Workout of the day
Viewing entries tagged
Abs
Happy Friday! I don’t think anything big is coming your way this weekend, other than raging DOMs that are going to make having a curry a bad idea!
Have a cracking weekend! 😁
TAPE YOUR FINGERS!!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit ups
Kettlebell swings (32/24kg)
Happy Friday you lovely lot. Following a decent level thrashing, get out there and enjoy the weekend of chaos!
Unfortunately, your torsos will be flapping about in the wind after a billion GHD sit ups! 😁
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit-ups
5 - 4 - 3 - 2 - 1
Squat clean (100/80kg)
Mid-week for some, F**K knows what it is for Janet! The lady of leisure.
If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
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
WHAT A WEEKEND! There’s been some fitness, lots of coffee, sun and way too much beer! Fast motorbikes, dogs on beaches and unfortunately, pressure washers but… it can’t all be good!
Roll on next weekend for more of the same please!
Now you might just be over last weeks abDOMS just enough to not shit yourself during this workout… or maybe not!
CrossFit Cardiff WoD
25 - 20 - 15 - 10 - 5
GHD sit ups
5 - 4 - 3 - 2 - 1
Rope climbs
200m run after each round
And so, just like that, nearly a week of outdoor training is over. And, to me, it has been a roaring success.
So much so, that it has come time to ask you lot to please return your equipment. We want to begin to add more to the programming, and now that we have a good idea of how much capability we have with the classes we would love to implement some further movements/workouts.
Please return all equipment at your earliest convenience, by following the instructions below:
Pile all equipment in the middle of the gym - lots of you have been back and know where this is
Write your name and what you have returned on the big whiteboard
We will check it all off and hopefully by next week not have to make you run and do burpees
Keep your eyes peeled on the blog and our social media platforms for additional classes.
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 of
Jumping lunges
Abmat sit ups
Warm up
3 Rounds not for time of:
20 Walking lunges
40s Plank hold
20 Single unders
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
Now that your shoulders and pecs are ready for the summer (it’s coming), we need to get your abs and butt sorted…eeeeasy! All you have to do is squat clean some heavy barbells and wait for the ab swelling to go down, a few days after a gnarly GHD sit up workout.
And, luckily for you lovely lot…we’ve got your backs, just ignore the running…
CrossFit Cardiff WoD
For time:
Run 800m
20 Squat cleans (40/30kg)
20 GHD Sit ups
Run 600m
15 Squat cleans (60/40kg)
15 GHD Sit ups
Run 400m
10 Squat cleans (80/55kg)
10 GHD Sit ups
Run 200m
5 Squat clean (100/75kg)
5 GHD Sit ups
Get those score up on the whiteboard please team…
Met Con
For 2 total rounds, complete as many rounds and reps as possible, within 5 minutes of:
25 Double unders
10 Burpees
Rest 5 between rounds
Apologies that this was missing yesterday, my bad, I was in a hurry and forgot. Anyway, please post your scores to the whiteboard…
Lock your doors, cover yourself in cotton wool and what the hell…play the Euromillions because it’s Christmas and £74 million would be kinda cool but also…it’s Friday 13th and its got to be lucky for some hey!
What is certain is that surviving the workout today, and this week will make you a seriously lucky lot!
CrossFit Cardiff WoD
Partner WoD, within 12mins complete as many rounds and reps as possible of:
20 Burpees over the rower
40 Calorie Row
60 GHD Sit Ups
Split reps as needed but promise me that when you get your chance to go…sprint! You know what to do!
Tickets, Xmas party…you know what to do!
Officially now December, we are a short few weeks from to greatest party on the planet. Few folk have ever experienced such a thing, maybe after last year you are thinking that you’d rather not. I understand, it’s a lot of stimulus for a single person to handle.
If you are new to it, get excited. You may never be the same again.
Just a note. I have written a lot today, and so if none of the above makes sense then sorry, not sorry!
On tomorrow, a 20RM is with a minimal rest period at the top of the rep, and it really, really hurts…
CrossFit Cardiff WoD
A. Establish a 20 rep max back squat
B. Core stability accessory
3 sets:
1. 1 min superman hold
2. 1 min hollow hold (everyones favourite - back by popular demand)
3. 30s side plank on each side
So then, how are your abs? Swelling gone down yet? Don’t worry, it will and when it does you will all be washing your knickers on your rock hard slabs! Saving the environment and riding yourself of embarrassing skid marks!
Thats what you call a win win!
Seeing as I have officially crossed over to the dark side, I am going to wrap this up. Have kick arsed weekends!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlifts (100/70kg)
Bar facing burpees
Vile yes! Don’t worry, it’s done. Times please!
Guess what, a Tabata snatch hurts like living hell! Anyone else secure their fate during the first round? Ouch!
I’ve got nothing else for you, life currently hurts way too much! Luckily it’s hump day tomorrow, get over that and you are on your way to goodness.
Please remember that the box is closed this weekend for the L1. And so, utterly destroy yourselves on 20.1 this Friday night, and earn a couple of days off.
Guesses to 20.1 on a post card please!
CrossFit Cardiff WoD
For time:
75 Double Unders
21 - 15 - 9
Hang power clean (60/40kg)
Toes To Bar
75 Double Unders
Genuinely, if you can still hold a pen, please write your times to the whiteboard…
Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.
Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!
CrossFit Cardiff WoD
5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups
Scores up before you head out onto the town to flex your way through another Friday night…
One more to go team, 19.5. With a fun filled morning planned, get your thinking caps on and arrive with some delicious treats ready to fill your faces with following said shiftiest! It’s bound to be an absolute stinker hey!
Now that we are nearly there, please, PLEASE remember to get your scores in for validation by 10pm tonight! You only have one more chance after this to proof that you are indeed techno wizard legends!
Back to the grind, and we are focused on getting the butts and abs strong as hell…ready for the beach!!
CrossFit Cardiff WoD
Overhead Walking Lunge
8 - 8 - 8 - 8
Keep load heavy but not so heavy it dictates technique. Chuck them up on the whiteboard once done…
