WoD - Wednesday 17th November, 2021

Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.

Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.

To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.

In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.

The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.

Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.

On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.

Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.

Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.

CrossFit Cardiff WoD
Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
This is a you go, I go for rounds.

Please write total number of rounds completed to the whiteboard…

WoD - Tuesday 16th November, 2021

Well if your legs weren’t already in rag order from Chad then they will be after this, juuuuuust in case you really wanted to look like a complete muppet when walking down the street.

Enjoy!

CrossFit Cardiff WoD
5 rounds, each for time of:
30 Air squats
20/15 Calorie row
15 Burpee over the rower
Rest for 3 minutes between each round

Specialty
Handstand push ups
1a: Kipping drills
b: For 5 minutes, on the minute, every minute:
20s Max HSPU

2a: Wall walk with 30 second hold
b: 18 Hollow rocks
c: 3 Handstand negatives

3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts

WoD - Monday 15th November, 2021

To all those who came down to complete Chad today, thank you! It was one hell of an effort from all! It is an utter stinker, a mind game just one that leaves your legs in disarray for almost a week!

Back to it, Monday and a thinker…

CrossFit Cardiff WoD
For time and load:
10 - 8 - 6 - 4 - 2
4 - 4 - 2 - 2
Bar muscle ups
Clean and jerks*

*these sets are as heavy as possible for an unbroken set. Athletes are able to rest above head, on the front rack or in the hang.

Lift heavy but lift quickly.

WoD - Friday 12th November, 2021

Last chance of the week to completely smash yourselves into the ground, apart from tomorrow of course… and Chad on Sunday. Ignore me!

CrossFit Cardiff WoD
Every 2 minutes complete
20/15 Calorie row
Max wall balls (20/14lb)*

*the workout ends once you achieve 150 wall balls or… you die trying!

WoD - Thursday 11th November, 2021

For the Fallen
By Laurence Binyon

With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.

Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres,
There is music in the midst of desolation
And a glory that shines upon our tears.

They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old: 
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

They mingle not with their laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.

But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;

As the stars that shall be bright when we are dust, 
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness, 
To the end, to the end, they remain.

“When you go Home, tell them of us and say,
For your Tomorrow, we gave our Today”
John Maxwell Edmunds
1916

CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence

Rounds and reps to the board team.

Specialty
Toes to bar

1a: Kipping drills

3 Sets
2a: Max L-sit
2b: 10 Ring push ups
2c: 3 Pull-up negatives

3 Sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Supine chin over bar hold

WoD - Wednesday 10th November, 2021

What’s wrong with a cheeky mid-week super set strength day to make you all look swole ready for the end of the week’s debauchery?! Nothing that’s what!

Get those Xmas party tickets snapped up please! Before I have to send the all innocent looking Nicole around to sort you all out!

CrossFit Cardiff WoD
A: With increasing loading each set:
3 - 3 - 3 - 3 - 3
Push press 

3 - 3 - 3 - 3 - 3
Weighted strict pull-up 

B 3 Sets
30 Second Hollow hold
10 Hip extensions

If you can pick up a pen, please pop your loads up to the whiteboard…

WoD - Tuesday 9th November, 2021

What do you think happens when you couple together a benchmark girl and the assault bike…

PAIN, that’s what happens!!! It is not going to feel good! I’m sure it will be fun though. 😳

CrossFit Cardiff WoD
50/40 Calorie assault bike
4 Rounds of Cindy*
40/30 Calorie assault bike
3 Rounds of Cindy
30/20 Calorie assault bike
2 Rounds of Cindy
20/10 Calorie assault bike
1 Round of Cindy

*One round of Cindy:
5 Pull ups
10 Press ups
15 Air squats

Please get those times up to the whiteboard…

Specialty
Handstand push ups 

1a: Kick up drills

2a: Wall walk with 30 second hold
2b: 18 hollow rocks
3c: 3 handstand negatives

3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts

WoD - Monday 8th November, 2021

Welcome to a new week and a cheeky announcement.

This Sunday, the 14th of November, we will be running through the workout Chad. A hero workout dedicated to husband of a very good friend, who after suffering with post traumatic stress disorder for many years, sadly took his own life.

Since, Sara has dedicated her life to raising awareness for others and their families.

She is a utter legend of a human being who some of you will have met. Each year we pay our respects to Chad by completing his workout.

For those wishing to attend, we will begin the workout at 09:00. The gym will be open by 08:30 to allow tile to set up and warm up.
We finish when we finish.

Chad
For time:
1000 Step ups (20”)
Wear a 20/15kg rucksack

Any scaling options are absolutely acceptable and encouraged to allow for the maximum involvement.

Back to the week and some perfect practice for you…

CrossFit Cardiff WoD
4 Rounds for time of:
12 Box jumps (30/24”)
9 Deficit handstand press ups (6”)
6 Deadlifts (130/100kg)
300m Run

Please get times up on the whiteboard…

WoD - Friday 5th of November, 2021

If you have dogs who don’t like fireworks, give them a job to do once the madness begins. Play with them, use a tug toy, teach them to let it go, teach them to hold it. Put a lead on them and get them to go to their beds/crates wherevers on command, use food as a positive reward. They will have to focus and forget the fireworks.
PUTTING SOCKS OVER THEIR EARS OR TURNING THE TV UP DOES NOT WORK!!!!

On to cool stuff, the Xmas party info…

The ridiculously long wait is nearly over. But, it’s actually probably given you the chance to recover from the 2019 hangover!
Start practicing your drinking now, it’s like a CrossFit comp, you have to train for it! A good excuse to get smashed every weekend, sat at home in your pants!

We are back, the famous Xmas party is among us, and only a month away.

Here are the details:

Location: Tiny Rebel
Pre location: I genuinely wouldn’t get too smashed!
Start time: 8:00pm (ish, although if you are fashionably late you might regret it)
Finishing time: Last man standing
Ticket price: £25
Dress: Smart but not too smart. You know, show off!

Please accept the invite (ASAP - not being too cool for school) and pay a coach to reserve your slot.

DISCLAIMER
Should you be stupid enough to miss this night… you will regret it!

CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds and reps as possible of:
3 Chest to Bar
6 Ring Dips
9 Deadlifts (90/70kg)

Get after it and enjoy the weekend legends!

WoD - Thursday 4th November, 2021

I promised you the Xmas party details today, and they will come out but… my laptop has died. F**K technology! And so not on this post.

I would still sort it if you could create events in private groups on your phone. If you can then someone show me how!

I will set this up tonight.

Anyway. What I can do from my phone is inform you all of the pain (fun) filled workout that graces you tomorrow. Here you go…

CrossFit Cardiff WoD
A: Every minute on the minute, for 10 minutes:
Odd: 4 Turkish Get-Ups
Even: 15 GHD sit-ups

B: For time:
20 - 16 - 12 - 8 - 4
Handstand press up
20 - 16 - 12 - 8 - 4
Box over jumps (24/20”)

Specialty
Toes to Bar

1. A) tabata toes to bar

2. 3 sets

A) 3 pull up negatives

B) 15 hollow rocks

C) max hanging L-sit or appropriate scale

3. 3 sets

A) Max ring rows

B) 12 single leg V-Ups

C) 20 plank shoulder taps

WoD - Wednesday 3rd November, 2021

The time has finally arrived… get F**KING excited!!!!!

Details of the Xmas party will be dropping today (Wednesday)! Invites will come out via the facebook (all info copied here), all you have to do is book the 11th of December OFF… as well as all the days around it.
Definitely do not miss out!

CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
800m run (together)
60 Double unders
40 Russian kettlebell swings (24/20kg)
20 Toe to bar
10 Front Squat (70/50kg)

Who doesn’t love a completely stinking partner WoD?

WoD - Tuesday 2nd November, 2021

Well then, how was it? Vile hey?! I would way rather do the snatch alternative, Isobel. I actually think I can do that faster to. Which, makes no sense.

Now then, lets build some serious strength through massive chestnut cracking butt cheeks! Ready to wow the fam, in front of the fire, on Xmas day!

Lastly, there is a new focus for speciality. We are switching the classes to gymnastics. Tuesdays will be focused on developing the Handstand push up

CrossFit Cardiff WoD
Back rack walking lunge
10 - 8 - 6 - 8 - 10

Now then, these are increasing sets. Down and up reps. Build to heavy and attempt to stay heavy throughout.

Specialty
Handstand push-ups
1. Tabata handstand push-ups

2. 3 Sets
A) 3 handstand push-up negatives
B) 20 stadler leg lifts

3. 3 Sets
A) Max push-ups
B) 30s handstand hold
C) 12 single leg V-ups

WOD - Monday 1st of November, 2021

Pinch, punch… mutha f**kers!!

I hope you legends had a cracking time on Saturday and are still thoroughly hung over from the aftermath! If not… why not?!

In order to rid yourselves of the two days of pain, why not come in and get a benchmark girl cracked. I HATE Grace, it’s vile, hurt like a mofo. Watch Dan Bailey, the machine doing Grace in just over a minute, it’s mental…

All you have to do now is guess the benchmark… it’s not Fran!

CrossFit Cardiff WoD
”Grace”
For time:
30 Clean and jerk (60/40kg)

Get after this as hard as you can and ensure that you record your scores…

WoD - Friday 29th October, 2021

Happy Friday leg ends! As per usual, come in and smash yourselves into a sweaty hole prior to heading out on the LASH for a two - day bender! Something that I clearly couldn't do anymore, not if my stag do performance was anything to go by!

However… REMEMBER, the super scary Halloween throwdown is on Saturday and you will suffer if you are too hung over! Good luck!

CrossFit Cardiff WoD
“Cindy”
Within 20 minutes, complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats

Chris Spealler (if you don’t know who he is… google him) has a score of 36 rounds of this workout. Which, is just mental!

WoD - Thursday 28th October, 2021

If you were to find yourself in Arbroath, Taunton, Plymouth or Exmouth on this day I would stay firmly at home, lock your doors and get yourselves to bed EARLY. Do not go out, not even for a pint of milk as… it is the Royal Marines birthday and there will be hundreds of drunken, naked legends wandering the streets creating utter chaos!

Happy Birthday lads, you work hard and therefore deserve to be drunk and naked!

CrossFit Cardiff WoD
5 Rounds for time of:
500m Row
50ft Dumbbell overhead walking lunge (50/35lbs)

Specialty
Within 15 minutes:
Establish a 1 rep max clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 27th October, 2021

It’s hump day! And, once you are over this utter shitfest you are going to sail into the weekend, all breezy like!

It won’t hurt in the slightest, I promise (with some tightly crossed fingers)! Good luck, Mikey B is a p***k!!

CrossFit Cardiff WoD
For time:
27 - 21 - 15
Assault bike calories
Wall balls (20/16lbs)
Burpees to a target*

*A genuine one foot jump from an outstretched arm. We do this because is sucks, so make it suck!

WoD - Tuesday 26th October, 2021

Following a cheeky as heavy day, let’s get fast and vile with an even cheekier couplet.

Go hard and try to stick to big sets on the barbell.

CrossFit Cardiff WoD
For time:
Run 800m - 400m - 200m
21 - 15 - 9 reps of
Power Clean & jerk (60/40kg)

Specialty
Within 15 minutes establish a 1RM
Snatch

15 - 15 - 15 - 15 reps of:
Hip extension

WOD - Monday 25th October, 2021

Monday and your arses are Mikey’s… only for the week! Stand by for a decent level of savagery, you should be all accustomed to just that from Mikey B by now!

We begin with a lot of heavy loading, just in case your legs had recovered fully from last week…

CrossFit Cardiff WoD
Front Squat:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Each set should increase in load…

You show those legs and hang overs who is boss!

WOD - Friday 22nd October, 2021

The weekend is upon us, meaning we can stop smashing ourselves into an oblivion (after tomorrow morning anyway) and enjoy spoke lay ins (?), chilled days and or stinking hang overs… take it!

Like the next round after a rest period, Monday is coming soon!

CrossFit Cardiff WoD
Within a 15 minute window complete:
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

And…

1 Rep max
Snatch

WoD - Thursday 21st October, 2021

Well I did warn you, and that is all I can do. Now, I have genuinely been struggling since doing that workout. Only today I feel confident enough to not have to walk down the stairs one at a time, while holding on… just in case!
Meaning that, by Sunday, you might be feeling okay and you are welcome!

CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
5 Handstand push ups
10 Calorie assault bike
50 Double unders

These are you go, I go rounds…

Specialty
Within 15 minutes:
Establish a 1 rep max clean

Accessories
Back extensions
10 - 10 - 10 - 10