Workout of the day
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Benchmark girl
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
Welcome to a new week! We start with a workout that absolutely savaged a very fit man called Danny Watson! A very good friend who, I named my second dog after, and old school coach of the gym. This original benchmark girl created the requirement for a few hours of relaxation!
You all will be fine i’m sure!
CrossFit Cardiff WoD
”Christine”
3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box jumps (24/20”)
We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!
CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups
These are you go, I go rounds
Mid-week and I am sorry we have a hurdle to jump. Not to worry though… you didn’t need that skin on your hands anyway no? Blame Mikey B!
CrossFit Cardiff WoD
‘Eva’
5 Rounds for time:
Run 800m
30 Kettlebell swings (32/24kg)
30 Pull ups
Janet’s face when reading the blog… yes it’s real!
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)
Is there a better way to get over a sun kissed weekend full of beer and wine, bad food and worse sleep then a benchmark girl? Exactly, especially when it’s Karen!
The challenge… do the workout in as few sets as possible! It’s going to hurt, but that’s the beauty. Learn to become comfortable when uncomfortable.
CrossFit Cardiff WoD
”Karen”
For time:
150 Wall balls (20/14lbs)
Gooooooooooood LUCK
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!
This time last year I was refreshing my messages constantly, awaiting the news that our handsome little bugger (soon to be named) Oppo had been born. Happy and healthy and beginning the eager wait to make the move to Wales.
Funny how that not even one year on the little rat badgers me constantly to play or for a scratch, sprawls himself across the sofa until darting to Hannah’s rescue as clearly blowing your nose is a sign of near death! He behaves himself almost impeccably until someone else is around where he switches into a chewing, barking, ball chasing, air humping dog!
Stuck to me like a 30kg piece of velcro, he makes it super easy to get work done…maybe the breeder has a 12 month return policy?!
CrossFit Cardiff WoD
Within 30 minutes perform both parts A & B:
A: ‘Isabel’
30 Snatch (60/40kg)
Then, in the remaining time...
B: 1RM Squat Snatch
Please post times and loads to the whiteboard…
