WoD - Bank Holiday Monday 19th September, 2022

Welcome to a new week, with a bizarre start. I am guessing that the streets will be like a ghost town tomorrow. We will be thrashing ourselves for the first couple of hours of it, and then back home to baton down the hatches… unless of course you are still working.

The wait is over, we celebrate the life and unbelievable reign with the workout that made Hannah vomit all over the back garden… just like we would if it was one of our own.

Rest in peace Ma’am. TTQ!

CrossFit Cardiff Partner WoD
8 Rounds for time of:
27/24 Calorie row
21 Thrusters (40/30kg)
15 Burpees
These are you go I go rounds.

GOOD LUCK!!!

WoD - Friday 16th September, 2022

On Monday and due to the sad news of Her Majesty Queen Elizabeth II passing away last week, the gym will have adjusted hours as a mark of respect for her funeral. Please for the timings see below and book your place on Team Up.

Thanks,
CrossFit Cardiff.

WoD: 09:00 - 10:00
WoD: 10:00 - 11:00

CrossFit Cardiff
Within 15 minutes complete as many rounds and reps possible of:
15 Deadlifts
12 Front squats
9 Toes to bar
Barbell: (60/40kg)

I did this last Wednesday and was a sweaty mess for a good while afterwards, enjoy!

WoD - Thursday 15th September, 2022

Cutback stash is still on sale. Until you lot buy me out of stock I will be programming absolutely vile assault bike workouts that make you vomit… that is not a threat!

Get your hands in your pockets and look cool as a result!

CrossFit Cardiff WoD
For 4 Rounds and within 3mins:
20/15 calorie Assault Bike
30 Wall balls (20/14lbs)
Max rep burpees
Rest 6 minutes between rounds.

Just a taste!

Specialty
3 - 3 - 3 - 3 - 3
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
Increasing weight for all sets

WoD - Wednesday 14th September, 2022

Short and sharp blog post, mid way through September, RUBBISH!!! Don’t you worry team… the summer is coming!

Harness your inner games athlete, with just two changes:
1. The load is not 135kg
2. The jerk is from the floor due to… see point 1.

CrossFit Cardiff WoD
‘Shuttle to overhead’
For time and repetitions:
From minutes 0 - 2
Run 200m
Max shoulder to overhead

Rest 2 minutes

From minutes 4 - 7
Run 400m
Max shoulder to overhead

Rest 2 minutes

From minutes 9 - 13
Run 600m
Max shoulder to overhead

Barbell: 80/60kg

WoD - Tuesday 13th September, 2022

Get used to squat snatches, they are coming a lot more because… they are hellish cool! The coolest lift in the world and when you are able to snatch over your own bodyweight, not that much else in your life is going to bother you!

Plus snatching is also waaaaaay nicer than lunging with a sandbag… guess who is programming this week!

CrossFit Cardiff WoD
5 Rounds for time
18/15 Calorie Row
15m Sandbag lunge
10 Pull ups
Sandbag held however.

Specialty
Kipping handstand push ups
Every minute on the minute for 10 minutes
3 - 5 reps

5 Rounds of:
5 Bench press
15s L sit

WoD - Monday 12th September, 2022

A MASSIVE congrats to all of you legends who travelled and competed at the National Fitness Games over the weekend. Nicole and Hannah are not dead from some sort of horrific worm accident, they are simply away on a very relaxing holiday… recovering from a horrific worm accident!

Into the week, starting with the coolest lift on the planet…

CrossFit Cardiff WoD
A: Every 30s for 5 minutes:
2 Squat snatch

B: 1 RM Squat snatch

The goal with part A is to drill technique, so that you are set up for success for part B. DO NOT smoke yourself prior to B by biting off more load than you can chew.

WoD - Friday 9th September, 2022

PLEASE REMEMBER THAT THE BOX IS CLOSED THIS WEEKEND FOR A CROSSFIT L1 SEMINAR.
THANK YOU PLEASE!!!

The last chance this week to kick your own arses, literally! Those butt cheeks will be singing after this. Get those barbells loaded up HIGH and HEAVY and lunge the crap out of them!

Ps. If you guys don’t all descend on Ground Bakery in Penarth and eat the Croque Madame you are absolutely mental!

CrossFit Cardiff WoD
Back rack walking lunges
6 - 6 - 6 - 6

Increase weight as quality reps allow

WoD - Thursday 8th September, 2022

There was a workout released last week, by that prick Castro, involving weighted vest wall walks!!! NOPE. However, be very careful with your breathing tomorrow, this is a tension headache central WoD. Keep those lunges moving throughout please…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
400m Run
4 Deadlifts (130/110kg)
2 Wall walks

Specialty
Jerks
5 Sets of:
Behind the neck split jerk + split jerk

3 Sets of:
3 Strict press

WoD - Wednesday 7th September, 2022

Mid-week hump workout for you legends! An ever so slightly adjusted CrossFit.com blasting that will test both speed and strength, two of the very best things…

CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
3 Hang squat snatch
Rest 1 minute between rounds

WoD - Tuesday 6th September, 2022

Maybe it’s because I have taken to writing the blog posts all on a Sunday, when I can, but this year man… WTF?! It is mental that by the next time I write about a Tuesday it will be midway through September and the supermarket aisles will have transformed. BONKERS!

Ah well, at least it will be the summer again soon.

CrossFit Cardiff WoD
18 - 15 - 12 - 9
Calorie row
Pull ups

Specialty
Kipping handstand press ups
10 min EMOM
3 - 5 reps

5 rounds of:
5 bench press
15s L - sit

WoD - Monday 5th September, 2022

Luckily for me, I worked on Saturday and Sunday, meaning that I am already over my post time off break “blues!” Other’s in my circle aren’t as lucky! HAHA!

Welcome to a new week, get ready for a decent level thrashing from the ledge herself…Hannah L!

GOOD LUCK!

CrossFit Cardiff WoD
4 Rounds, each for time:
15/12 Calorie assault bike
10 Burpees over bar
5 Thrusters (60/40kg)

When it starts like that, you know it’s going to be “fun!”

WoD - Friday 2nd September, 2022

That Friday feeling, hopefully on an Indian summers day, ready for a corker of a weekend!

The only thing left in your way is an absolute stinker of a workout, you are going to love it!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 calorie row
30 Wall balls (20/14lbs)
60 Double unders

Told ya!

WoD - Thursday 1st of September, 2022

F**K me, the 1st of September (pinch, punch and all that lot), mental how fast this year is year is going! Thats it now, there is literally no way that when I go to a supermarket today that I won’t see a Christmas shelf! Just don’t do it, don’t get involved, we still have time to be normal! I have faith in you!

CrossFit Cardiff WoD
5 Rounds for time:
15 Pull ups
10 GHD sit ups
5 Deadlift (120/90kg)

Punish those abs, show them who’s boss!

Specialty

WoD - Wednesday 31st August, 2022

A cheeky mid-week blast for you lot. In the words of Mikey B… “the quicker you go the more rest you’ll get!” Kind of a given that though buddy!

It’s short and sharp and you are going to LOVE it! Possibly not!

CrossFit Cardiff WoD
For 5 rounds, every 6 minutes:
15/12 Calorie assault bike
200m Run

GOOD LUCK… you are going to need it!

WoD - Tuesday 30th August, 2022

PENBLWYDD HAPUS to your one and only, Irish assassin Nicole “See you laaaater” Hagan!!

She is an absolute legend and 100% needs to complete assault bike calories for every single class. UNLUCKY… it’s your fault for being so loved!

Have an amazing day buddy, love you even if you will never train with me!

CrossFit Cardiff WoD
‘Gretel’
10 Rounds for time of:
3 Clean & Jerk (60/40kg)
3 Bar over burpees

Specialty

WoD - Monday 29th August, 2022

The last (I think) bank holiday of the year! Talk to me, is that true? The Scottish ones don’t count!

The timings are different for tomorrow’s classes, as per using for a bank holiday. CHECK TEAM UP AND BOOK INTO CLASS!

Happy camping legends!

CrossFit Cardiff WoD
For Load:
Front Rack Walking Lunge
14 - 12 - 10 - 8

Get those glutes stacked and enjoy your day!

WoD - Friday 26th August, 2022

Here’s me hoping that you all have that Friday feeling! What you are more likely to be feeling is the need to hold your hand up and wave a white flag, that is also ok!

Remember please, Monday is a bank holiday with the hours are below:
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

Enjoy your weekend lovelies!!!

Programmed by the sadistic prick who is Dave Castro, you know this workout is going to be good.

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps of:
50ft walking lunge
15 Press ups
Wear a weighted vest throughout or carry a dumbbell anyhow for the lunges only.

WoD - Thursday 25th August, 2022

I hope you have all enjoyed the savagery that has been coming your way over the past few days! You can stand by for a lot more! 😁
Especially the one impending workout that made my wife vomit! It is coming, not this week but it IS coming!

It wasn’t even this workout below that caused the issue, it was even worse than this!

Now this may appear confusing, but trust me, it’s only painful!

CrossFit Cardiff WoD
A: For max calories on the Echo bike:
Work                    Rest
0 - 10s                10 - 1:00
1:00 - 1:20          1:20 - 3:00
3:00 - 3:30        3:30 - 6:00
6:00 - 6:40        6:40 - 10:00
10:00 - 10:50    10:50 - 15:00
15:00 - 16:00

B: Deadlift
15 - 12 - 9
Max weight for each set. 1 attempt

JUST BECAUSE THERE IS A PART B, DOESN’E MEAN YOU CAN SLACK ON PART A!! WE RARELY DO IT

WoD - Wednesday 24th August, 2022

Nothing but love… workout love!

ENJOY!!

CrossFit Cardiff WoD
30 - 20 - 10
120 - 80 - 40
30 - 20 - 10
Front squat (60/40kg)
Double under
Toes to bar

WoD - Tuesday 23rd August, 2022

I told you that was an absolute stinker, sorry!

I programmed that workout 10 years ago for Danny’s 30th, and apparently did it with him in Paris. I must have removed all memory of it from my mine. My hands have only just healed from almost two weeks ago… that’s how you know it really sucks!

CrossFit Cardiff WoD
3 - 3 - 2 - 2 - 1 - 1
Push jerk

Specialty
It’s a surprise, but it’s going to be something gymnasticsy and delivered by Nicole!!