WoD - Thursday 17th October, 2024

We are closing in, not only to the weekend but unfortunately to the scabby change of time. The clocks going back to ensure that it’s dark when you go to work and dark when you come home.
The good news about the whole bullshit though is that you get an extra hour in bed (unless of course you are on a night shift - then life truly sucks) and… it is another day closer to the legendary time of year when they go forward again.

CrossFit Cardiff WoD
Every minute, on the minute for 40 minutes:
Min 1 - 15/12 Echo bike calories
Min 2 - 15 Kettlebell swings (32/24 kg)
Min 3 - 100m Sprint
Min 4 - Rest

Specialty

Every 90s x 4:

1 clean + 1 push press +1 push jerk + 1 split jerk

Every 90s x 5 :

Clean and Jerk

3 sets

3 back squats

5/5 High jumping lunge on box

WoD - Tuesday 11th October, 2022

EMOM’s (working every minute, on the minute) are bullshit! They are for lazy folk who are too afraid of going to intensity in their workouts… unless of course you program them with vile almost unachievable targets! 😁😁

You guys come to CrossFit Cardiff, guess which version you’re getting! 😂😂😬

CrossFit Cardiff WoD
Every minute on the minute for 32 minutes:
Minute 1: 15/12 Calorie assault bike
Minute 2: 15 Burpees
Minute 3: 15/12 Calorie row
Minute 4: 15 Russian kettlebell swings (24/16kg)

Now, chill your boots now you lot. Of course an EMOM is awesome for developing a skill with accumulating fatigue. That is what they are designed for after all.

Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 BMU

4 Rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold

WoD - Tuesday 4th June, 2019

Just to warn you off…I will be in the Isle of Man this week watch some very skilful crazy people ride their unbelievably quick machines around the local streets…at 180mph, as you do. And, therefore, the banter on this blog will be relatively low for the next few days.

Apologies for those of you who relish in the daily update, the written diarrhoea that is spouted on a regular basis, potentially affording you a chuckle before bedtime. Or, more likely, one raised eyebrow following a small insight into my messed up mind.
However, upon request I am more than happy to send pictures of me drinking beer and videos of deafening, whiplash inducing blurs. Just let me know.

CrossFit Cardiff WoD

For a 35 minute running clock, perform one of the following within a one minute timeframe (EMOM style)
Run 150m
50 Double Unders
10/7 Calorie Row
10/7 Calorie Bike
Rest
*rotate in that order - 7 sets on each station*

It’s not often that we do an EMOM, but when we do…they f**king hurt. Scores to the obvious…

WoD - Thursday 10th January, 2019

So not that you lot are cherry pickers, not at all, but the weightlifting class was REALLY popular, holy shit!

27 of you legends rocked up to hone your tekkers, with drills and positions, embracing the besting from the Ginger Ninja! Amazing stuff! But like I always say though, everyone love to lift heavy shit, slap each other on the arse and drink protein shakes…but no one likes to suffer in a brutal met con class though…

Can anyone spot the tumbleweed?!

With winter fully amongst us now, we need to warm up, and there are a few ways to do that. The Ben Bergeron Bleep test is one…

And in case you wanted to see just what it looks like…

CrossFit Cardiff WoD

Bergeron Beep Test
Complete an EMOM for as long as possible:
7 Thruster (40/30kg)
7 Pull Ups
7 Burpees

Once you can no longer complete these reps, within one minute, pop your scores to the whiteboard please…