WoD - Tuesday 24th October, 2023

WoD - Tuesday 24th October, 2023

What’s not to like about muscle ups, thrusters and running?

Anyway, we had success with the first Saturday class time table change, with only one drop in rocking up at the wrong time, legit!
This Saturday is the Halloween throwdown where Monica the legend is putting her organisational skills to the test. Keep your eyes peeled for details please…

CrossFit Cardiff WoD
Complete as many round and reps as possible within 15mins of:
750m Row
75 Double unders

Specialty
Every 2 minutes for 5 rounds:
3 Negative handstand push ups (deficit if possible)

3 Sets
8 Box pike push ups
15 Seated dumbbell strict press

3 Sets
15 Tricep extension
10 Press ups

WoD - Monday 23rd October, 2023

WoD - Monday 23rd October, 2023

Motorway closures create shitty, late blog posts I’m sorry!

It is though a great place to train your dog!

CrossFit Cardiff WoD
3 Rounds for time:
5 Ring muscle ups
10 Thrusters (50/35kg)
200m run

WoD - Friday 20th October, 2023

WoD - Friday 20th October, 2023

The class is at 09:30 tomorrow morning please. Be sure you rock up on time, 90 mins of nothing but fun and love, love and fun. Is there a better way to start your weekend?

CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
5 Handstand push ups
10 Toes to bar
15 Wall balls (20/14lbs)

WoD - Thursday 19th October, 2023

WoD - Thursday 19th October, 2023

We are nearly there. The week is almost up. Some high skill weightlifting stands in the way of you maybe one more vile workout and the weekend! Enjoy!

CrossFit Cardiff WoD
Five rounds and for max load
1 Snatch
2 Hang snatch
3 Overhead squat

Specialty
Every minute for 3 minutes
3 Power cleans
Rest 1 minute

Every minute for 3 minutes
2 Power cleans
Rest 1 minute

Every minute for 3 minutes
1 Power clean

3 Sets
1 Length kettlebell front rack carry
6/6 split squats

WoD - Wednesday 18th October, 2023

WoD - Wednesday 18th October, 2023

It’s back, certainly NOT by popular demand but for some reason people have genuinely requested that this workout return. You are after all… complete weirdos.
If this is your first time remember… it is all meant out of love.

CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees

WoD - Tuesday 17th October, 2023

WoD - Tuesday 17th October, 2023

Now listen here, you are not going to appreciate what is going to happen to you tomorrow, but… it is all designed with love in mind. Ish. Cruel to be kind and all that. As Coach Glassman said… “I wish the road to elite fitness was riding my bicycle and drinking beer… but it’s not!"

You really will love it! Once it’s over…

CrossFit Cardiff WoD
Part A:
For time:
Run 1 mile
100 Calorie assault bike
Run 800m
50 Calorie assault bike
Run 400m
25 Calorie assault bike
Run 200m

Part B: Immediately following part A: 8 minutes to establish a 3 rep max back squat

Specialty
For 5 rounds, every 2 minutes
3 Negative handstand push ups (deficit if possible)

3 Sets
8 Box pike push ups
15 Seated dumbbell strict press

3 Sets
15 Tricep extension
10 Push-ups

WoD - Monday 16th October, 2023

WoD - Monday 16th October, 2023

Here’s to hoping that you had very enjoyable, sun filled weekends doing some cool stuff. Like Meg who crushed her L2 seminar, showing her fellow participants how much of a bad ass she is when coaching a movement and just how high people really can jump!

PLEASE REMEMBER THAT THIS WEEKEND SEES A NEW SATURDAY SCHEDULE. DO NOT ROCK UP AT THE WRONG TIME!

There will be one class at 09:30 - 11:00. More time for Mikey to whoop your arses!

CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
9 - 7 - 5 - 3
Double kettlebell front rack walking lunge
Bar muscle ups

WoD - Friday 13th October, 2023

WoD - Friday 13th October, 2023

Lucky for some, unlucky for others… complete and utter bollocks for everyone! 😉

You won’t even know about it. If you drop a thruster (let’s hope not) on top of your head that has nothing to do with the date… you are just a muppet! 😉

Enjoy! Watch me drop it on my noggin now!

CrossFit Cardiff WoD
5 rounds for time of:
5 Thrusters (80/60kg)
20 Toes to bar
Rest 2 minutes between rounds

WoD - Thursday 12th October, 2023

WoD - Thursday 12th October, 2023

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

CrossFit Cardiff Partner WoD
“Laura”
Within 21 minutes complete as many rounds and reps of:
30 Calorie row
20 Burpees over the rower
10 Power cleans (155/105 lb)
All reps are to be split as needed

Specialty
5 Sets
1 - 1 - 1
Power snatch
Rest 20s between each rep

3 - 3 - 3 - 3 - 3
Seated snatch strict press

WoD - Wednesday 11th October, 2023

WoD - Wednesday 11th October, 2023

A little cheeky mid-week leg kicking, just warming you up for a couple of days of torture… you’re going to love it!

CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8
Build load with each set.

WoD - Tuesday 10th October, 2023

WoD - Tuesday 10th October, 2023

An update to the schedule is a coming. Saturday classes will be altered to best suit attendance. Meaning that from the 21st of October onwards and UNLIMITED class will take place at 09:30 - 11:00. THIS WILL BE THE ONLY SATURDAY CLASS GOING FORWARDS.

To clarify, below is the ongoing schedule for a Saturday:
WoD: 09:30 - 11:00
Unlimited size = Carnage yet again.

REMEMBER PLEASE
The gym is closed on Saturday 14th and Sunday 15th for the CrossFit HQ L2 seminar. Folk are planning to head up to Pen Y Fan and are gutted that it wasn’t this summer weekend!

CrossFit Cardiff WoD
Complete as many rounds and reps within 14 minutes of:
12 Chest to bar
200m Run
6 Squat snatch (60/40kg)
200m Run

Specialty
Complete as many reps within 15 minutes of:
Max strict ring muscle up
1 Minute bike

3 Sets
5 Strict chest to ring pull-ups
5 - 10 dips
30s GHD hollow hold

WoD - Monday 9th October, 2023

WoD - Monday 9th October, 2023

We need your help, one of our own is in trouble and we need to descend on him with a huge ton of love, morale and support.
Enrique is currently in Llandough hospital having suffered a stroke. He is an absolute legend and has been a member of the gym for some time. Those of you on the members group, get round the lad, give him some love, go and visit. Show him what this amazing community can do!

Enrique brother, here’s to a very speedy recovery. I know from experience that CrossFit will be such a positive in your recovery. I have personally witnessed it and will help you in any way I can. You still need to teach me a kip up after all!
Huge love to you brother!

CrossFit Cardiff WoD
4 Rounds of, within 1 minute complete:
15/12 Calorie row
15/12 Calorie assault bike
Rest 5 minutes between rounds

WoD - Friday 6th October, 2023

WoD - Friday 6th October, 2023

That’s it, the final instalment for this week, you are nearly there!

Now for me it might be my last day’s on this planet, looking after a MASSIVE Belgian Mal for the weekend might well be the last of me! I mean there’s no way that I will get out of it with all of my fingers! Wish me luck! 😳

CrossFit Cardiff WoD
5 - 5 - 5
Strict press
3 - 3 - 3
Push press
1 - 1 - 1
Push jerks
Complete the strict press, then push, then jerk. Where possible, build load with each set.

WoD - Thursday 5th October, 2023

WoD - Thursday 5th October, 2023

It’s 5 days in, there is literally no way that Cath hasn’t either killed someone close to her or drunk the new limited addition pepsi max mango. She’d been eyeing that up for a while.

Zero chance!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
30/25 Assault bike calories
20 Box jumps (24/20”)
10 Front squats (70/50kg)

Specialty
Squat snatch
5 - 4 - 3 - 2 - 1

These are touch and go

5 - 5 - 5 - 5 - 5
Snatch grip push press

WoD - Wednesday 4th October, 2023

WoD - Wednesday 4th October, 2023

A cheeky little mid-week thrashing coming your way. Highly likely to hurt like hell but at least a pain that will be shared in a partner workout. Enjoy and wave goodbye to your glutes!

CrossFit Cardiff Partner WoD
Running Diane:
21 Deadlifts
21 Handstand push ups
Run 400m
15 Deadlifts
15 Handstand push ups
Run 200m
9 Deadlifts
9 Handstand push ups
Run 100m
Barbell weight (100/70kg)
Athletes will perform each movement in an I go, you go fashion and run together.

WoD - Tuesday 3rd October, 2023

WoD - Tuesday 3rd October, 2023

Tomorrow’s workout is nothing short of iconic and when a video of it went viral a long time ago either got a shit ton of folk to get into CrossFit and I predict scared away probably twice as many! The three savages knocking out ring muscle ups like they are nothing, years and years ago!

Check it out and try to match their times…

The original nasty girls were just that!

CrossFit Cardiff WoD
3 Rounds for time:
50 Air squats
7 Muscle ups
10 Hang power cleans (60/40kg)

Specialty
Spend 15:00 achieving a max distance handstand walk

3 Rounds
50ft OH kettlebell carry
20 Alternating dumbbell bench press
10 Strict pull ups

WoD - Monday 2nd October, 2023

WoD - Monday 2nd October, 2023

It’s fucking October, holy shit! And not just any October, it’s sober October. Specifically “sober” due to the full removal of sugar and fizzy pop by your very own Cath K.
Now then, you all need to be spy’s, moles… we have a bet you see. What are the chances of her making it. Clearly she can’t do the entire month as there is a thing on the 28th and so she HAS to drink! But until then, if anyone sees her consume sugar or pop she owe’s me one squeaky clean house!

Anyway, tomorrow’s workout has been gratefully borrowed from the mind of another sadist… thank you Rob Lawson!

CrossFit Cardiff WoD
For Time:
150 Alternate dumbbell snatch (50/35lbs)*

*Each minute perform 5 burpees

WoD - Friday 29th September, 2023

WoD - Friday 29th September, 2023

Rope climbs are dangerous! Luckily, the mini Hitler “AKA Nicole” is back to smash the hell out of you, with her tan in tow, and taking zero prisoners in her scaling efforts.
Do not anger her and her holiday blues!

CrossFit Cardiff WoD
Every 5 mins for 3 rounds:
3 Rope climbs
15/12 Calorie assault bike
20 Wall balls (20/14lbs)

WoD - Thursday 28th September, 2023

WoD - Thursday 28th September, 2023

We are very, very nearly there. The weekend is screaming my name and will be with us faster than we can do a vile rowing and HSPUs workout… shit the bed…

CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
30/25 Calorie row
60 Double unders

Specialty
15 Minutes to establish:
1 Hang squat clean, 1 push jerk, 1 split jerk

3 - 3 - 3 - 3 - 3
Front squats*

*2s pause at the bottom of each rep. Build load each set.

WoD - Wednesday 27th September, 2023

WoD - Wednesday 27th September, 2023

A very special day for a very special part of this community. Could you please all shout from the rooftops to wish the utter legend that is Attila… commonly known as A tit, a seriously happy 40th birthday! What a fucking stud!
Big love bro! I can’t wait to celebrate with you. But first… calories and piss takes!

CrossFit Cardiff WoD
For max Load:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Squat Clean