Workout of the day
Viewing entries tagged
Back squat
Nearly at the weekend, but before you go into it thinking you are going to have complete control and function of all of your limbs…
Sorry…
CrossFit Cardiff WoD
Back squat
5 - 10 - 5 - 15 - 5 - 20
Increase weight for the set of 5s each time, keep the same load for the rest
Specialty
For quality:
“Grace”
30 Clean and jerks
3 Sets
3 Back squats
3 Seated box jumps
Mid week blasting, get ready for it please! Get your legs prepped to lift some serious tin while wearing your big boy/girl pants!
Load those bars up HEAVY and keep it so… lift!
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3
Straight, heavy sets
PLEASE REMEMBER THAT THE BOX IS CLOSED FOR A CROSSFIT L1 THIS WEEKEND!
Can someone please tell Tramaine, The Buff boys and Christie for us all?! I am only after all, one man!
CrossFit Cardiff WoD
Back squats
3 - 3 - 3 - 3 - 3
VERY HEAVY and straight sets
After that still, utterly savage hero workout, let’s bump the load on up and get testing that max end strength again. With an increase of reps, the goal is to better your load from the last tester
CrossFit Cardiff WoD
Back Squats:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
*increase load as reps decrease
Specialty
Strict handstand push-ups
3 Sets
5 strict handstand push-ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
We’re closing in team, the open is upon us, and the only way to get me to stop banging on about it for every post is to…sign the f**k up!! Come on, you know you want to!
Lord Hewett, this is something that your kick ass other (better) half can’t do for you! Get online - you should know how - and register! This year buddy, this year!! Dave…do it with him!
I actually heard you're scared to, both of you. Don’t worry though, its ok, I understand!
The rest of you…sign up! Join Team Reebok CrossFit Cardiff and be a part of the fun times! They begin on Saturday!
CrossFit Cardiff WoD
For time:
50 Air Squats
2 Rope Climbs
40 Back Squats (40/30Kg)
2 Rope Climbs
30 Front Squats (40/30Kg)
2 Rope Climbs
20 Overhead Squats (40/30Kg)
2 Rope Climbs
Do me a massive favour please…don’t be a d**k on the ropes and write your scores to the whiteboard. Okay two favours but one is more beneficial to you!
That was another challenge, not to just hang on for dear life, but to try and run as fast as you can when you drop off. A different kind of workout, nothing like last night, but still hard!
I won't be around tomorrow, Hannah and I are competing at the first competition held by the Royal Marines down at the Commando Training Centre. I'm sure it will be a huge success and a seriously cool day. A lot of work has gone into getting this off the ground; just wait until those ninja's get properly stuck into CrossFit...the Taliban are f**ked!!! ;-)
Take the weight off your hands and get them on your legs! Everyone loves to chuck some weight around, slap each other on the ass and drink some protein shakes...no one loves to hang from a pull up bar. ;-)
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5*
Get an aggressive load, and keep it the same weight across all sets.
Get those loads up on the whiteboard, red ink for PBs please (PBs are only expected if you don't know what your 5RM is and you are new to lifting. Otherwise it's an aggressive percentage from the first set to the last. No sandbagging!)
Bad ass logo supplied by Hannah by the way!
Did it feel amazing? As good as it did in 2014, if you are old and bold enough to have done it back then? I seem to remember wanting to soil myself throughout, and (when I get chance to do it) I can't see there being any change this time around.
Did anyone beat their score?
Tomorrow we combine a few movements into a tough strength test. How heavy can you go?
CrossFit Cardiff WoD
Set a 1RM of Bear Complex*
Power Clean
Front Sqaut
Shoulder To Overhead
Back Squat
Shoulder To Overhead
*Squat clean and thrusters permitted
Please record your bad assed loads to the whiteboard please....
OCTOBER...Jeeeeeeeeeesus!! I did not see that coming! Luckily this winter is going to be slightly different, we have plenty of assault bikes to keep us warm! ;-)
The team had a productive meeting after class on Thursday night, and even though a significant proportion of it was spent giving Ash shit for the amount of food he eats, we did hash out some cool ideas.
The Partner League will be starting in November, information will soon be coming out. Until then, you just need to do one thing for me please...go forth, find a partner and invent a clever team name! That team can comprise of two men, two women or one of each.
This week, you lovely lot will be "Bringing your Oppo's." The rest of you, don't go fully "cultish" on their asses, they may not be ready for it! Leave that for later in the week! ;-)
CrossFit Cardiff WoD
Back Squat
1 - 1 - 1 - 1 - 1
It's TEST time! For 8 weeks we have been working hard with heavy assed weighted lunges, as well as an accessory program focus on developing squat position and strict pulling power/midline strength. Funnily enough, better positions along with a stronger set of butts and hamstrings can't but lead to a heavier squat. The added bonus of a stronger "core" will ensure that the abilities of your new found butt cheeks will be able to find its way to the barbell.
At least, that was the plan anyway...
After a moderate load squat with a cheeky rep range, we are going heavy!
The goal for tomorrow is to progress through the reps by gradually loading the bar with more load for each set.
The mistake would be however, to start super light...in the words of Robbie Lawson..."NO, NO, NO, get after it from the start!"
CrossFit Cardiff WoD
Back Squat
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to the white board...
I'd just like to pass on a huge thank you for coming down and doing that workout. It means a massive amount to me.
CrossFit Cardiff WoD
Back Squat
3 - 3 - 3 - 3 - 3 - 3
Get those glutes fired up and post loads to the whiteboard...
It is extremely difficult to put into words how much of a privilege it was to be a small part of the massively successful feat that Danny Watson undertook this past weekend.
Witnessing that man continue to battle through inconceivable pain, utterly selflessly, for hours was a truly humbling experience.
Danny, what you have achieved is second to none. Hold your head high with pride. Rest up brother. I will never forger your conduct that day.
Fratres In Vitram
CrossFit Cardiff WoD
4 rounds for time:
10 Back Squats (100/70kg)
25 GHD Sit Ups
10 Muscle Ups
Please post times to comments...
There was some big tin being thrown about tonight! Soon to be resulting in asses breaking away from their jeans before you know it!
You can have an ass that will turn heads while walking down the street, or you can have jeans...your choice!
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
10 C2B Pull Ups
20 Box Jumps (20")
30 Back squats (40/30kg)*
please post rounds and reps to comments...
*no racks
Be like this by the end
We are going to start the week with a large bang...it will be the sound of your lungs exploding! But don't worry yourselves one little bit...it will be fun! Ish!
CrossFit Cardiff WoD
A: Within 15mins establish a 1RM Back Squat.
B: For Time:
2,000m Row
While rowing complete death by burpees. Athletes will begin behind the rowers and perform 1 burpee on the 3...2...1...GO before rowing as far as possible in the remaining time. At the top of the each minute, athletes will get off and perform the required number of burpees before either reaching 2km or failing to complete the reps within the minute.
Row as hard as you can for the initial few minutes when the burpee numbers are low.
GOOD LUCK.
We are well on the way to May, and you know what that means...this year is flying by AND, more importantly, SUMMER IS COMING!
What that means is that you need to get your asses ready for the beach! Luckily for you, we've got your back at CrossFit Cardiff...
CrossFit Cardiff WoD
A: 4 sets of 20 Hip Extensions
B: 5 - 10 - 5
Back Squat
Back Rack Walking Lunge
Back Squat
You have 4 sets to find the heaviest load possible for the above complex. The bar stays on the back until the complex is finished.
Please post loads to comments...
PS: Revenge is sweet.
