WoD - Tuesday 19th December, 2023

Please see again below, the CrossFit Cardiff 2023 Xmas opening hours…
Christmas Day: 10:00 Burpees
Boxing Day: Closed
27th - 29th: 10:00 - 13:00 Open gym
1st: Closed

ANY OTHER DATES NOT MENTIONED ARE OPERATING AS NORMAL

Tomorrow will be a challenging workout, attack it and remember:

1. It’s only short

2. After it’s over, you are another day closer to sitting on your arses doing sweet FA.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 minutes of:
1 Squat snatch
3 Overhead squats
100m Run
Barbell: 70/50kg

Specialty
For 5 rounds, every 2:30 minutes
1 - 5 Strict handstand push ups + 20-30s hold after final rep

For 5 rounds, every 5:00 minutes
1 - 2 negative handstand push ups
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs

WoD - Monday 18th December, 2023

Here we are, the last week before Xmas and I have the privilege of ensuring that your last exposure prior to the restful day is completely savage!

Yeeeeesss!

Enjoy day one of “hell week”! 😉😉🤣

CrossFit Cardiff WoD
4 Rounds for time of:
25 GHD sit ups
5 Bar muscle ups
25/20 Calorie row
5 Bar muscle ups

WoD - Friday 15th December, 2023

The penultimate Friday before the obvious. One more week of thrashings before you can savage yourselves with boxes upon boxes of heroes, cheese and biscuits, SHIT ton’s of beer and whatever else you lot all consume throughout the silly season! Enjoy it! Once a year hey!

CrossFit Cardiff WoD
5 Rounds of, within 2 minutes complete:
200m run
Max calorie assault bike
Rest 4 minutes between rounds

B: GHD sit ups
20-20-20-20

WoD - Thursday 14th December, 2023

We are nearly there… time to start Xmas shopping. Only another week and us men can start thinking about what we will be getting for folk. 😉😬😳

Not actually joking, if you know most mes that is!

Possibly the last chance to sculpt those glutes ready to crack chestnuts in front of the open Christmas fire.

CrossFit Cardiff WoD
Back rack walking lunges
14 - 12 - 10 - 8 - 6
Increase load with each set

Specialty
For 6 rounds, every 1:30
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds, every 1:30
1 Squat snatch

4 Sets
2 Split jerks

WoD - Wednesday 13th December, 2023

Have a gander below for the 2023 Xmas opening hours.

They will be posted multiple times, both here and on instagram. Shared to facebook and clearly displayed on team up… and someone will still f**k it up! 😉
The only question is… who’s it going to be??!!

CrossFit Cardiff Xmas Opening Hours
Christmas Day: 10:00 Burpees
Boxing Day: Closed
27th - 29th: 10:00 - 13:00 Open gym
1st: Closed

ANY OTHER DATES NOT MENTIONED ARE OPERATING AS NORMAL

CrossFit Cardiff Partner WoD
For time:
4 kilometre row*

*Athletes can only row while their partner holds a barbell in the front rack.
60/40kg

WoD - Tuesday 12th December, 2023

So I actually got away with it. ish. The hangover wasn’t as soul destroying as I thought it would be. The method… not drinking 13 baby Guinness, 9 jägerbombs and 7 tequila stuntmen! Who’d have thought!?

CrossFit Cardiff WoD
For time:
3 Rounds of:
60 Double unders
12 Overhead squats (60/40kg)

Rest 2 minutes

3 Rounds for time of:
50 Double unders
9 Overhead squats (70/50kg)

Rest 2 minutes

3 Rounds for time of:
40 Double unders
6 Overhead squats (80/60kg)

Specialty
For 5 rounds, every 2:30 minutes
1 - 5 Strict handstand push ups
(deficit if possible)

For 5 rounds, every 5 minutes
1 - 2 Negative handstand push ups
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs

WoD - Monday 11th December, 2023

I am writing this on Saturday afternoon, waaaaay more nervous about my hang over than I was the workout this morning.

I’d like to congratulate you all for such a legit showing, I mean only those of you suffering with stinking hangovers already actually fucked it up.
You all must have been practicing your 2 for 1 wall balls too! I mean Sammy B was moving so quickly it looked like she wasn’t squatting between the reps!

Anyway. Good luck with these hang overs, until next year!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 minutes of:
3 Bar muscle ups
6 Pull ups
9 Toes to bar

WoD - Friday 8th December, 2023

Shit the bed it’s really here. I mean it is very early this year I suppose. The good news is that you will have a long time to build the capability to drink whiskey again on Xmas day. And if your name is Micheal Bartlett that will be vital!

Consider your life’s choices tomorrow, but not too much!

CrossFit Cardiff WoD
Establish a max weight for the complex at each rep scheme:
5 - 4 - 3 - 2 - 1 of:
1 Power clean
1 Hang squat clean

One attempt at each rep range.
Rest as needed between the descending reps.

WoD - Thursday 7th December, 2023

Near to the end of the week and you know what that means… the 12 days of Xmas workout is going to savage you (just like it did Mikey B last year)!

Eat some porridge, re-charge your batteries and rock up with a smile on your face and a sense of humour! You are going to need it. You will need it for tomorrow’s WoD too!

CrossFit Cardiff WoD
5 rounds for time:
400m Run
500m Row

Specialty
For 6 rounds every 1:30
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds every 1:30
1 Squat snatch

4 Sets
2 Split jerks

WoD - Wednesday 6th December, 2023

Mid-week and one day closer to the worst hang over of you presence life! You may have had another, just as bad in a previous life, but it is highly likely that that too was gained at a CrossFit Cardiff Xmas party.
Just remember, when you wake up at whatever time on Sunday that it is all character building stuff.

AS A RESULT OF THE HANGOVER THAT YOU WILL THINK THAT YOU ARE GOING TO DIE OF… WE ARE CLOSED ON SUNDAY.

Good luck with the rest of the week.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
80 Double unders
8 Sandbag over shoulder
8 Burpee box jump over (24/20”)

Rest until 20mins and then accumulate a 2min L-sit hold

WoD - Tuesday 5th December, 2023

The time is NOW… well actually it was last fucking week… PAY for the Xmas party you lovely lot! Remember, Nicole “knows your naaaaaame’s!”

Do not be disappointed!

Anyway, this is going to hurt!

CrossFit Cardiff WoD
For time:
60 Wall balls (20/14lbs)
30 Pull ups
40 Wall balls (20/14lbs)
20 Chest to bar
20 Wall balls (20/14lbs)
10 Bar muscle ups

Specialty
For 5 rounds every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

For 5 rounds every 5:00
1 - 2 Negative HSPU
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs

WoD - Monday 4th December, 2023

The Members Member

The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2023 Members Member.

For any of you who are new to this, I have to tell you the what it’s all about…

Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that I see in you all, every single day. It is the biggest driving forces behind CrossFit Cardiff. The positive affect that they have on everyone cannot be underestimated.
I would like you to vote for the gym's members member. Our version of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them. Smiling in the face of surprise fitness.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tomorrow and ends on Friday the 8th…get amongst it!

CrossFit Cardiff WoD
Every 5minutes for 4 rounds complete:
30 GHD sit ups
20 Handstand push ups
10 Power snatch (70/50kg)

WoD - Friday 1st December, 2023

And so it’s officially December, and so you are less of a complete nutcase if you have a tree up now. Happy days you are normal. Ish!

The last day of Joe’s destruction and… he saved the best for last!

CrossFit Cardiff WoD
Within 10 minutes, climb the ladder:
1 - 2 - 3 - 4 - 5 etc…
2 - 4 - 6 - 8 - 10…etc
Double DB hang Snatch (50/35lbs)
Double DB Thruster (50/35lbs)

Rest 10 mins

For time:
Run 1 mile

WoD - Thursday 30th November, 2023

PAY FOR THE XMAS PARTY TICKETS!!!! THE DEADLINE IS TOMORROW

DO IT!!!

Maybe one more of those will be enough?

Tomorrow’s workout is going to mangle you by the way!

CrossFit Cardiff WoD
4 Rounds each for time:
30/25 Calorie row
20 Toes to bar
10 Handstand press ups
Rest 3minutes between rounds

Specialty
For 6 rounds every 1:30 minutes
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds every 1:30 minutes
1 Squat snatch

3 Sets
6  Push press
6 Wide grip strict pull ups

WoD - Wednesday 29th November, 2023

Not yet! Don’t do it! It’s still December… and NOT time for lights and trees and bullshit!

Believe it or not, I am not a Scrooge but… all of your trees will be dead by Xmas morning! Your choice! 😉 Below, pictured what Hannah thinks.

CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Increase load with each set.

WoD - Tuesday 28th November, 2023

You lot have just a short few days to get your payment in for the Xmas party! SO DO IT!

Now then, if you don’t, and you’ve not been to one of these parties before… just ask Nick Webb what you are missing out on! Trust me, you do not want to f**k about at your works do and come later!!!

£20, cash at the box. Get your name on the list before I send Mikey B around to get ya!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
15 Pull ups
10 Burpee box jump overs (24/20”)

Specialty
For 4 rounds, every 2:30 minutes
1 - 5 Strict handstand press ups
(deficit if possible)

3 Sets
1 - 2 Negative handstand press ups

Rest 30s

8 Dumbbell strict press

3 Sets
15 Banded tricep extensions
8 Diamond push ups

WoD - Monday 27th November, 2023

Welcome to a new week, not just for the calendar but for you lot with Joe programming for the first time. It turns out… he’s a bit of a prick! 😁

Good luck, you are going to need it!

CrossFit Cardiff Partner WoD
For time:
150 Assault bike calories
200 Wall balls (20/14lbs)
All work to be split as required

Gem just loving the new programmer

WoD - Friday 24th November, 2023

The end of the week as we know it! No more utter thrashings (apart from Saturday and Sunday, which are available to you all 😁) until Monday. Where, we will have the very first week of Joe having a pop. I have a feeling that you aren’t going to get off too lightly. 😬😬😂

Have a restful weekend in preparation please. Why not get utterly smashed instead of smashed!

By the way, be very, very careful of workouts that look like nothing on paper… this actually looks pretty bad on paper!

CrossFit Cardiff WoD
For time:
1 - 2 - 3… 10 - 9 - 8 - 7… 1
Thrusters (40/30kg)
2 - 4 - 6… 20 - 18 - 16 - 14… 2
GHD sit ups

WoD - Thursday 23rd November, 2023

Well well, I am sure you will all agree… Eva is a total bitch!

I love the story of the names. They aren’t all girlfriends but the thought process was that if a workout can leave you flat on your back, wondering what the hell has just happened to you, it deserved a females name! 😉
Like hurricanes and storms that destroy everything in their paths, a workout can do just that to us.

CrossFit Cardiff WoD
For 5 rounds, every 3 minutes:
15/12 Calorie assault bike
10 Hang power cleans (60/40kg)

Specialty
For 8 rounds, every 1:30
2 Squat snatch, 2 second pause at the knee

For 5 rounds, every 1:30
1 hang Squat snatch

3 sets
6  push press
6 wide grip strict pull-ups

WoD - Wednesday 22nd November, 2023

Mid-week and I am sorry we have a hurdle to jump. Not to worry though… you didn’t need that skin on your hands anyway no? Blame Mikey B!

CrossFit Cardiff WoD
‘Eva’
5 Rounds for time:
Run 800m
30 Kettlebell swings (32/24kg)
30 Pull ups

Janet’s face when reading the blog… yes it’s real!