Workout of the day
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Abs like slabs
We’ve basically split the body into bits so far this week:
Monday - Back, bi’s, pec’s and tri’s
Tuesday - Legs
Wednesday - Abs…
Just like the old school days!
CrossFit Cardiff WoD
5 rounds for time of:
30 Sit-ups
1 Minute plank hold
Wash your knickers on your abs and get times posted…
Well I have had a wonderful weekend, one of the highlights had to have been being the adjudicator for a zoom bridesmaid event, replacing a dress fitting session.
Now you might be reading this thinking that isolation has gotten to me, but just wait. My role was firstly limited, but required that I force feed Hannah some undesirable ingredients, insert smelly smells pretty much up her nose and finally rub all sorts of objects against her face…all while drinking Brewdog.
What else could you want from your Saturday?
CrossFit Cardiff HomeFit WoD
Complete reps for time:
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Ab mat sit ups
Devils press
Loading
RX: 2 50lbs Dumbbells
Options: 1 DB/KB Any load
1 Rucksack
Warm up
3 Rounds not for time:
30s of high knees
5 Burpees
30s High knees
10 Air squats
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
Well this is going to be a funny Easter bank holiday hey, one you will remember for a long time! One where there were restrictions on the amount of Easter Eggs that you could buy, and tons on the shelves, and no restrictions on actual eggs…couldn’t find them anywhere!
Let’s hope it is the last! Training at home is fun though, when the camera records that is!
CrossFit Cardiff HomeFit WoD
Within 9mins complete as many rounds and reps of:
15 seconds L-sit hold (Scale to one leg extended, a tuck or a hollow hold in order to maintain 15s unbroken)
30 Walking lunges (in place is also fine)
15 Glute bridges
30 Walking lunges
Warm up
Within 5 minutes, move through a slow AMRAP of:
60 High knees (30 each leg)
30 Walking lunges
15 Hollow rocks
Told you she was good! Nutrition doesn’t, isn’t complicated! Eat real food, it’s as “simple” as that! Doesn’t mean it’s easy to do, but it is that simple.
The best advice to start is to scale it, implement manageable changes, one at a time until a habit is built. Maybe on Monday you eat one meal where none of your ingredients come from a packet with a food label. Progress to your breakfast for Monday, Wednesday and Friday utilising the same approach. Step by step you build a new lifestyle, focused around health and well being. And in doing so, you will progress in all physical endeavours. Not just CrossFit.
What is stopping you? Most people have no idea how good their bodies are designed to feel. It is genuinely the very best way to move the needle!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible, within 15 minutes of:
5 Devil Press (50/35lbs)
10 Calorie row
5 Sandbag squats (50/35kg)*
Rest some and then:
Tabata
L-Sit Hold
Rest 1 minute
Handstand Hold/Taps
Rest 1 minute
Ab mat sit-ups
*these are anyhow squats. Get the sandbag up, somewhere off the floor and squat the heavy bastard.
Scores up please!
Metcon
Complete as many rounds and reps as possible, within 15 minutes of:
100m Dumbbell farmers carry
10 Dumbbell hang clean
10 Dumbbell push press
Recommended dumbbell load (50/35lbs)
Rounds and reps up to the whiteboard please you lovely lot!
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…
Who’s got that Friday feeling? You know, the super special one where you have to go to A&E and sit in the waiting room without the ability to pick your nose due to the eye watering pain in your arms. There because in the past three days you bicep curled your power cleans, basically climbed a rope without any legs and finally early armed pulled the living crap out of a bunch of Sumo Deadlift High Pull?!
Well don’t fret, you don’t have rhabdo, but you likely do have a sweet pair of pipes to impress the ladies (and lads) on the dance floor tonight! Now just make sure you don’t dance like Davs and you’ll be just fine!
Now then, stand by for ALL the rets of the gymnastics…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20 Alternating Pistols
10m Handstand Walk
10 GHD Sit Ups
Now that you also have abs that you can wash your knickers on, and an arse that will give folk on St Mary’s street whiplash just write Thank you on the whiteboard…
Monday is here, I hope you guys had epic weekends filled with glute punishing lunges and step ups, and shoulder sculpting overhead lunges and handstand push ups, coupled with creating hilarious characters in an amazing arts and crafts session. Definitely not drinking and debauchery…man we CrossFitters are cool hey?! ;-)
Now then, please, if you haven’t done 19.3 yet, you must respect that the world still goes around, and our classes still continue. If you happen to find yourself with the top 100 in the world, I will honour repeats, otherwise…you are a complete muppet and should really just focus on the program and going as hard as hell. Suicide, vomit inducing pace for the win.
Please remember to get your scores in by 22:00 (10pm) on Monday night for validation.
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Reps of:
Double Unders
Pistols
Toes To Bar
You know what Sexy Stu says…Summer is always coming…can anyone go unbroken on the TTB? Write your smoking pistol times to the whiteboard please
The time is close, not only will I be counting the votes for the Members Member, but…I will be headed up to meet the little legend and you all will soon to be smashed with Puppy spam, much like below, get used to it.
Anyway, get your shirts and skirts in the wash, we are 3 sleeps away!
Before then however, we need to get you all shoulders like boulders and abs like slabs…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 5 minutes of:
10 GHD Sit Ups
5 Shoulder To Overhead (85/60kg)
Rest 5 mins
Complete as many rounds and reps as possible, within 5 minutes of:
10 Toes To Bar
5 Shoulder To Overhead (85/60kg)
Please write two separate round scores to the whiteboard before admiring your bits in the mirror..
