WoD - Monday 22nd August, 2022

I am mega busy for the next week, pretty much straight and so I am writing this blog post on the 16th. Man, literally anything could happen between now and then.
I could’ve won a shed ton of money on the lottery and still be posting this vile workout, maybe doing it again from some deserted island!

I promised (with my fingers crossed behind my back) that I wouldn’t program this. But… I had my fingers crossed and did NOT put my eyebrows on it so…

Watson is a fucking legend, END OF. He used to coach for us many moons ago. Marvel in this, says it all really…

https://www.youtube.com/watch?v=sGHdEGIMIqs

Click on the above!! If you can’t because my system is having a hissy fit, search for Danny Watson Legend!

CrossFit Cardiff WoD
”Watson”
For time:
30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30
Kettlebell swings (32/24kg)
Burpees

WoD - Friday 19th August, 2022

You’ve made it yet again, to the end of a decent week of thrashings! Get a good weekend of rest in you please, you are going to need it, trust me.

A week of savagery awaits following a hopeful weekend of chilled days and dying summer days!

See you on the flip side. Beforehand, another Friday another burpee box jump.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
3 Power cleans (70/90kg)
6 Burpee box jump overs (30/24”)
300m Run

WoD - Thursday 18th August, 2022

Mid-way through fracking August already…mental! I even had a request as to what date the Xmas party is… wishing your lives away that’s what that is! 😉

Don’t worry, there will be a plenty more thrashings on that assault bike before you wake up with that hang over!

CrossFit Cardiff WoD
4 rounds of:
In 2 minutes:
Max set shoulder to overhead (45/65kg)
Max calorie row in remaining time
Rest 5 minutes between sets

Specialty
Weightlifting
1 - 1 - 1 - 1 - 1
Squat snatch
Build in weight throughout sets

WoD - Wednesday 17th August, 2022

Although he has not been with us for that long, in the grand scheme of things, I think everyone would agree that Al Jefferies has fit in just like a round peg! Diving straight into the community with a beaming smile on his face, single handedly drinking more beer from the fridge than anyone else in history! What a man!

Now don’t get too sad, this is not a goodbye but a ciao for now as he takes off on a world-wide adventure. We all wish you well brother, be sure to find McCoy Turner and punch him straight in the balls (no introduction) and come back to show of your tan!

Love you dude, stay safe!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Back squats (50/35kg)
Run 400m
5 Bar muscle ups

WoD - Tuesday 16th August, 2022

I hope you all enjoyed having your arses handed to you by wall balls to a higher target (someone has been watching the games 👀), GHD sit ups and double unders (i’m surprised it wasn’t with a cross over). Because, you are not going to enjoy what is about to happen to you tomorrow…

CrossFit Cardiff WoD
Every 8 minutes for 5 rounds:
25/20 Calorie assault bike

VOMIT!!!

Specialty
Strict handstand press ups
A: 3 Sets of 2 pause negatives

EMOM 10
1 - 2 Strict handstand press up

B: 5 Deficit box pike press ups
5 Straddle dumbbell presses

WoD - Monday 15th August, 2022

I hope you’re all happy with yourselves! All of your praying to the rain gods has caused this bullshit! Obviously, I am writing this from the baking sun and trusting that the weather forecast can actually be trusted.
We shall see.

One thing that is 100% accurate is that Watson the German shorthaired pointer F**KING loves ice and couldn’t give two shits about the heat! He’s mental!

CrossFit Cardiff WoD
5 rounds for time:
20 Wallballs (11/10ft - 20/14lb)
20 GHD sit ups
50 Double unders

WoD - Friday 12th August, 2022

Again again, you have made it to a weekend filled full of good food, good people, some sweat and hopefully DOMs and even the potential of a cheeky beer of two!

My goal for this weekend is not to be awake before 7am. Fingers crossed!

Happy weekend ledges!

CrossFit Cardiff WoD
3 rounds for time of:
12 Handstand push ups
12 Burpee box jump overs (24/20”)
Run 200m

Go HARD on this please! As if you would never have to do another workout again!

WoD - Thursday 11th August, 2022

That post mid-week feeling! How good?! Very, right up until someone smacks you about a bit with a stinker of an interval.
As they say in Kentucky… Un…F**KIN LUCKY!! 😉😉

CrossFit Cardiff WoD
6 Rounds of, within 1:30 complete:
18/15 assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 3mins between rounds

Specialty
Snatch deadlift, snatch pull, squat snatch
1 - 1 - 1 - 1 - 1 - 1

WoD - Wednesday 10th August, 2022

Imagine if this weather lasted forever, with a little rain of course, but only at night. That way all the Royal Marines can still get wet and we can stay dry in our comfy beds! Perfect.
Then all you would need is a chest with 1 billion pounds to land next to you and life would be glorious. Full of Husbands and wives, dogs, meat, motorbikes, coffee and CrossFit.

Thats’s a t-shirt right there.

CrossFit Cardiff WoD
5 Rounds of:
Complete as many rounds and reps as possible within 3 minutes of:
10 Shoulder to overhead (50/35kg)
10 Toes to bar
50 Double unders
Rest 1 minute between rounds

That will smart a bit that!

WoD - Tuesday 9th August, 2022

From a long arsed stinker, at least you shared it between you, to a short and heavy AF barbell.

Get loaded and lift HEAVILY please! PB’s in red!

CrossFit Cardiff WoD
Front Squats
5 - 3 - 1 - 1 - 3 - 5

Specialty
A: Rope climbs

B: 3 Sets:
3 Strict toes to bar
15 Bent over rows
5 Tuck to L sit

WoD - Monday 8th August, 2022

Before you ask no… I am not buying 154kg sandbags, Husafell bags nor sandbag jerry cans to sit and gather dust in the corner once we all realise that we are in fact not games athletes and literally can’t move the fuckers!
I remembered back to 2015 (I think) when judging there and having to help out the equipment team by moving a 93kg kettlebell back to the starting mat, the other side of the tennis stadium, once the heat was finished. There were two of them to move back, and we had a trolley to put them on. The athletes had moved BOTH of the heavy bastards across the floor, annoyingly having to stop every do often to knock out a couple of deadlift reps.

I might program some double under cross overs for shits and gigs though!

If when reading this you have literally no idea what I am on about… google the CrossFit Games.

CrossFit Cardiff Partner WoD
“Eva”
5 rounds for time of:
400m run (together)
30 Kettlebell swings (32/24kg)
30 Pull ups
Athletes will run together and split reps as required.

WoD - Friday 5th August, 2022

Happy Friday you lovely lot! It’s all over, another week of torture. Of course I am talking about work, not these workouts. You love these, they are like little rays of sunshine in an otherwise cloudy day… hey?! Ish!

Enjoy the final installation before some well needed time off.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie row
12 Hang power clean (60/40kg)
9 Strict handstand press ups

WoD - Thursday 4th August, 2022

Nearly there team, the weekend is teasing you it’s so close! Luckily for you lot, you only have to put up with Mikey B and not an absolute thrashing from me! 😁

You are welcome!

CrossFit Cardiff WoD
For max load:
5 - 5 - 5 - 5
Overhead squat

Ah the overhead squat, the movement that makes you want to kill yourself. Watch this cool video below to see someone else thinking the very same thing…

The standard is no longer BW by the way… it’s 1.25 BW. BONKERS!!!

WoD - Wednesday 3rd August, 2022

We are on a role. Mid-week and a decent level thrashing coming your way! You are going to LOVE (HATE) it!

No fluff, only pain!

CrossFit Cardiff WoD
5 Rounds of, within 3 minutes:
20/17 Calorie assault bike
10 Deadlift (80/60kg)
Max burpees over the bar

Rest 3 minutes between rounds

What could possibly go wrong!?

WoD - Tuesday 2nd August, 2022

I have had a serious case of procrastination tonight. Blog posts that should take 10mins each are more like 30 dude to motorcycle jacket review videos, IG videos of drunk people attempting to climb up wet logs and whining dogs who aren’t happy with a lovely, relaxing Sunday evening in the almost finished garden.

Ungrateful pricks! 😉

CrossFit Cardiff WoD
3 Rounds for time:
10 Box jumps (30/24”)
20 Toes to bar
Run 400m

Specialty
Strict handstand press ups
A: 3 Sets of:
2 Pause negatives

EMOM 10
1 Strict handstand press up

B: 5 Deficit box pike press ups
5 Straddle dumbbell presses

WoD - Monday 1st August, 2022

Pinch, punch… mental! Bam, we are in August! The ‘embers are next and that’ll be it… Christmas decs up! I can’t take it!

Before all that though, you’ve got a week of ass kickings dealt to you by the one and only Mikey B! GOOD LUCK!

CrossFit Cardiff WoD
For time:
Rope climbs
Thrusters (40/30kg)
4 - 3 - 2
21 - 15 - 9

Fast and furious! You should be able to feel your lungs trying to leave your body after this!

WoD - Friday 29th July, 2022

The last Friday of July, this year, as with all others is fricking motoring past!

Auto corrects are hellish weird by the way, fricking just corrected to tricking and I have never text someone telling them to Duck Off!! 🤷🏻‍♂️🤷🏻‍♂️

Enjoy the weekend please ducks (guess what that was supposed to be)! 😉

CrossFit Cardiff WoD
For time:
50 Calorie row
50 Double dumbbell devils press (50/35lbs)
50 Calorie row

*just so that you know, this workout is savage… SCALE IT

WoD - Thursday 28th July, 2022

Lets all whoop and holler, scream and shout… from the rooftops in celebration of your one and only Nicole who this very morning, smashed her CrossFit Level 3 exam out of the window!
What a legend!

Now, for those of you who maybe don’t know, it is a fricking big deal! In the US, the CF – L3 or Certified CrossFit Trainer is comparable to a higher education qualification in physical training and strength and conditioning; as a result of it’s difficulty and commitment to achieve.
The L3 itself is a 160 question, 4 hour exam. Pooled from a bank of 400 questions folk can be asked pretty much anything on CrossFit. The study material is vast and takes a long arsed time to get through.

Not only that but, in order to even be eligible to apply for the test you need to have sit and passed your CF – L1 and L2 seminars, as well as amass 750 hours of solo CrossFit coaching, basically a lot of f’ing times telling you all to push your knees out! 😉

The standard of coaching at CrossFit Cardiff has always been paramount. It is, as well as the community, what defines us! Finding a CrossFit gym in the UK better than us would be a challenge, and we pride ourselves on just that!

Nicole, a very well done! The L3 is an outward sign, a mark of commitment, determination and professionalism. It’s been a tough road (putting up with my shit), and it’s only just begun.
Love you buddy!

CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1 - 1 - 1
Back squat

Set a new 1 rep max!

Specialty
Weightlifting
5 Sets building in weight
1 Hang snatch
1 Overhead squat

WoD - Wednesday 27th July, 2022

CrossFitter’s, you lot, are very likeable people and for a good reason… you seek out discomfort to make yourselves better. It is an amazing trait. None of us actually enjoy thrashing ourselves on the assault bikes (maybe one or two weirdos do) but you turn up and do it anyway, intentionally making yourself uncomfortable in order to grow.

I know that a mechanic, a plumber, a barista or a Doctor who CrossFit’s… is a good one! They would go the extra mile they would have good standards! It would 100% help you in a job interview!

CrossFit Cardiff Partner WoD
20 Rounds for time:
3 Chest to bar pull ups
6 Front squats (70/50kg)
12 GHD sit ups
These are I go, you go rounds

WoD - Tuesday 26th July, 2022

Fast and brutal, that’s what yesterday should’ve been. Anyone manage to hold on to the bar for an unbroken set of 73? Your lungs will know about it today if you did!

Today we have a longer yet equally vile piece. No need to stop, ish, just keep yourselves moving…

CrossFit Cardiff WoD
In front of a 18 minute clock:
3 Mins max double unders
3 Mins max kettlebell swings (24/16kg)
3 Mins max burpees
2 Mins max double unders
2 Mins max kettlebell swings (24/16kg)
2 Mins max burpees
1 Min max double unders
1 Min max kettlebell swings (24/16kg)
1 Min max burpees

Specialty
Strict handstand push-ups
A: Every 2 minutes for 10 minutes
1 - 2 Strict handstand push-ups

B): 3 Deficit box pike push-ups
5 Straddle dumbbell presses