WoD - Friday 3rd March, 2023

I have likely seconds before my laptop battery dies and I lose everything I have written for the past 5 days worth of blogs. The issue is that I am being weighed down by two very sleepy German shorthaired pointers and moving them would me a significant downgraded comfort, so… I am risking it for a biscuit!

If you are reading this post then it worked and my laptop was not thrown out of the window in frustration

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
Run 400m
15 Power cleans
Run 400m
15 Shoulder to overhead
(60/40kg)

Designed to give you Rhabdo, again, and right in time for 23.3!

WoD - Thursday 2nd March, 2023

Tonight (Thursday) is the final open announcement, where the legend that is Bozman will likely tell you that you have to do something with a dumbbell and a skipping rope that will cause you a fair amount of discomfort but luckily not last that long!

I hope it is what you could only wish for!

CrossFit Cardiff WoD
Back rack walking lunge
6 - 6 - 6 - 6 - 6
For max load

Specialty
3 x 3 Seated box jump

3 Sets of:
1 Power snatch (just above parallel)
3 Sets of:
1 Squat snatch

WoD - Wednesday 1st March, 2023

Pinch, punch, first of the… holy SHIT!!! It’s officially F’ing MARCH!!! Those furry, beautifully smelling trees will be back up before you know it!

Best I start sorting out the Xmas doo!

CrossFit Cardiff WoD
5 rounds for time of:
10 Chest to bar pull ups
15 kettlebell thrusters (1x24/16kg)
20 GHD sit ups

WoD - Tuesday 28th February, 2023

The very last day of February, BONKERS!!! The good news about our lives flashing before our eyes is that the spring time is 100% coming! Even if we are likely to get freezing temperatures and snow in May! Welcome to Wales.

Enough of that, just consider for 10s just how painful this is going to be… and then the next time you see Nicole, slap her with the largest, wettest fish you can find.

CrossFit Cardiff WoD
5 rounds of:
1 Minute max calorie row
Rest 4 minutes between rounds

Specialty
20 Minutes of ring muscle up practice (ready for 24.1)

12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit

WoD/IMPORTANT POST - Monday 27th February, 2023

Evening all. Here’s to hoping that you all have had a blast this weekend, again during the open. I did warn you that this one was going to hurt, and unfortunately I am here to say the same about next week. 23.3 is going to be painful, hopefully not as much as this post.

I have tried to avoid this for as long as possible but… I am afraid that I am going to have to put membership prices up… and here is why.

Being entirely transparent, this post stresses me right out; as many of you will know. However, lots of you might not know that this increase is not intended to ensure that I can put a down payment on my next Ferrari. It’s actually to help fuel Nicole’s potato eating habits and buy her new leggings due to her resulting quad expansion! As well as the result of having to buy S.Pellengrino sparkling water to keep Cath Knapton happy!
In fact, I don’t actually take any money from the gym. I work two other jobs in an effort to save up for that sweet ride.

In the last 12 years I have put the fees up twice. The last time was approximately 5 years ago and by 10% due to having to become VAT registered, meaning that the gym absorbed the other 10%. If you know nothing about VAT and struggle to sleep google it… you’re welcome, trust me!

As a result of the increase of a large increase in the cost of living, I can no longer do this and so as of April, will be doing the same again… in fact it’s actually a little under 10%.

Below are what the increases look like:
Unlimited: £66 - £72
Twice per week: £55 - £60
Couples: £110 - £120
Student/Military: £55 - £60
Ten pack: £60 - £65

All members will continue to enjoy a bad ass gym (I’m obviously bias but, it’s the best in town), with the cheapest overall rates and most importantly full of just the very best community.
I thank you all for the on going support and for just being you!
Big love,
Davs.

Ps. If you guys didn’t know, new to the team and that, we also have free online YBL yoga for you all, inclusive in your monthly subscription. I don’t do yoga (something which is pretty obvious), but if I was going to, it’s the one I would!

Anyway, onwards to something which fills me with slightly less dread…

CrossFit Cardiff Partner WoD
Partner Ingrid
20 Rounds for time of:
3 Snatch (60/40kg)
3 Burpee over bar
You go, I go rounds.

WoD - Friday 24th February, 2023

That super special, I’m in the CrossFit Games Open Friday feeling! Sucks doesn’t it! 😉

Still, in no time you will be done and dusted, two thirds of your way through and sipping hot coffee somewhere cool and prepping to watch Wales come one step closer to that prestigious award… 🪵🥄

Have an amazing weekend!!

CrossFit Cardiff WoD
Split Jerks:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

WoD - Thursday 23rd February, 2023

It is over, the second long awaited open workout comes out tonight. Affording you lot ample time to sweat, ponder and attempt to come up with a plan to destroy Tia (Nicole beat her apparently and is gunning for a 2 - 0 score count). I don’t know about you, but my money is on Rolo!

By the way, I’m going to put it out there, you can choose to take it or you can throw it right back… tomorrow’s workout is going to hurt!

CrossFit Cardiff WoD
30 - 20 - 10
Calorie row
Double dumbbell hang snatch (50/35lbs)

Specialty
3 Sets of:
1 Power snatch (just above parallel)

3 Sets of:
1 Squat snatch

WoD - Wednesday 22nd February, 2023

And so the hype begins, tomorrow sees the release of 22.2. Who knows what it will be, what movements will be used or whether the weights will be correct. One thing I do know is that the standards will be almost impossible to understand! 😉 JOKES. Don’t stress about it anyway, we are likely to have programmed the same movements the day before anyhow. Plenty of time to practice.

Below is a picture of Bee, little did she know but precisely 101 hours after this was taken she’d get her foot trapped in an assault bike! In a way that no one else ever had before… pathfinder!

CrossFit Cardiff WoD
Working for 3 minutes complete
35/25 Calorie assault bike
Max sandbag over shoulder (50/35kg)
Rest 2 minutes between rounds
Continue until 50 reps have been competed

WoD - Tuesday 21st February, 2023

It is now actually well on the way… I am of course talking about the summer months! Sat outside the box on Sunday, leant against the container (a dangerous place to be when geriatric HGV drivers are on the hunt for a pull up bar to drive right into) was a proper Sun trap. Absorbing the heat that had originated 7 minutes prior, exactly when I was creating my own warmth on the F’ing assault bike!
Sorry, I waffle on no more…

CrossFit Cardiff WoD
Complete as many rounds as possible in 16 minutes of:
Run 400m
4 Squat cleans (85/60kg)
16 Toes to bar

Specialty
20 Minutes of ring muscle up practice

12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit

WoD - Monday 20th February, 2023

Alright alright, alright… the first week of the open is done and dusted, with a shit load of cakes left behind to buy… do it! It’s for a good cause.

We had an awesome morning with a load of you pulling some stellar performances out of the bag, a very well done!

Now then, DO NOT drop the ball… all scores are to be submitted by tomorrow (MONDAY) night, 8PM (no exceptions) They will all be validated by Tuesday morning, done in a oner.

Onwards and upwards to 23.2. Now then mark my words, the next two workouts (of the open) will be way more painful than 23.1.

Below is a picture of Nicole, little did she know but precisely 168 hours after this was taken she’d be telling me to fuck right off! 😂😂

CrossFit Cardiff Partner WoD
For time:
100 Air squats
80 Chest to bar
60 GHD sit ups
40 Ring dips
200 Double unders

WoD - Friday 17th February, 2023

You lot rest and recover now, chill your boots so that you can bring your A - game tomorrow. Fully dressed in team colours of course!

The class times are still there, however you will be coming in, getting warm, and kicking off, likely in organised heats. It is difficult to plan as yet due to the workout being unknown (it’s currently Wednesday). Please just bare with the team as they sort everything out ready for you to go.

See you all on the dance floor.

CrossFit Cardiff WoD
Complete as many rounds as possible in 12 minutes of:
24/20 Calorie row
12 Handstand push ups
36 Double unders

WoD - Thursday 16th February, 2023

So then, tonight the long awaited CrossFit games open workout will be released. I have no idea what time, but don’t be a weirdo… go to bed and it will still be there in the morning.

Conjure up your plan of attack and realise that it will go firmly out of the window after a couple of hot minutes. You know what Tyson said don’t you… “everyone has a plan until they are punched in the face!”

CrossFit Cardiff WoD
3 Rounds for time of:
10 Deadlift (120/80kg)
15 GHD sit ups
20 Box jumps (24/20)

NOTE: If the GHDs in this workout are going to destroy you for Saturday then scale them back.

Specialty
3 x 3 Seated box jump
3 Sets of each:
1 Hip squat snatch
1 Hang snatch
1 Snatch

WoD - Wednesday 15th February, 2023

Mid week and only a day away from the first workout of the 2023 CrossFit Games open, 23.1. I can promise you one thing… it will be vile! 😁😁

Possibly much more enjoyable than what is coming your way tomorrow anyway…

CrossFit Cardiff WoD
Every 3 minutes for 5 rounds:
18/16 Calorie assault bike
Max rep push press (50/35kg)
Rest 3 mins between rounds

WoD - Tuesday 14th February, 2023

There is still time folk, you can register for the 2023 CrossFit Games Open, with teams to be picked later and the first workout being this coming Saturday, the time is now… DOOOOOOO IT!
You will be missing out on a shit ton of fun if not!

Seeing as it’s the very meaningful, not complete bullshit, Valentine’s Day… how better to show someone you love them by signing them up to the Open! THEY CAN’T NOT LOVE IT!!!

Click HERE to sign up and get ready for three awesome weekends!

CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Back Squat

Specialty
20 minutes of ring muscle up practice

3 Sets of:
6 False grip pull ups
6 Ring dips

WoD - Monday 13th February, 2023

Welcome to a new week, starting with a huge “chuck up” (congratulations) to the legends who represented so well! And don’t worry, I won’t be programming burpees everyday!

The first workout for the week never fails to scare the shit out of me, and for good reason… it really, REALLY hurts! Mark my words, about 30 seconds after you finish your last pull up, your forearms will feel like they are on fire!

CrossFit Cardiff WoD
‘Helen’
3 Rounds for time:
400m Run
21 Kettlebell swings (24/16kg)
12 Pull ups

WoD - Friday 10th February, 2023

The wait is finally over! It’s the super fun Friday workout. Now that it’s here, there is nothing else to look forward to… other than the OPEN… something that you need to SIGN UP for and can do so HERE.
I even set the link to open in a different page so as not to annoy you!

Get amongst it!

CrossFit Cardiff Partner WoD
‘New York Minute’
Complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 Wall balls (20/14lbs)
30 Muscle ups
30 Clean and jerks (70/45kg)

WoD - Thursday 9th February, 2023

Nearly there team, the f**king cool and exciting Friday workout, all that’s left to do now is to sign up for the open, register for the CrossFit Cardiff team roster and go to sleep so that it comes around faster!

DO IT!

CrossFit Cardiff WoD
3 rounds each for time of:
400m run
60 Double unders
20/16 Calorie assault bike
Rest 6 minutes between rounds

Specialty
A: 3 x 3 Seated box jumps

B: Within 15 minutes build to a heavy complex of:
2 Cleans
1 Front squat
1 Jerk
Then 3 sets at 80%

WoD - Wednesday 8th February, 2023

After you have signed up for the open, get excited about Friday’s workout!! It has nothing to do with the open, but will be very, very fun, cool, enjoyable, painful! It will though, be far more enjoyable than tomorrow!

You will be doing the workouts anyway, so you may as well just… SIGN UP!!!

CrossFit Cardiff WoD
Back rack walking lunge
14 - 14 - 12 - 12 - 10 - 10
Load increases as reps decrease

WoD - Tuesday 7th February, 2023

Have you signed up to the open yet? WHY NOT??? And, once you have, join the CrossFit Cardiff roster!

A very fast blog post, hopefully as fast as you did that workout yesterday! I am away and am busting to do it. I will slam them all into one brutal but fun open gym one day soon…

Get your laughing gear around this by the way… another taste of the open to come…

CrossFit Cardiff WoD
18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes to bar
10 Dumbbell hang clean and jerks (50/35lbs)
14 Calorie row

Specialty
Ring muscle up
A: 3 x 3 Low ring transitions
B: 15 Minutes of RMU practice
C: 3 Rounds of:
5 False grip pull-ups
5 Rng dips

WoD - Monday 6th February, 2023

Maaaaaan, 12 YEARS of this awesome community! And, another example of just how cool you lot are!

It was a perfect day (forgetting the rugby that is) in preparation for the amazing show that is bound to be seen throughout the CrossFit Games Open. See below…

Here it is team, the brief for the Open, I’m almost certain there will be typo’s so chill out! No need for “grammar for 7 year olds” as a gift thanks…

We will be splitting the gym’s open registrants into teams, with one team captain and one associated charity. The goal is to, raise as much money as humanly possible for said charities inside of the 3 weeks of the open.
Each week will have a theme, with teams being allocated points for best turn outs, dedication to each week’s theme and obviously, the workout score.
Extra curricular activity, in any form, is actively encouraged so long as it is designed to bolster your teams donations total.

You can register for the open here…and with the first workout being released on Thursday the 16th, we will be picking teams on Sunday the 12th. Giving you plenty of time to sort out your whats app groups, charities and themes.

Saturday mornings will be dedicated to getting through the workouts, where there is hopefully less stress on you guys to get in and out, as well as affording the coaches plenty of time to prep; using the worlds allocation of masking tape for HSPU markings.

Now then, I know Tia is pregnant meaning that the top spot on the games podium is available but… watching you do fight gone bad yesterday led me to believe that we all might need another year of training. 😉
All said with peace, love and humility of course.

Therefore, try not to stress about it too much, and definitely do not let it ruin your training. They are just workouts, three of them. Hit them as hard as you possibly can, be proud of yourself and move on.
Simple.

Alright alright, get ready for a bit of a thrashing!

CrossFit Cardiff WoD
7 Rounds of:
7 Snatch (40/30kg)
7 Burpees
7 Chest to bar pull ups