Mid-week and time for a little bit of strength! Get ready for your central nervous system to feel like it’s been hit by a bus…
CrossFit Cardiff WoD
Clean & Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Build load each set
Viewing entries tagged
Clean and Jerk
Don’t worry team, we’re getting closer and closer to 2021! Soon enough, this utter shitfest of 2020 will be a thing of the past. We will be laughing and joking and loving the new year, 2020 a distance memory in the wake of our middle finger gestures!
We will “goggins” it!
Tomorrow sees the first heavy day administered since March! Now, intentionally programmed to be the way it is, a challenge. All reps are touch and go with rest only allowed either on the front rack, or overhead. Should you arrive close to the dictated reps (within 1 or 2) and fail…you’ve done it right!
CrossFit Cardiff WoD
10 - 7 - 5
Clean & Jerk
All reps are touch and go, for max load
Get those beastly loads up to the whiteboard please…
How are those rope burns team?! Be smart and wear a sleeve. Even though chicks dig scars, they don’t particularly appreciate infected, puss leaking scabs! Use protection! 😉
Right then tape your thumbs, get those knee sleeves out, wrap your wrists and put two lines of chalk under your eyes before donning your Oakley’s…you’re going to need them all! It’s 1 Rep Max day…
CrossFit Cardiff WoD
Within 30 Minutes, establish a
1 Rep Max Clean and Jerk
WHEN you through a hugely higher load than you ever have before over your head…get it written up in red please…
So you don’t only have Suller to thank for this workout. But, Pat Sherwood and CrossFit Linchpin. Originally programmed for the 2017 CrossFit Games, for the teenage and masters categories, we have decided to scale it due to the freaks performing there are waaaaaaay fitter than we are.
In order to preserve the intended stimulus of the workout, we have had to reduce the load to one far lighter than the 16 year olds used! Holy shit!! How good does that make you feel?!
CrossFit Cardiff WoD
Bar Fight
For time:
50 Chest To Bar Pull Ups
40 Toes To Bar
30 Clean and Jerks (80/60kg)*
Thank you to CrossFit Linchpin and Pat Sherwood.
The original loading for the male 16/49 year old categories was 93kg (205lbs) and for the females, 65kg.
The winning times were:
Boys 16: 9:29
Girls 16: 9:46
Masters Men (49): 12:14
Masters Women (49): 11:49
Crazy hey!
This is a very special day...Woody, one CrossFit Cardiff's longest standing members and absolute stud turns 30 again today!! And...you wouldn't have a clue!
Almost immediately upon joining the gym, Woody adopted a strong role within the community. Through unrelenting kindness to others and generosity, often to her detriment, she would make all those around her feel happy.
There was no fooling her, a tough shift on the ambulance, an argument with your other half, maybe even something as simple as a bad workout at the gym resulted in an invite to dinner; something that was very hard to say no to. Even though it's always kick ass, not because of the food, rather as you know how much better you'll feel when you leave her company.
Woody, you may never know how much you mean to me, this gym and the people within it. You and your family are a huge part of our lives, so much so, I would hate to think of what it would be like without you.
I don't know who Alan Jenkins is, but a very Penblwydd Hapus to you from everyone at CrossFit Cardiff....
CrossFit Cardiff WoD
A: Within 15mins:
1 Rep Max Snatch
B: Within 15mins:
1 Rep Max Clean & Jerk
Another chance to test yourselves, but this time on strength. You know what to do after the class, and more importantly when to right in RED!!
On this day, 19 years ago, I graduated the Commando Training Centre as a 16 year old Marine...and on my dad's birthday. What happened from that day forward would, in a round about way largely bias what eventually and unfortunately happens to you within your 60min windows.
Through various methods at 45 Commando, all meant for "character" development the sadistic person I am today was born. Sergeant Gillchrist, Corporal Jim Miles, Lance Corporal Shane Williams, Marine Dunx Forbes, Locky, Fen, Potsy, Cakesy, Kev Willet and Al Baxter all say...you're welcome!
Please club together to congratulate the legends of your gym who battled hang overs (both meat and alcoholic) to kick ass for the entire weekend on a sunny and sandy beach! A super cool bunch of folk who you will all be proud to know, represented the box with the true spirit that it develops and upholds: respect, unselfishness, cheerfulness in the face of adversity and determination.
CrossFit Cardiff WoD
5 Rounds for time of:
7 Clean & Jerks (75/50kg)
21 Wall Balls (20/14lbs)
Fast, dirty and unbroken. Those are your goals. Please post your times to the whiteboard....
We don't even have to drag the assault bikes out anymore, you lot just love to punish yourselves with whatever is put in front of you!
There were some impressive times today, enough to give you that special feeling anyhow!
Tomorrow is a little different, maybe than what the "typical" CrossFit gym prescribes. Not strength and then metcon...metcon and then strength!! It's way more likely to happen to you in real life, I'm just thinking of you!
CrossFit Cardiff WoD
Within 20mins complete:
Grace
30 Clean & Jerks (60/40kg)*
1 RM Clean & Jerk
*Grace will be capped at 5mins, giving you 15 additional minutes to set a 1RM for the day.
Once the dust is settled, please write your names and times on the whiteboard. Any new PBs, please write them in red.
Another week and another Monday. I hope you legends spent the weekend increasing your fitness no end, drinking amazing coffee and hanging out with seriously cool folk.
Tomorrow we are going to test some strength. It's time to get the big plates out...
CrossFit Cardiff WoD
Clean and Jerk
1 - 1 - 1 - 1 - 1
Please post loads to the whiteboard...
The birthday week continues with a RIIIIGHT treat! Nope, not a cake, but a present...FITNESS
Just in time for the Reebok CrossFit Games Open 2017. Yep, it's come around fast right? If this is your first year, then click HERE to watch a super cool video that will explain all.
Now. I understand, from years of doing so, that people get a little nervous about signing up. I am not going to push anyone to get involved; competing isn't for everyone. Regardless, and I say this every.single.year, should you decide to lace up your pumps and go against the likes of Rich Froning, Kara Webb and Kathryn Lawson, then I guarantee a few things are going to happen: you will get five seriously good workouts; more than likely discover that you can do a lot more than you thought; be a part of inspirational, community driven performances, that if you can't do yourselves already, will be able to by next year.
But, if that still doesn't tickle your fancy, make you curious to see what are truly capable of then this might...MAN UP AND SIGN UP...It's f**king cool!!
Plus, i'll be seeing Castro today so will get the heads up! ;-)
This year, CrossFit Cardiff WILL be performing these WoDs as the Saturday morning workout. And here's why:
- The Friday morning class gets a fair crack at the whip.
- The coaching staff have more time to plan and prep.
- If the WoDs are logistical epics then people typically have more time on the weekend.
- The rest of the day is yours and let's face it, some of these workouts are going to take that long to recover from.
- We all remember the atmosphere we had last year when 16.5 luckily fell on Good Friday; a bank holiday. Juno lounge was humming with the sound of bar-facing burpee and thruster stories, not to mention the stench of you lot post shit fest! ;-)
The above is with the exception of Week 2. We are hosting a CrossFit L1 at the box that weekend and so will post about the timings for the open WoD closer to the time.
Anyway, don't put off the inevitable, sign up! Those who do...BE SURE TO ADD YOURSELF TO OUR TEAM: Reebok CrossFit Cardiff.
CrossFit Cardiff WoD
A: 2 Rounds each for time of:
25 Thrusters (45/30kg)
25 TTB
25 Power Snatch (45/30kg)
50 Double Unders
From the top of the first minute, perform 5 burpees each minute, throughout.
Rest 3mins between rounds.
B: Exactly 5mins after completing part A:
Set a 1RM Clean & Jerk within a 7min window
On Rampers...WELCOME!!!
Firstly, congrats on surviving 'Fight Gone Bad' on Friday. Or like some of you coined it...'Death Gone Well!'
Now it's time to come and play, luckily for you, with the best folk about. We have a partner WoD for you guys, meaning that you will for sure meet someone. In case you hadn't guessed, it is not ok to partner up with a fellow on ramper. The legends of the gym will take you under their supportive wings and ensure you guys are looked after.
You existing bad asses of CrossFit Cardiff...you know what to do!!!
If you had forgotten: Class times:
6:30 - 7:30am
5:00 - 6:00pm
6:00 - 7:00pm
7:00 - 8:00pm
Remember. Rock up and have a fucking good time! I know, that it will be the very best hour of your day.
CrossFit Cardiff Partner WoD
For Time:
60 Power Snatch (60/40kg)
Run 800m
60 Clean & Jerk (60/40kg)
Run 800m
Partners may choice to split the reps in anyway they wish, but must run together.
Please post times to the whiteboard...
From a longer gasser, to a sprint. Tomorrows workout will challenge speed, strength and technique. Get after it.
Take a look at this dude...Yeison Lopez, he weights 77kg and is SEVENTEEN!!!! Buuuuut he didn't row 20 calorie in a C2 before that lift so...
CrossFit Cardiff WoD
7 Rounds, each for time and load of:
Row 20/15 cals
1 Clean & Jerk
Rest 3mins between rounds.
Please post times and load to the whiteboard....good luck!
That was one spicy meatball! Zero reason to stop. Vomit inducing stuff!
Switch gears tomorrow gang, grab your balls and throw yourself under some heavy tin.
CrossFit Cardiff WoD
1 RM Clean & Jerk
And it's a SQUAT clean.
Please post loads to comments...
