WoD - Monday 15th January, 2024

Welcome to a new week! The good news is that it doesn’t matter how hung over you are, it is irrelevant of whatever you have done this weekend, there is no way that any of you feel worse than Mikey does after 46 calories on that assault bike today!
That shit leaves you with a REAL hang over!

As does the workout that is set for you tomorrow. You have Rob Lawson from CrossFit Aberdeen and Pull the Pin programming to blame! Sorry not sorry!

CrossFit Cardiff WoD
Fight Gone PTP
5 rounds of, complete as many reps as possible within 1 minute of:
Echo bike calories
Medicine ball cleans (20/14lbs)
Toes to bar
Wall balls (20/14lbs)
Double unders

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

WoD - Friday 12th January, 2024

I messed up the dates of these blogs up until now, thinking to myself that I had a Friday the 13th to avoid, now I arrive here and realise what I have done I don’t. Lucky? The good news is that it is actually all complete and utter rubbish!

This however, will hurt! Nothing to do with the above, but true! BICEPS! 😁

CrossFit Cardiff WoD
For time:
20 - 15 - 10
Alternate dumbbell snatch (50/35 lbs)
10 - 7 - 5
Ring muscle ups

WoD - Thursday 11th January, 2024

Let’s hope you are reading this blog with the ability to actually hold your phone out in front of you with the power provided by your own biceps, rather than leaning it on something. Standing up tall and proud, without your forehead propping you up on a wall somewhere.
And… are ready to go for another session.

CrossFit Cardiff WoD
Heavy, straight and sprint:
6 - 6 - 6 - 6 - 6
Front squats
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Echo bike calories

These are supersets

Specialty
A: For 8 rounds, every 45s
1 Hip snatch

Rest 2:00

For 8 rounds, every 45s
1 Hang snatch

Rest 2:00

For 8 rounds, every 45s
1 Snatch

B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep

WoD - Wednesday 10th January, 2024

We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!

CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups

These are you go, I go rounds

WoD - Tuesday 9th January, 2024

Well having done that again now, I am not going to forget it for a long, long time!

Perfect prep for the open which is soon to come. I’m sure there will be a lot more like that coming your way really soon. And, you will be ready for it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
400m Run
20 GHD sit ups
500m Row
20 GHD sit ups

Abs will be toast but it’s all good, remember… the summer is coming!

Specialty
A: 20:00 Handstand practice

B: Conditioning:

3 Sets
5 - 10 Headstand foot taps
10s/10s single arm hold - wall/box

3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups

WoD - Monday 8th January, 2024

Happy Monday all! Here’s to hoping that you had an awesome weekend and are feeling ready and wonderful for what is coming your way!

In case you didn’t know, double kettlebell swings mess your glutes right up… who’d have thought. Those bad boys may well be coming your way soon. 😉

CrossFit Cardiff WoD
"22.2"
For time:
1 - 2 - 3 - etc - 10 - 9 - 8 - 7 - etc 1
Deadlifts (225/155lbs)
Bar facing burpees

Why don’t I remember this workout, it looks utterly horrendous

WoD - Friday 5th January, 2024

The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!

CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster

WoD - Thursday 4th January, 2024

Every time I have written these so far, I have put in 2023 and had to erase it. I wonder how long that fun will last for?!

About as long as the DOMs you will be feeling after a few days back training!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar

Specialty
A: For 10 rounds, every 30s
1 Hip snatch

Rest 2:00

For 10 rounds, every 30s
1 Hang snatch

Rest 2:00

For 10 rounds, every 30s
1 Snatch

B: 5 - 5 - 5
Overhead squats*
*5s pause at bottom of final rep.

WoD - Wednesday 3rd January, 2024

Well it seems as if you lot needed a little bit longer to get over the silly season, at least the 6:30amers did anyway! The issue now though, is that you have to come back to a complete and utter shit storm.

We all discovered on Saturday just what happens when Mikey B programs after a few pints GOOD LUCK!

CrossFit Cardiff WoD
For 5 rounds, within 3 minutes complete:
15/12 Calorie echo bike
5 Push jerk (70/50kg)
Rest 3 minutes between rounds

WoD - Tuesday 2nd January, 2024

There it is, the first time I have written 2024 and of course it feels weird!

It’s been a while team, Happy New Year!!! I hope you all had an awesome silly season and are ready to hit the ground running again! 2024 will be jam packed with some fun filled fitness for sure!

Starting of course, with a bang!

CrossFit Cardiff WoD
For time:
100 - 90 - 80 - 70 - 60
50 - 40 - 30 - 20 - 10
Double unders
Med ball cleans (20/14lbs)

Specialty
Free standing handstands
A: 20:00 handstand practice
B: Conditioning:

3 Sets
5 - 10 headstand foot taps
100ft OH dumbbell carry

3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups

WoD - Friday 22nd December, 2023

That’s it, the last iteration (other than the beasting you will receive from the hands of Mikey B tomorrow) prior to Xmas day.

Another savage fantastic year of training, it has been an absolute pleasure! Roll on 2024!

CrossFit Cardiff WoD
Front rack walking lunge
8 - 8 - 8 - 8 - 8
Increase load per set

WoD - Thursday 21st December, 2023

Okay so there’s nothing I can do to polish a 💩… I also can’t do a lot about how much tomorrow’s workout is going to suck!

No I’ve not gone mental and posted the same blog twice… tomorrow’s workout just sucks a lot too!!

Sorry…

CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round

Specialty
For 5 rounds, every 1:30 minutes
1 Hang power snatch
2 Overhead squats

For 5 rounds, every 1:30 minutes
1 Snatch

4 Sets
2 Split jerks

WoD - Wednesday 20th December, 2023

Okay so there’s nothing I can do to polish a 💩… I also can’t do a lot about how much tomorrow’s workout is going to suck!

Sorry…

CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 3 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell: 40/30kg
Rest for 1 min between rounds

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