WoD - Tuesday 26th November, 2024

The plasterer is still alive. Well actually, I can’t say that yet as I am writing this on Sunday morning and he’s still got to come back tomorrow.
If I’m not in class on Tuesday morning you will know why.

CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1
Deadlift

Specialty
Every minute, on the minute, for 10 minutes:
Minute 1: 15 - 20% toes to bar 5 minute test
Minute 2: 15 kettlebell swings (24/16kg)

Max unbroken strict pull ups
Rest 1:30

3 Sets
Strict pull ups (40-50%)
Rest 1:00 - 1:30

3 Sets
1 - 3 Strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 8 box assisted handstand press ups
Rest 2:00

Every minute, on the minute, for 6 minutes:
Minute 1: 30s max straight arm GHD sit ups
Minute 2: 30s max hip extension

WoD - Monday 25th November, 2024

I thought I had had some experiences in my life, and I have. However, they all pale into insignificance when you are attempting to have a plasterer plaster your front room when he owns no tools and doesn’t drive. But, has to have a cigarette every 7 minutes.

The good news is that he can actually plaster well, and is cheap. If anyone needs a recommendation… i’d maybe do it yourself.

CrossFit Cardiff WoD
“The Chief”
Complete as many rounds and reps as possible, within 3 minutes of:
3 Power cleans (60/40kg)
6 Press ups
9 Air squats
Rest 1 minute between rounds, continue for 5 rounds

WoD - Friday 22nd November, 2024

Alright, alright, alright… let’s get those Christmas party tickets paid for PLEASE. The first of many reminders i’m sure. None of you, I mean NONE of you is going to want to miss out on Janet’s antics this year! She is coming off the back of some serious drinking preparation and is chomping at the bit!

CrossFit Cardiff Partner WoD
20 Rounds for time:
3 Power cleans (80/60kg)
6 Burpee over bar
9 Handstand push ups
These are you go, I go rounds.

WoD - Thursday 21st November, 2024

Well its a very special someone’s birthday today. He is a hairy, pointy bugger, whine’s constantly to do cool stuff. Never, ever takes an off day and is always ready to lick you straight in the chops!

Happy Birthday Oppo. I’ll give you a little more meat today dude, well deserved! You piss me off daily but I have no idea what I would do without you.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Alternating dumbbell snatch (22.5/15kg)
30 GHD sit ups
400m Run

Specialty
A: 5:00 to build to a heavy 2 touch and go power clean and jerk 

B: 8 Sets
4 Touch and go clean and jerks @82.5% OR 60/42.5kg (heavier than last week)
Rest 60s

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30

WoD - Wednesday 20th November, 2024

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

CrossFit Cardiff WoD
"Jason"
For time:
100 Air squats
5 Muscle ups
75 Air squats
10 Muscle ups
50 Air squats
15 Muscle ups
25 Air squats
20 Muscle ups

WoD - Tuesday 19th November, 2024

Back into the week and going. You’ll have all forgotten about your 1000 step up DOMs and any hang overs! Unless of course you spent Sunday afternoon drinking nothing but wine!

Legends!

CrossFit Cardiff WoD
Thruster:
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Each set for max load

Specialty
Every minute, on the minute, for 12 minutes:
10 - 20% of 5 minute test

3 Sets
2 Weighted pull ups
Rest 30s
10 Pull-ups
Rest 30s
8 Tempo dumbbell strict press (3s negative)
Rest 2:00

Every minute, on the minute, for 4 minutes:
20s Narrow grip push ups

5 Sets
5 - 10 Strict toes to bar
Rest 60s

WoD - Monday 18th November, 2024

Another Chad workout done and a tough week behind us. What an amazing showing on Saturday, with Dirk Diggler ensuring that didn’t use his third leg to cheat reps!

Unfortunately, it doesn’t mean that this week is going to be any more chilled. 😎
I did make a promise to Janet that I would program burpees for a month but I did have my fingers crossed behind my back by mistake.

CrossFit Cardiff WoD
For 5 Rounds, complete as many rounds and reps as possible within 4 minutes of:
20/18 Calorie row
15 Box jump overs (24/20)
10 Toes to bar
Rest 2 minutes between rounds. Continue from where you left off.

WoD - Friday 15th November, 2024

I mean Mikey B said he was going to take it easy on you and reduce the difficulty towards the end of the week in preparation for Chad. I don’t know what he was smoking when he text me that…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 mins of:
15/12 Calorie echo bike
15 Handstand press ups

WoD - Thursday 14th November, 2024

Right then you lot, here comes the first wave of full frontal assault for you to get your Xmas party tickets paid for. Remember, cash is king and you need to bring it to the box please.

The perfect time to do so, right before Chad on the weekend. Another year is around so fast and we will be respecting that legend on Saturday. Until then though however…

CrossFit Cardiff WoD
5 Rounds of within 5 minutes:
20/18 Calorie row
200m Run

Specialty
A: Within 5 minutes, to build to a heavy 2 touch and go power clean and jerk 
B: 8 Sets
4 Touch and go clean and jerks @80% OR 60/42.5kg
Rest 60s

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30

WoD - Wednesday 13th November, 2024

Mid-week and a heavy, gymnastic suckfest! Is there anything better?

CrossFit Cardiff WoD
4 Rounds for time of:
6 Power cleans (100/70kg)
8 Bar muscle ups
60 Double unders

WoD - Tuesday 12th November, 2024

So saddle up and get ready for tomorrow’s (Wednesday) fun. Baylee Rayl is coming to whoop your arse into shape. I’ll have gotten her at least 6 coffee’s prior and so she will be jacked up and ready to go!

GOOD LUCK!

CrossFit Cardiff WoD
For max Load:
5 - 5 - 5 - 5 - 5
Back squat

10 Back extensions between sets

Specialty
Every minute, on the minute, for 10 minutes:
10 - 20% of 5 minute test

Every minute, on the minute, for 5 minutes:
20s ring tricep extension

4 Sets
10 Tempo dumbbell strict press (3s negative)

Every minute, on the minute, for 4 minutes:
20s Dumbbell rollback

5 Sets
10 - 15 Straight arm GHD
Rest 60s

WoD - Monday 11th November, 2024

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.

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 - Friday 8th November, 2024

Welcome to the end of the week. Ready for some serious downtime over the weekend! Not all of you will be dodging bites from an aggressive Chihuahua after all. 😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 mins of:
24 Double unders
12 Toes to bar
4 Shuttle runs (25ft out, 25ft back)

WoD - Thursday 7th November, 2024

If Janet shows up tomorrow, she may well strangle me to death. If she does so successfully, the gym is hers and she can program coffee drinking and cake eating as often as she likes.

The intension of all of these lunges is to drive a huge amount of strength in specifically the posterior chain (backside of the legs and the actual backside). In doing so, you will increase your squatting load (no doubt), cause your butt cheeks to give strangers whiplash as you walk past them down the street (no doubt), improve your ability to parallel park (some doubt!)

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Bar facing burpee
8 - 8 - 8 - 8 - 8

Superset and VERY fast burpees

Specialty
Within 5 minutes
Build to a heavy touch and go power clean and jerk

B: 6 Sets
5 Touch and go clean and jerks @72.5% OR 60/42.5kg
Rest 60s between sets

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30 - 3:00

WoD - Wednesday 6th November, 2024

A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!

CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike

WoD - Tuesday 5th November, 2024

Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!

Watch an utter legend do this workout what an absolute machine!

(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)

Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test

3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull-ups (banded if needed)

Rest 2:00

3 Sets
10 Tempo dumbbell strict press (3s negative)

Every minute, on the minute, for 4 minutes
20s Dumbbell roll back

5 Sets
5 - 10 Strict toes to bar
Rest 60s

WoD - Monday 4th November, 2024

Welcome to a new week, set to be fun-filled for some, seriously not for others. It will though, leave you all slightly fitter!

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Cardiff WoD
“Jerry”
For time:
Run 1 mile
2km row
Run 1 mile

WoD - Friday 1st November, 2024

Pinch, punch, first of the month mother f********ckers!!!

The silly season is approaching!

CrossFit Cardiff WoD
“Helena”
3 Rounds for time of:
400m run
12 Bar muscle ups
21 Dumbbell snatch (50/35lb)

WoD - Thursday 31st October, 2024

EGGS! You have been working all year on core to extremity movement for this very moment. Wind that hip up and launch the suckers as hard as you can… is there much else more satisfying?!

Wish we had programmed lunges instead? YUP!

CrossFit Cardiff WoD
25 - 20 - 15 - 10
Calorie assault bike
Box jump over (24/20”)
Calorie row
Wall ball (20/14lb)

Specialty
Barbell cycling
A:5:00 to build to a heavy touch and go power clean and jerk

B: 5 Sets
6 Touch and go clean and jerks @70% OR 60/42.5kg
Rest 60s

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30

D: 2 - 3 Sets
8/8 goblet Bulgarian split squats

WoD - Wednesday 30th October, 2024

Is it tonight? Halloween, or tomorrow? Whichever one, get your eggs ready!

Janet, we are having a week off the lunges see!

CrossFit Cardiff WoD
Every minute on the minute for 30 minutes:
1 Snatch
Increase load every 5 minutes