Workout of the day
Viewing entries tagged
AMRAP
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)
Okay so I am sorry about this, kind of, but this is going to hurt like hell. Just so you are aware. It will be zero fun at the time but you will be able to hold your head high once over, safe in the knowledge that you survived something lots and lots of people wouldn’t!
Good luck and “I” promise I won’t program it for another 6 months at least. Eyebrows.
CrossFit Cardiff Partner WoD
Complete as many rounds and reps possible within 20 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
40/30kg
These are you go, I go rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Towel pull ups
3 Ball ups
30s GHD hollow hold
Over the hump and down the hill towards a less painful (although I doubt it) weekend of fitness and rugby. Fingers crossed!
You have a long and slow workout tomorrow. Get some shut eye, you're going to need it!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 30 minutes of:
100/80 Calorie assault bike
50 Wall balls (20/14lb)
1000m Run
50 Kettlebell swings (24/16kg)
Specialty
Work up to a heavy Bella Complex
Bella Complex:
1 Clean
1 Shoulder to overhead
1Front Squat
1 Shoulder to overhead
Welcome to a new week and apparently the surface of the sun! Now, that is not a complaint and neither should you lot complain about the heat because… before you know it it will be freezing cold again!
Tomorrow we have a cheeky little workout stolen from CrossFit.com, the mothership. Row hard, pick that barbell up and push press (not jerk) until your little shoulders blow up… put the barbell down and repeat until the timer beeps. Record the number of accumulated push press.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
500m Row
Max reps push press (50/35kg)
We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)
Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups
4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold
Well I did try and tell ya hey! A five minute workout that genuinely makes you feel sick for 10 times that long… it’s the power of CrossFit.
A longer workout for you to pace tomorrow.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
75 Double unders
25 Wall balls (20/14lbs)
15 Toes to bar
Specialty
Squat snatch
3 - 3 - 3 - 3
Overhead squat
5 - 5 - 5 - 5
Happy Friday legends! You are reading this and so have therefore survived Mikey B’s attack! You may well be little balls of DOMs, but you have given him a stiff middle finger…he will not destroy you!
Enjoy your weekends team!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
12/10 Calorie row
10 Hang power snatch (50/30kg)
8 Bar facing burpee’s
Head out and have a banger you studs!
It’s FRIDAY and not just any Friday…
today is the birthday of someone very special to me and the gym! My adopted sister (if in Wales you could adopt an adult - it would have happened)…
Whoop and holler, especially when she is on the assault bike (don’t look at how many calories she needs to do), and bombard her social media/phone with love and affection…
Penblwydd Hapus Cathy!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
6 Pull ups
8 Toes to bar
16 Box over jumps (24/20”)
Please get those rounds and reps up to the whiteboard before you depart for a kick arsed weekend…
Pinch, punch…
Now then, just because it’s September, it does NOT mean that you should put your Christmas trees up or your heating on! Control yourselves!
The brutality continues!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
10 Pull-ups
15 Russian kettlebell swings (32/24kg)
Is there any need to stop? Not really…it’s just going to hurt!
End of the week thrashings! Funnily enough, the two morning classes this morning (for bench pressing) were jam packed! WEIRD!!!
Get ready to end the week with a pure and utter stinker! This will be “fun!”
CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds as reps as possible of:
50 Double unders
15 Toes to bar
15 Front squats (40/30kg)
Get those final weekly scores up to the whiteboard before you leave for a weekend of fun filled, alcohol free frolics…
Respects paid and everyone has learnt that running a 400m with a plate sucks massively! How easy is it to add difficulty to something, here…just carry this.
Tomorrow the time may decrease but that really just means that the pace increases! The rep ranges are intentionally low, loading light, meaning that you can all move with speed!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
8 Toes to bar
10 Box jumps (24/20”)
12 Push press (45/35kg)
Please get those rounds and reps up on the whiteboard…
Hands sore from starting a couple of pull ups again? Don’t you worry, we’ve got you covered, loads of parcel tape behind reception!
The hands were likely the last of your worries, when you saw those ass bikes being rolled out. And what’s better after a cheeky calorie sprint…AIR SQUATS…bye by quads! Don’t worry, tomorrow’s workout will be easy!
CrossFit Cardiff WoD
Within 25mins, complete as many rounds and reps of:
Run 800m
40 Dumbbell front rack walking lunge (50/35lbs)
20 Hand release press ups
Times, get the suckers up on the board please…
Isn’t it pissing down with rain in Cardiff? WTF Wales, it’s June, sort your shit out!
Just a little bit of housekeeping the gym will be closed next week for a CrossFit Training L1 Seminar. More wonderful folk are going through the L1 experience, so vital for the development of CrossFit. Below is the greatest piece written on the weekend, by the creator himself. It is well worth a read, and exactly why I devote a large part of my life attempting to teach it as well as he did…
“As the principal architect of the CrossFit L1 Training Certificate I’m sure I have a bias when asked to weigh in on its merits. That bias includes launching this course with the stated aims of producing the most effective and important physical training program on earth and likely asserts itself again when I tell you that we’ve knocked it out of the park with those aims.”
“The curriculum is the essence of what is needed to safely and effectively maximize the potential adaptation of the certificate holder’s prospective clients. The goal from the beginning was to translate the physiological model that is CF theory into a weekend long introduction to that material.”
“The L1 kernel is the most important thing a human being could learn in one weekend. It’s also the only place you can go to learn the truth about salient lifestyle choices that optimize quality of life.”
“This sixteen hour exposure to our world of constantly varied, high intensity, functional movement, fueled by meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar has transformed the health of participants around the world. Application of the L1 kernel has flensed nearly a hundred million pounds of fat and added a similar amount of denser bone and muscle to CrossFit training clients globally. An unprecedented 115,000 people have taken a course that will allow them to avoid obesity, diabetes, coronary artery disease, autoimmune disorder, osteoporosis, end stage kidney disease, hypertension, dyslipidemia, and early check-in at the convalescent hospital while teaching them how to motivate, demonstrate, and achieve the same in others.”
“The L1 kernel produced a cohort of teenage girls at the Games this year completing workouts that no man on earth could have completed in the same time 12 years ago. The L1 kernel is the technology manifest in that advancement in human capacity. We are in sole possession of a technology of human performance. The L1 kernel is that technology. This certificate course has fueled the global explosion of 13,000 CF gyms and motivated 273,000 CF’ers to throw their hats into the ring in this years Games. In the darkening storm that has 100,000,000 Americans slated for type 2 diabetes, CF and it’s adherents, because of the L1 kernel and certificate offering, constitute the only bright spot on the horizon.”
“Our competitors offering provides no trainer training, just a test. It’s not even a test of training knowledge and human movement/performance, but a test of anatomy and physiology. The NSCA and ACSM tests are measure of one’s willingness to accept their sponsors view of healthy living. It’s an unconscionable deficiency that motivated our seminar’s creation. (The first L1 conducted was done so at the insistence of training agents from the US DOJ. That relationship continues to this day. The US Military is our biggest customer by far.) Our competitors are financially committed to their high-carb, low fat, machine based fare by a combination of woefully lacking science acumen coupled with complete dependence on Coca-Cola and Pepsi for money. Our competitors, the NSCA and the ACSM, and their big soda backers have created the exact mess that CF Inc., 13,000 CF Affiliates, and 115,000 CF trainers are successfully reversing. 100,000,000 Americans will get diabetes because of the ACSM’s lording over exercise science since 1954. Their commitment to hiding their sponsors’ devastating impact on the nation’s health is job number one at the ACSM. The ACSM/Gatorade essential role in the rash of exercise associated hyponatremia deaths is appalling and needs congressional investigation. All that’s wrong at the ACSM is probably worse at the NSCA. When you think NSCA – think Pepsi. When you think ACSM – think Coca-Cola. It’ll help you understand their utter betrayal of charter and how it is that these collaborations have proven to be so deadly and will continue to remain deadly. There’s no greater threat to American’s health than the ACSM’s backing Coca-Cola’s massive intrusion into the training space.”
“Licensure is a hail mary effort to achieve exactly what can no longer be achieved in the marketplace – keep the truth about diet and exercise hidden. The L1 kernel and certificate course are that truth.”
We will fight the good fight, via yet another quote from Coach…”do the right things, for the right people, for the right reasons.”
For those of you who are buddy for some weekend activity however, we have two amazing things for you:
Saturday: TIME TBC - whenever it finishes: Touch Rugby (meet at Roath Park Wreck)
Sunday: 6:00 - 7:00pm: Yoga
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 14 min of:
20 Wall Balls (20/14lbs)
10 Power Clean (50/35kg)
5 Bar Hop Burpees
Please post your first scores of the week to the whiteboard before heading out to enjoy the rain…
Right back at you after a cheeky bank holiday with a gnarly little mid distance sprint. Elegant and beautifully brutal, this will punch you right in the respective reproductive organs!
Good luck!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 9 minutes of:
3 Ring Muscle ups
6 Strict Handstand Push Ups
9 Calorie Assault Bike
Scores to the whiteboard please…
#shespunching
Now when I programmed this week, I may or may not have been on a 22 hour travel day, following 3 hours of sleep post L1 seminar…basically firmly fucked up!
Whilst scheduling Monday’s five rounder I genuinely believed that folk could go sub 9, as I nearly had twice in my back garden during the early weeks of OppoFit (the 5 week lock in during proper puppy stage.
However, whilst performing said workout on Monday night, it suddenly dawned on me that I had massively messed up and made you guys do a further two rounds.
If it is any consolation, training alongside you wonderful folk makes everyone better…seeing as the clock clearly read sub 9 mins on completion of round 3. The last two rounds though, took nearly as long!
Tonight’s workout sucked even more!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
12 Sumo Deadlift High Pull (50/35kg)
8 Handstand Push Ups
These are you go, I go rounds
2 minute reset time before:
Part B: It is a secret, you will find out during your two minutes rest.
Do you see those little pieces of plastic and rubber? They are called doggie chew toys. I’m gonna let you in on a little secret about those toys. They’re not gonna play with themselves! Okay? Without you, they’re just worthless hunk of plastic. Like a loaded gun without a trained Marine to pull the trigger. And in the case of the doggie chew toy, it’s up to you, my highly skilled beauty, my puppy punisher. My girl who will not take no for an answer! My fucking warrior who’ll never put down the toy, until Oppo either holds up his paws or goes to fucking sleep!
Let me tell you something. There is no nobility in shitting in your own crate. I’ve shat the bed, and I have slept through the night. And I choose sleep every fucking time. Cause, At least as a well rested man, when I have to face my problems, I show up in a clean pair of trousers, smelling like a million bucks and am not covered in shit!
Now, if anyone here thinks I’m superficial or materialistic. Go and shit the bed and start your day stinking, everyone crossing the road to avoid you, because that’s what’s you’ll get!
But, before you depart this room full of freshly smelling winners, I want you to take a good look at the person next to you, go on. Because sometime in the not-so-distant future, you’ll be pullin’ up to a red light in your stinky, soiled pants - having had no fucking sleep, and that person is gonna pull up right alongside you in a brand new Porsche, with their beautiful wife by his side, whose got big voluptuous tits. And who doesn’t smell like arse! Who will you be sat next to? Some disgusting puppy, gravy bone on the go and smug smile on his shit covered face, crammed in next to you with a carload full of wet wipes from the fucking Pound shop! That’s who you’re gonna be sitting next to.
So, you listen to me and you listen well. Are you sick of sleepless nights, wiping up shit at 3am? Good. Pick up the doggie toy and start playing. Are your neighbours ready to evict you? Good. Pick up the doggie toy and start playing. Does your girlfriend think you’re a fucking loser? Good. Pick up the doggie toy and start playing! I want you to deal with your problems, by getting some sleep! All you have to do today … is pick up the doggie toy and play the games that I have taught you. And you will sleep! More than the sleepiest, most rested couch potato in the whole of the United fucking Kingdom. I want you to go out there, and I want you to RAM that doggie in Oppo’s face, till he fucking sleeps! That’s what I want you to do.
You be ferocious! You be relentless! You be a doggie chew toy fucking terrorist! Now, tire that Motherfucker out! AHHHHHHHHHHHHH!!!!
CrossFit Cardiff WoD
Complete as many rounds and reps within 9 minutes of:
3 Squat Snatch (60/40kg)
9 Wall Balls (20/14lbs)
Stolen but scaled, from Chris Spealler. Thank you and you thank him, as you are writing your scores to the whiteboard…
WARNING: PUPPY SPAM BELOW
The new gym dog is coming! He nearly has his eyes open and therefore it won’t be long before he’s woofing at you to “open your hips Jimi…” or “kip the f**king dip!
Please, don’t be confused with the floppy ears, the apparent drunk gait or the his ginormous puppy dog eyes…he will be a trained killer! Once the word is out, no longer will rampant couples consider using the only, brilliantly illuminated car park on the estate to perform their sordid deeds; in fear of becoming the recipients of a significant licking!
Ladies, scroll down, but at your own peril as “Oppo” is a fearless, ruthless heartbreaker! He will pummel your love pumps until they ache with desire.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 11 minutes of
10 Hang Squat Snatch (40/30kg)
10 GHD Sit Ups
Please write your total rounds and partial ab crunching reps to the whiteboard…
Hey campers, I hope the weekend was kind to you. Full of fun, fitness and frolicking, beer and gin, but no dealings with the Police! ;-)
This week we welcome yet another bunch of legends, fresh from their foundations course, bright eyed and bushy tailed, ready to jump on in to the big and scary world of classes! Luckily, you old sweats, those who have a few scuffs on your nanos, will be ready and waiting to help them look a little less nervous.
Get chalky, get sweaty and ready to dish out some hugs.
Welcome to the party team, you are going to love it.
CrossFit Cardiff Partner WoD
Complete as many rounds as possible in 20mins of:
Run 100m
20 Kettlebell Swings (32/24kg)
Run 100m
20 Burpess
This is to be completed with a partner. Each run is to be alternated between athletes, all other work can be split however.
Please write completed rounds to the whiteboard…
