Workout of the day
Viewing entries tagged
Double unders
The day is near. It is time for the young men patrolling the Magaluf strip to stand down, hide away and batten the hatches until the storm has passed… Janet is coming to town!
Be afraid lads, be very afraid!
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, each for time:
42 Double unders
15 Calorie assault bike
9 Burpee box jump overs (24/20”)
So I actually got away with it. ish. The hangover wasn’t as soul destroying as I thought it would be. The method… not drinking 13 baby Guinness, 9 jägerbombs and 7 tequila stuntmen! Who’d have thought!?
CrossFit Cardiff WoD
For time:
3 Rounds of:
60 Double unders
12 Overhead squats (60/40kg)
Rest 2 minutes
3 Rounds for time of:
50 Double unders
9 Overhead squats (70/50kg)
Rest 2 minutes
3 Rounds for time of:
40 Double unders
6 Overhead squats (80/60kg)
Specialty
For 5 rounds, every 2:30 minutes
1 - 5 Strict handstand push ups
(deficit if possible)
For 5 rounds, every 5 minutes
1 - 2 Negative handstand push ups
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs
Tomorrow’s workout was taken from CrossFit.com, it certainly does not look like much on paper but be very, very careful… it completely wrecked me.
From the lunges, trying to jump afterwards is not the easiest! You lot though, are going to love it I’m sure! 😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15mins of:
25ft Overhead DB walking lunge (50/35lbs - one arm)
25ft Overhead DB walking lunge (50/35lbs - one arm)
50 Double unders
Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups
3 Sets
5 Strict toes to rings
10 Deficit push-ups
20s chest to ring hold
Let’s hope that I was telling the truth yesterday, and things genuinely can only get better!
I was, depending on what you prefer obviously. No weirdo actually enjoys the feeling that bike creates in your quads… surely?
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
60 Double unders
Partner 1 starts on the AMRAP while partner 2 runs 400m
Athletes switch following each 400m run
Specialty
Weightlifting
Every 30 seconds for 3 minutes:
1 Squat clean
Rest 2 minutes
Every 45 seconds for 4:30:
1 Squat clean
Rest 2 minutes
Every minute for 6 minutes:
1 Squat clean
3 Sets:
20s Front rack hold
5 Romanian deadlifts
What’s better than knowing that you are on a hump day and headed quickly towards the weekend… a top level mid-week thrashing!
The top prize goes to the individual who can guess which parts of the body that will be taxed during this little kicking?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 Toe to bar
20 Kettlebell swings (24/16kg)
40 Double unders
Midweek and I did warn you about yesterday! Unfortunately though, your lives aren’t going to get any better until this week is over!
Use today’s workout to start your prep for 2024. Actually make yourself attempt double users during a workout, under fatigue. DO IT, you won’t regret it.
PEACE & LOVE!
CrossFit Cardiff WoD
For time:
20 - 40 - 60 - 80 - 100
10 - 20 - 30 - 40 - 50
10 - 8 - 6 - 4 - 2
Double unders
GHD sit ups
Power cleans
Barbell loads (60/40 - 70/50 - 80/60 90/65 - 10070kg)
Now that we are out of the open I know longer have to be worried about creating a shit load of DOMs ready for Saturday and… you can go back to loading your own bars! 😉
Mid-week hump workout for you legends! An ever so slightly adjusted CrossFit.com blasting that will test both speed and strength, two of the very best things…
CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
3 Hang squat snatch
Rest 1 minute between rounds
We did a workout a while ago, 2014 I think, involving medicine ball cleans (not the one that you have tomorrow - spoiler), that got me a huge amount of complaints… I think it’s almost time to bring it back!
We’ll use tomorrow as a tester… I will judge to see if you are ready yet!
CrossFit Cardiff WoD
For time:
100 - 80 -60 - 40 - 20
Double users
50 - 40 - 30 - 20 - 10
Medicine ball cleans (20/14lbs)
Specialty
Bar muscle up
A: Bar muscle up drills
B: 3 Sets
15 Assisted hips to bar
40s Superman hold
5 Strict toes to bar
Look down at your legs and tell then that it will be ok, you’re nearly there.
The end is in sight, stay the course safe in the knowledge that this is all for your benefit.
Tomorrow we have a very fast workout for you. Now remember, knees to elbows are not knees to armpits. They are old skool and SUCK!
CrossFit Cardiff WoD
3 Rounds for time:
3 Wall walks
12 Knee to elbow
24 Double unders
Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
3 Sets
5 Strict chest to bar pull ups 3 - 0 - 1 tempo
10 Banded pull down
10 Straight arm ring rows
3 Sets
1 Length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion
What a hugely successful birthday bash, organised and run by Nicole and Hannah this past weekend. Please reach out to them, say thank you and demonstrate your appreciation for the beer mile! That must have been your favourite part, I mean it can’t have been the rugby hey?!
Now that it is finally my week, let’s start it with a bang…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double unders
Power cleans (100/70kg)
Please get those times up to the whiteboard…
I told you the Devil was going to reach into your soul and remove a vital part of you hey?! And the bugger can do it all while you are trying to pull two dumbbells over your head! The total swine!
Luckily for you little legends, tomorrow, rather than do some really hard movements like a Devil’s Press, we have some really “easy” ones for you! Chill out a little, this won’t hurt a bit, there’s no way that your legs will scream for mercy, but rather you will finish looking like a complete God/Goddess instead!
CrossFit Cardiff WoD
5 Rounds for time of:
35 Medicine Ball Cleans (20/14lbs)
15 Toes To Bar
35 Double Unders
Sprint, as fast as your tired little legs will take you, and write your times on the whiteboard please…
Man its so close I can already taste that metallic, pre-vomit, taste in my mouth...PLWoD2 is coming your way soon!!
Although I have received a couple of guesses, doing things with kitchen utensils and bottoms are certainly NOT correct, at least not for the evening classes anyway. Come the Xmas doo, all bets are off; as per usual! I will be posting more about that this week, so keep your eyes peeled!
Soon enough you lovely lot will be using a unit of mass equal to 40 funt, others a multiple of. Oh and just to clarify...Dr Robert H of Columbia University, was a right Bastard, but he sure did get the 1940s American Army fit!
This Saturday (and Sunday)
The gym is closed this coming weekend for a CrossFit Kids Specialty seminar. Now a few things are really cool about that. Firstly is clear, it will give us the ability to start a CrossFit Kids program in 2018. We are all seriously excited to get that off the ground, as well as hopefully, a special populations class on a Sunday. More to follow with that.
Due to the above, Matt "Brum Brum" Parry has offered to guide whoever want to go, a spot of bouldering at boulders. He is a fun loving race car driver, that just loves to get involved with new sports. He will be at Boulders climbing centre ready and smiling, excited to throw chalk over someone else's floor at 11am.
Matt actually told me, in confidence, that all those who come with will be treated to delicious coffees in a local spot afterwards; simply because he loves you all and has loads and LOADS of money!
The above statement is nearly all true!
CrossFit Cardiff WoD
For 4 rounds, within a 3 minute window, complete:
250m Row
15 Hang Dumbbell Squat Cleans (50/35lbs)
Max Double Unders
Rest 6mins between rounds.
Accessory program
Squat:
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)
Please post scores to the whiteboard...
