WoD - Monday 14th November, 2022

Monika has worked tirelessly, for at least the last 3 months, badgering me to post up here about Secret Santa… and so here you go, straight from the horses mouth…

“For those that love Christmas as much as I do” (NO SHIT), “we're also doing Secret Santa this year.
If you'd like to take part, I'll leave the sheet for your names on the desk in the gym. Put your name down until the 20th, as on the 20th of November we'll be picking the names out of a hat.

The gift exchange will happen on the 10th of December. limit is £10 this year.

Peace and love!

CrossFit Cardiff WoD
‘Wood’
5 rounds for time of:
Run 400m
10 Burpee box jumps (24/20)
10 Sumo deadlift high pull (40/30kg)
10 Thrusters (40/30kg)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

WoD - Friday 11th November, 2022

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

WoD - Thursday 10th November, 2022

We will turn the heat down a little, and chuck the load RIGHT up. Pick up some seriously heavy weight and build those butt cheeks ready for the obvious… 🎄🔥🥜🔩

CrossFit Cardiff WoD
1 Rep max deadlift

Specialty
Push Jerk
2 - 2 - 2 - 2
Straight heavy sets

Snatch
1 - 1 - 1 - 1

WoD - Wednesday 9th November, 2022

Tomorrow is going to be cheeky, let’s just say that. You will have fun, I’m sure, just not in the hour that you attend CrossFit Cardiff. 😂😂

Still, everything else you do on your Wednesday will be easy in comparison.

Enjoy!

CrossFit Cardiff WoD
Every 8 minutes for 32 minutes:
400m Run
30/25 Calorie row
30/25 Calorie assault bike

WoD - Tuesday 8th November, 2022

Here’s to hoping that all of your bits are intact after yesterday’s savagery, and that your week is off to cracking start. Unfortunately for you lot, you aren’t going to get any let off this week. Grit your teeth, warm up well and dedicate some additional time to recovery. The goal is an enjoyable rest day on Sunday!

CrossFit Cardiff WoD
3 Rounds for time of:
8 Shuttle runs
4 Wall walks
8 Shuttle runs
30 Wallballs (14/20lb)
*1 shuttle run = out and back 25ft

Specialty
5 Sets:
Max bar muscle ups

3 Sets
10 Elevated ring rows
8 Ring dips
6 Tuck to L-sits
4 Strict toes to bar

WoD - Monday 7th November, 2022

Evening you legends, here’s to hoping that you all had epic weekends, following a decent thrashing from Mikey B.

Speaking of thrashings from Mikey B, next Saturday we are going to be tackling Chad 1000X. A workout dedicated to an absolute legend of a man. His widow, Sara, a good friend of mine will explain best…

"My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.

This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives."
Sara Wilkinson.

Click on this link below to find out how you can donate to the cause. Also if you have the time, listen to this amazing podcast to hear the full story…

CHAD 1000X

Podcast

Saturday’s classes will be combined and will be an organised WoD for Chad. Should you want to perform the workout with weight, bring a sturdy rucksack. The workout can be scaled in multiple ways, so do not stress, just rock up and join such a positive movement.

CrossFit Cardiff WoD
3 Rounds, each for time:
3 Power cleans
3 Front squats
3 Shoulder to overhead
20 Pull ups
Rest 5 minutes
(100/70kg)

WoD - Friday 4th November, 2022

Happy Friday you legends! Here’s to hoping that your weekend is full of fun, beer, good rugby and no burnt out clutches!

Enjoy and get ready for Monday! One week closer to a very messy Xmas party!

CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10
30 - 25 - 20 - 15
60 - 50 - 40 - 30
Toes to bar
Calorie Row
Double unders

WoD - Thursday 3rd November, 2022

Keep your eyes peeled on social media as well as the what’s app group for the CrossFit Cardiff Xmas piss up info. The details have come out so that we can plan on numbers, get your names in the hat ASAP!

CrossFit Cardiff WoD
Back Squats
2 - 2 - 2 - 2 - 2
Straight heavy sets

Specialty
Push Jerk
3 - 3 - 3 - 3
Straight heavy sets

Snatch
1 - 1 - 1 - 1

WoD - Wednesday 2nd November, 2022

Now then, a huge example of how folk have gotten a hell of a lot fitter over the years. Amanda was first performed at the games in 2010, with most athletes looking like they were going to die trying. Nowadays the workout can be done unbroken and sub 3 minutes if they don’t scale the thing up to be even harder; maybe with more reps or more load. Totally bonkers!

Watch the crazy difference...

Amanda 2010

Amanda 2014

The second video is Noah Olsen and is still very messy for what his current day example would look like.

Enjoy!

CrossFit Cardiff WoD
“Amanda”
9 - 7 - 5
Ring muscle ups
Squat Snatch (60/40kg)

WoD - Tuesday 1st November, 2022

Okay okay, I am wishing my own life away by ridding us of the last day of October. NOW it’s November… means I have to wear shorts for one more day!

The wedding was a roaring success, no need to worry, I was right! The only issue we had was Cath Knapton’s very heavy left foot. The picture is simply entitled… NUMPTIES!

CrossFit Cardiff WoD
5 rounds each for time of
Within 3 minutes:
400m run

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
5 Tuck to L-sit
5 Strict chest to bar
5 Strict toes to bar
20s Chin over bar hold

WoD - Monday 31st October, 2022

Massive congratulations to Mikey B for such an amazing wedding! He looked smart as a guard and twice as hard, but was had a huge punch in the face when Sam came walking down the aisle, he is seriously punching of course!

Obviously this is being written pre-wedding so I am tempting fate! But, as the best man I will be tying his shoelaces firmly together to make sure he doesn’t FUCK right off on the day of the race.
This also means that I don’t have a picture of the lovely couple! Just wait a day or two!

CrossFit Cardiff Partner WoD
For time:
100 Thrusters (42.5/30kg)
Every minute on the minute:
5 Burpees over bar

Partners work every other minute

WoD - Friday 28th October, 2022

The Corps of Royal Marines (RM), also known as the Royal Marines Commandos, are the UK's special operations capable commando force, amphibious light infantry and also one of the five fighting arms of the Royal Navy. The Corps of Royal Marines can trace their origins back to the formation of the "Duke of York and Albany's maritime regiment of Foot" on 28 October 1664, and can trace their commando origins to the formation of the 3rd Special Service Brigade, now known as 3 Commando Brigade on 14 February 1942, during the Second World War.

As a specialised and adaptable light infantry and commando force, Royal Marine Commandos are trained for rapid deployment worldwide and capable of dealing with a wide range of threats. The Corps of Royal Marines is organised into 3 Commando Brigade and a number of separate units, including 47 Commando (Raiding Group) Royal Marines, and a company-strength commitment to the Special Forces Support Group. The Corps operates in all environments and climates, though particular expertise and training is spent on raiding, amphibious warfare, arctic warfare, mountain warfare, expeditionary warfare, and its commitment to the UK's rapid reaction forces.

Happy birthday lads! To all those who are currently serving or those that have… take a bow, it is thoroughly deserved.

Raise a beer to those we have lost!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 - 15 - 10
Calorie row
Front squat (60/40kg)
Burpee over the rower
These are you go, I go rounds

WoD - Thursday 27th October, 2022

We are nearly there, I think the goal of this week from Mikey has been to make Sam look like a complete muppet while attempting to walk down the aisle on Saturday morning! 😳😂

It’s ok, it’s totally acceptable to have to stop halfway, lean on a pew for a second and then continue. Really though, those knees are only weak having spotted the best man in his get up! 😉

CrossFit Cardiff WoD
3 Rounds for time of:
12/10 Calorie assault bike
10 Squat snatch (60/40kg)

Specialty
Push Jerk
2 - 2 - 1 - 1 - 1 - 1
Increasing load

Snatch balance
2 - 2 - 2 - 2 - 2

WoD - Wednesday 26th October, 2022

A mid-week blast for your butt cheeks coming your way! Even though it is till waaaaay too early to put your tree up, there is nothing stopping you getting those butt cheeks ready to crack chestnuts in front of the fire on Xmas morning! These things take time!

CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10

These sets are to be heavy AF and straight, one number load on the board for each set.

WoD - Tuesday 25th October, 2022

You survived the weather, with that natural waterproof coat you all have named skin! Awesome! Clearly this is being written pre-Monday amongst a downpour so loud I can’t hear a thing. All while my wife is walking the dogs. Hopefully the weather isn’t the same in Cardiff as it is in Leeds!

All out sprint please!

CrossFit Cardiff WoD
For Time:
21 - 15 - 9
Kettlebell swing (32/24kg)
Box jump overs (24/20”)
Pull ups

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
15s Pike up hold/L-Sit
10 Strict chest to bar
15s Straddle hold
20s Chin over bar hold

WoD - Monday 24th October, 2022

Happy Monday morning you lovely lot! I hope the weekend was kind to you and you enjoyed the last Saturday class that Mikey B will deliver to you as a free man.

This time next week, he and the very lucky Sam K will be married!

For this extremely joyous occasion, the staff will be in attendance, on mass. As a result CrossFit Cardiff will be CLOSED ON SUNDAY OCTOBER THE 30th. Meaning that you actually get to enjoy the extra hour in bed!

Now, Mikey is programming this week, but don’t worry he is definitely not stressed about losing his freedom, and certainly has NOT taken it all out on you with his workouts! 😉

CrossFit Cardiff WoD
Each for time:
Run 1600m
Rest 8 mins
Run 800m
Rest 4mins
Run 600m
Rest 2mins
Run 400m

WoD - Friday 21st October, 2022

The end of a thrashing is in sight, you are very nearly there but, we couldn’t go a whole week without your new favourite movement now could we…

CrossFit Cardiff WoD
A: Perform each round for time:
3 minutes of:
Max rep squat snatch (60/40kg)
Run 800m
Rest 4 minutes

2 minutes of:
Max rep squat snatch (70/50kg)
Run 400m
Rest 4 minutes

1 minute of:
Max rep squat snatch (80/60kg)
Run 200m
Rest 4 minutes

B: Within 15mins, establish a 1RM
Squat snatch

In part A, athletes will perform as many snatches as possible within each allocated timeframe, once that time window is up, the goal is to run the required distance as fast as possible.
For example, should you be able to run 800m in 3 minutes, then your time will be 6 minutes.

WoD - Thursday 20th October, 2022

Well team, could you all please do me a small favour… wherever you may be and whatever it is that you might be doing, please stop… find Gem Verallo, give her a massive birthday squeeze before you force her to do a large number of assault bike calories. Don’t you worry dude, I know exactly what it feels like! 😳

A massive happy birthday to you you legend! Huge love from us all!

CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
Rest 8 minutes

30 - 20 - 10
Burpee box jump overs (24/20”)
Toes to bar

Rest 8 minutes
30/25 Calorie assault bike

Specialty
Push Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load

Snatch balance
2 - 2 - 2 - 2 - 2

This picture is entitled… “From Gem with love”

WoD - Wednesday 19th October, 2022

Mid-week and another CrossFit mainsite workout that will wish you hadn’t bothered. Light load, is there any need to stop? Having done this workout I am going to tell you that yes, there is! The burning from the muscles of your forearms is a pretty good reason! Don’t worry about your lungs though they will be just fine!

CrossFit Cardiff WoD
5 Rounds for time of:
24 Deadlifts
18 Hang power cleans
12 Shoulder to overhead
Barbell 40/30kg

WoD - Tuesday 18th October, 2022

Told you didn’t I! Who’d thought a row would prevent you from being able to perform one single pull up. Evidence to how much we all pull early during the stroke.

Unfortunately, I have nothing but bad news for you as your week is about to get worse…

CrossFit Cardiff WoD
Front rack walking lunges
12 - 12 - 10 - 10 - 8 - 8

Load should increase with each rep decrease

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
15s Pike up hold/L-Sit
10 Strict chest to bar
15s Straddle hold
20s Chin over bar hold