Workout of the day
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Benchmark
Mid-week and a newer benchmark girl, a seriously stinking one! Definitely do not “poo poo” a lighter barbell, especially when it involves 400 reps.
CrossFit Cardiff WoD
“Andi”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
Well she’s a complete bitch and one who you could definitely live without. But, she is also a classic CrossFit benchmark and a workout that sorts you right out, and for a long while afterwards!
GOOD LUCK!
CrossFit Cardiff WoD
“Diane”
21 - 15 - 9
Deadlifts (100/70kg)
Handstand push ups
Specialty
For 4 rounds, every 90 seconds:
Power clean + clean + hang clean + jerk
For 6 rounds, every 90 seconds:
Clean and Jerk
4 Sets:
2 Back squats
5/5 High jumping lunge on box
Mid-week and a very cheeky little kicking for you. All of you will love it… ish!
You’ll definitely love it more than the rest of the week! 😬😬
CrossFit Cardiff WoD
Within 10 minutes:
Establish a 1 rep max power clean and push jerk
Rest 5 minutes
For time:
Heavy Grace
30 Clean and jerks
Loading 80% of today’s 1RM
Tomorrow’s workout is nothing short of iconic and when a video of it went viral a long time ago either got a shit ton of folk to get into CrossFit and I predict scared away probably twice as many! The three savages knocking out ring muscle ups like they are nothing, years and years ago!
Check it out and try to match their times…
The original nasty girls were just that!
CrossFit Cardiff WoD
3 Rounds for time:
50 Air squats
7 Muscle ups
10 Hang power cleans (60/40kg)
Specialty
Spend 15:00 achieving a max distance handstand walk
3 Rounds
50ft OH kettlebell carry
20 Alternating dumbbell bench press
10 Strict pull ups
4 minutes and 37 seconds, with a change of an ASSAULT BIKE half way through a round AND breaking a set of 9 thrusters up into two sets!
I do fucking love you Tom, I really do but… what the hell were you doing?
Anyway, back to the obvious…
CrossFit Cardiff WoD
Gwen
15 - 12 - 9
Clean and jerks
These are touch and go reps, for maximum load (same load to be used throughout)
No re-grip, no pause, no dumping (expect for the last rep).
Rest as needed between sets.
Welcome to a new week you legends! One where Nicole seems to have a vendetta against you all. What did you do to her?
Tomorrow being a great example, starting off with a new age and absolutely savage benchmark. Good luck!😳
Penblwydd Hapus to my namesake. Rory Dafydd Watson, 4 years young today!
CrossFit Cardiff WoD
“ANDI”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
Huge congrats to Nicole (AKA Rolo) and James for kicking arse at the South West Regional event in Bristol. Clearly their success was entirely down to athletic prowess and not anything to do with shoddy judging! 😉
The cheeky fiver Nicole gave her judge prevented her from having to do handstand walks!
Tomorrow we go back in time with a proper old school chipper. All of you, as you are reading this put your right index finger on to your left elbow.
Everyone feels like a hero until you get to the last 4 movements!
CrossFit Cardiff WoD
“Filthy Fifty”
50 Box jumps (24/20)
50 Jumping pull ups
50 Kettlebell swings (16/12kg)
50 Walking lunges
50 Knees to elbow
50 Push press (20/15kg)
50 Back extensions
50 Wall balls (20/14lbs)
50 Burpees
50 Double unders
Man, the last day of July, meaning that before you know it we will be on the ‘bers! SHIT!
Before that though, you have some serious DOMs to rack up with a pretty funky benchmark girl!
Watch this machine Kari Pearce destroy everyone in this workout at the games. She achieved over 23 rounds!
Absolutely mental!
CrossFit Cardiff WoD
‘Mary’
Complete as many rounds and reps as possible within 20 mins of:
5 Handstand push ups
10 Pistol squats
15 Pull ups
Welcome to a new week, starting with a huge “chuck up” (congratulations) to the legends who represented so well! And don’t worry, I won’t be programming burpees everyday!
The first workout for the week never fails to scare the shit out of me, and for good reason… it really, REALLY hurts! Mark my words, about 30 seconds after you finish your last pull up, your forearms will feel like they are on fire!
CrossFit Cardiff WoD
‘Helen’
3 Rounds for time:
400m Run
21 Kettlebell swings (24/16kg)
12 Pull ups
Now then, a huge example of how folk have gotten a hell of a lot fitter over the years. Amanda was first performed at the games in 2010, with most athletes looking like they were going to die trying. Nowadays the workout can be done unbroken and sub 3 minutes if they don’t scale the thing up to be even harder; maybe with more reps or more load. Totally bonkers!
Watch the crazy difference...
The second video is Noah Olsen and is still very messy for what his current day example would look like.
Enjoy!
CrossFit Cardiff WoD
“Amanda”
9 - 7 - 5
Ring muscle ups
Squat Snatch (60/40kg)
Well then, how many of you (come on, hands up) “lost your keys” in the bush out the front of the gym?! Must have been a fair few, especially after a unplanned Bank Holiday! They are always messy!
Tomorrow is an absolute CrossFit classics. One of the original benchmark girls and one which requires no pacing other than one… suicide pace! Be a first round hero, just for all three rounds!
CrossFit Cardiff WoD
‘Helen’
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups
If you go fast enough your body won’t breakdown until around 30 seconds after the final pull up. You might even make it to the shower before it happens but if you’re not sure why you started on your feet and are now on your arse… Helen is why!
Specialty
IT”S A BIG FAT SUPRISE
Huge well done and congratulations to the legends who represented the box like bad asses in the Turf games over the weekend. As well as their huge support crew, you lot are awesome and i’m sure were the “talk of the town!”
Now then. There isn’t much I can do to big this up. It is our ultimate benchmark. It’s fast and painful, will leave you lying flat on your back wondering what the f**k has just happened. And therefore deserved a female name! 😉
Take 7 minutes out of your day to learn some cool history behind it, from the genius who is… G Glassman…
CrossFit Cardiff WoD
”Fran”
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull ups
Ensure that you know your time for this workout. It is arguably the most important one you will do…
The weekend is over and Mikey B is angry about it. He said something about kicking your arses with the programming this week, I mean I said that was a little harsh Mikey, but he wouldn’t listen!
The open is now over, and the timing is perfect… for you all to get yourselves to the specialty classes so that you are able to work on that muscle up technique for next year!
Right then, lets start off with a bang, one hell of a bang…
CrossFit Cardiff WoD
”Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (40/30kg)
Be sure to record your times for this benchmark workout as it will come up again…
Now that the 22/02/22 hype is out of the way we can crack on with life, gladly nothing bonkers happened!
Now then, back to the week and another chance to PB… you lucky buggers! With the open around the corner I am starting to sweat thinking I will program 150 wall balls the day before you have to all do 150 wall balls.
Tomorrow though, go hard!!
CrossFit Cardiff WoD
“Diane”
For time
21 - 15 - 9
Deadlift (100/70kg)
Handstand push ups
Get those PBs up to the board in red pen!
Well that was one hell of a productive day! The only issue was timing. Yet again washing the car in the dark, which has two problems:
1. The power washer really pisses the neighbours off (although it is dark at 5pm so not exactly late)!
2. I have no idea if the fucker is actually clean?!
CrossFit Cardiff WoD
”Jackie”
For time:
1 Km Row
50 Thrusters (20/15kg)
30 Pull ups
Get your times up on the board…in RED pen if it’s a PB.
Pinch, punch… mutha f**kers!!
I hope you legends had a cracking time on Saturday and are still thoroughly hung over from the aftermath! If not… why not?!
In order to rid yourselves of the two days of pain, why not come in and get a benchmark girl cracked. I HATE Grace, it’s vile, hurt like a mofo. Watch Dan Bailey, the machine doing Grace in just over a minute, it’s mental…
All you have to do now is guess the benchmark… it’s not Fran!
CrossFit Cardiff WoD
”Grace”
For time:
30 Clean and jerk (60/40kg)
Get after this as hard as you can and ensure that you record your scores…
A cheeky at home hero workout, once which doesn’t really need any movement modification and will happily punch you in the reproductive organs is always welcomed.
Tomorrow, we go through one of the first ever workouts programmed during lockdown. A benchmark girl, “Annie”.
Get a rolled up towel, hoody, pillow or a small to medium sized dog and chuck it underneath your lower back. Anchor or un-anchor your feet…get after it. Just watch our for skimming your light bulbs if you are inside or wrecking your rope if you’re not.
CrossFit Cardiff WoD
”Annie”
For time:
50 - 40 - 30 - 20 - 10 rep of
Double Unders*
Sit ups
Check out your last scores and personal bests and get out there and beat them! Tag pictures to IG or FB…
And so, after easing you in nice and gently with a hero workout, the heat is about to be turned up. Tomorrow we will attack a three part workout, each for time and potentially vile. Ample rest between efforts should ensure that there is entirely no reason for you not to go completely bonkers!
Good luck!
CrossFit Cardiff WoD
Complete each section for time:
A: “Grace”
30 Clean & Jerk (60/40kg)
Rest 5mins
B: 75 Pull ups
Rest 5mins
C: Run 1 mile
Please get your individual times for each part up on the whiteboard…
You guys should all know by now that the gym is closed this weekend for a CrossFit L1.
But, something cool for you all, yoga at The Yoga Hub. 10:30am and free of charge to you, Liv will be kicking your butts in the super cool venue. Have a gander at the website, linked below and give them a follow on social media…
The Yoga Hub
Friday the 13th, lucky for some but for others it means setting some kick arse times on another disgusting test of fitness, one that in time to come will fall like a has been case of Coronavirus…all before the £160 worth of alcohol gel has been used up!
The last of the week, get in and get it done…hard…
CrossFit Cardiff WoD
Day Five
For time:
7 - 6 - 5 - 4 - 3 - 2 - 1
25 - 20 - 15 - 10 - 5
70 - 60 - 50 - 40 - 30 - 20 - 10
Ring muscle ups
Alternating pistols
Double unders
Who can go unbroken on everything? Hang on for dear life to this high skill mofo and get those suckers up to the board…
Metcon
5 rounds for time:
2 Lengths dumbbell walking lunges (2x50/35lb)
20 Alternating hang clean and jerk
Good on you lot! Running a 5km is brutal but doing it within a class setting is what makes it so. So many of you smashed previous times or set brand new through trying to chase those in front of you down…it was genuinely a challenge to cycle fast enough to keep up with you!
Something possibly a bit more familiar and down at the sub 5min mark…a CrossFit classic!
CrossFit Cardiff WoD
Day Four
“Diane”
For time:
21 - 15 - 9
Deadlifts (225/155lbs)
Handstand push ups
You know what to do, and in what colour! See below for a spot of history…
If you haven’t guessed, this is bonkers and set the 2012 Regionals off to one hell of a bang!
Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
50 Double unders
10 Sandbag over shoulder (50/35kg)
15 Toes to bar
Rounds and reps up please…
