Workout of the day
Viewing entries tagged
Chipper
A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!
CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike
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
The weekend has arrived, be sure to fill it with fitness, coffee, beer, BBQs, mates, dogs, motorbikes, beaches, the sea, sun, a cwtch or 2, and not stressing out delivering a best mans speech to a French wedding… like I will be!
CrossFit Cardiff WoD
2018 Regionals Event 5
For time:
50 Handstand press ups
50 toes to bar
50 Calorie assault bike
50 Dumbbell box step - overs
50ft. Right-arm dumbbell overhead lunge
50-ft. Left-arm dumbbell overhead lunge
Dumbbells: 2x 50/35lb*
*For the step ups only, you aren’t expected to carry two dumbbells in your right hand and lunge them 50ft across the gym… although that would be funny to watch!
Welcome to a new week, one likely to be filled with piss easy warm ups and chilled classes, at least until Thursday (I’m away for the first half of the week). Meaning that upon my return I will have to make up for it. Like when you rock up to the meet the lads late and have to play catch up!
Don’t worry, it will be fun! 😉
Once, in the 8 months of Commando training, while away on an exercise the instructors got smashed drunk and all slept in missing our usual morning thrashing. All of us were stood to attention outside, in the pissing rain and freezing cold, dressed in shorts and t-shirts for ages before gaining the courage to go back inside to the warmth and revel in our very rare morning off. That will be what Monday to Wednesday feels like! Thursday not so much! 😁
CrossFit Cardiff WoD
30 Deadlifts (100/70kg)
40 Box jump overs (24/20 - step down)
50 Toes to bar
40 Box jump overs
30 Deadlifts (100/70kg)
What a pair of utter legends! If you didn't know them then you have drastically missed out! Two unbelievably selfless humans, 100% the centre of a party, absolutely perfect for each other! Dating apps do work!
We wish them continued happiness together. Ross and Katie.
CrossFit Cardiff Partner WoD
For time:
10 Rope climbs
20 Thrusters (50/35kg)
40 Calorie bike
60 Deadlifts (70/50kg)
80 Pull ups
200 Double unders
Split all reps equally, however desired.
It is chipper time and nearly 22.3 time! Whats the bet that that will be a chipper and with all of the same movements as tomorrow and Friday’s workouts?
High thats the chance. FFS!!
CrossFit Cardiff WoD
For time:
Run 1 mile
75 Kettlebell swings (24/20kg)
50 Pull ups
25 Shoulder to overhead (60/40kg)
Go hard and attempt to keep everything to as fewer sets as possible…
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips
So…now who’s legs are feeling a little like jelly?!
It may appear that I have punished them this week, and that’s true, but each day has had a different function. From squatting to pulling to lunging, all attack slightly different muscle groups sure, in differing ways due to the time domains of each workout. Really though, who cares?? Not the real world. Gone are the days when anyone think’s that weights on Monday, Wednesday and Friday and cardio on Tuesday and Thursday will get you fit. That pain you feel, that’s getting you fit!
With that in mind, have a bit of redundancy
CrossFit Cardiff WoD
For Time:
50 Calorie Row
100 Double Unders
50 Pull Ups
25 Overhead Squat (60/40kg)
50 Pull Ups
100 Double Unders
50 Calorie Row
Chip away and get those times up to the whiteboard on completion of a tough week…
