Workout of the day
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FItness
An old favourite is back! Kind of, you may have had less rest last time, I don’t remember.
Anyway, when i say favourite, I mean a workout that you all absolutely hated. Unbelievably simple and unf**kingbelievably disgusting!
Enjoy!
CrossFit Cardiff WoD
A: Within 5 minutes complete:
Max calorie echo bike
Rest 5 minutes
B: 5 Rounds each for time of:
Set calorie echo bike*
Rest 3 minutes between rounds
*Divide the total calories from part A by 5:
The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.
For example, good luck to your lower backs!
CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee
Specialty
5:00 Max pull ups
5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
Back to it, open as normal and doing everything within my power to not write 2024 into every single blog post title!
Get after it with a bit of a stinker. Be very careful!
CrossFit Cardiff WoD
“Sisson”
Complete as many rounds and reps as possible within 20 minutes of:
1 Rope climb
5 Burpees
200m run
20/14lb weighted vest
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Specialty
A: Isabelle
For time :
30 Snatch (60/42.5kg)
B: Front squats
5 - 5 - 5 - 5 - 5
Let's pray please, that there are no bullshit, windy arsed storms that prevent me and three furry beasts from crossing the channel over to the Irish side where the Guinness is fricking legit and stud is waiting.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie echo
15 Sumo deadlift high pull (40/25kg)
15 Wall balls (20/14lbs)
Nearly at the weekend and almost time to start your Xmas shopping. Maybe in around 12 days you should start thinking about what you are going to get folk!
Wish your lats well for tomorrow anyway!
CrossFit Cardiff WoD
5 Rounds for time of:
20 Pull ups
10 Deadlift (100/70kg)
Specialty
A: Within 5 minutes, build to a heavy 4 touch and go power clean and jerk
B: For 3 rounds, every 4 minutes:
Max unbroken power clean and jerks (60/42.5kg)
C: 3 Sets
2 Overhead squats
Build over each set
I thought I had had some experiences in my life, and I have. However, they all pale into insignificance when you are attempting to have a plasterer plaster your front room when he owns no tools and doesn’t drive. But, has to have a cigarette every 7 minutes.
The good news is that he can actually plaster well, and is cheap. If anyone needs a recommendation… i’d maybe do it yourself.
CrossFit Cardiff WoD
“The Chief”
Complete as many rounds and reps as possible, within 3 minutes of:
3 Power cleans (60/40kg)
6 Press ups
9 Air squats
Rest 1 minute between rounds, continue for 5 rounds
Alright, alright, alright… let’s get those Christmas party tickets paid for PLEASE. The first of many reminders i’m sure. None of you, I mean NONE of you is going to want to miss out on Janet’s antics this year! She is coming off the back of some serious drinking preparation and is chomping at the bit!
CrossFit Cardiff Partner WoD
20 Rounds for time:
3 Power cleans (80/60kg)
6 Burpee over bar
9 Handstand push ups
These are you go, I go rounds.
I’m late, so this is all you’re getting!
CrossFit Cardiff Partner WoD
Partner WOD. Every 5mins for 5 rounds:
100m sprint
10 Squat snatches (80/60kg)
20 Toes to bar
100m Sprint
Split the reps. Sprint together
When is Halloween anyway? I see cobwebs everywhere but have no idea.
You might think that it is today with this workout. I hope the weekend was kind to you all!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
60 Double unders
30 Wall balls (20/14 lbs)
20 Box jump overs (24/20”)
10 Chest to bar pull ups
The weekend is upon us. Which, use to mean relaxing days, chilled vibes and all of your favourite things. Now however it is merely attempting to avoid almost certain death from Mikey B! 😉
CrossFit Cardiff Partner WoD
For time:
40 Bar muscle ups
60 Back squats (100/70kg)
80 Burpees over bar
Split reps however
Happy Monday you lovely lot! Here’s to hoping you enjoyed a long arsed weekend of fun, frolics and saturating Meg Jenkins’ what app messages wishing her one hell of a Happy Birthday, and if you didn't…
SHAME ON YOU!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Squat cleans (70/60kg)
10 Burpees over the bar
15 Pull ups
200m run
AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.
After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.
He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.
Welcome to a new week, and a Bank Holiday at that… 4 day!
Please remember the opening hours are as stated below, enjoy your morning hang over relief…
Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
18 GHD sit ups
9 Ground to overhead (60/40kg)
6 Ring muscle ups
A spot of Tuesday fun coming your way! Obviously fun is entirely subjective…
CrossFit Cardiff WoD
8 Rounds for time and load:
Within 2 minutes:
12/10 Calorie assault bike
1 Power clean
Rest 3 minutes between rounds
Specialty
Complete a max set of bar muscle ups
Rest 3:00
4 x 25%
1:30 rest
3 Sets
8 Incline bent over row + 3s negative each rep
10/10 dumbbell rollbacks
20 - 25 GHD sit ups
We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!
I tell you who I really hope survives, is Joe… I will report back on Sunday!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets
Between each
10 back extensions
Pray for me. Today is the day that I test my resolve and hack off a wall of render, one tiny little piece at a time until I would likely enjoy jamming the SDS drill into my right eye… should it not be completely full of dust!
I am not looking forward to the evolution.
CrossFit Cardiff Partner WoD
12 Rounds for time of:
Row 250m
10 Handstand press ups
30 Double unders
These are you go, I go rounds
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute
For 10 rounds, every 45 seconds
1 - 3 Strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring
I can imagine that you guys woke up this morning will some slightly wobbly legs, and maybe even having to call in sick due to the inability of you to walk down the stairs. Please let me know if that is actually true!
CrossFit Cardiff WoD
For time:
2k row
Rest your row time
For time:
12 - 9 - 6
Bar muscle up
Deadlift (120/90kg)
Specialty
Every minute, on the minute for 6 minutes:
High hang snatch
Rest 1:30
Every minute, on the minute for 6 minutes:
1 Snatch balance
Rest 1:30
Every minute, on the minute for 6 minutes:
2 Behind the neck snatch grip strict press
4 Rep max close grip bench press
Then..
3 Sets of 3 @85%
Rest 1:30 between sets
It’s genuinely mental that before we know it, we will be in and well amongst the ‘embers! Blows my mind.
I guess it’s as a result of having so much fun!
Yes there are six sets.
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5 - 5
Straight heavy sets
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
Max strict toes to bar
A lot of strength, mixed with a cheeky bit of gymnastics, why not!
CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar
Sunshine, beach saunas, sea, amazing food and better service. Dogs, friends, frozen Irish coffee cocktails and dickhead taxi drivers. Workouts worse than Murph, singing baristas and speak easy’s… what a weekend!
CrossFit Cardiff WoD
Within 16 minutes complete as many rounds and reps as possible of:
Run 400m
15 Overhead squats (40/30kg)
We are nearly there, the end of the week is here. And, you have some serious CrossFit.com “fun” to see you out, it’s an absolute beaut!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell 40/30kg
Specialty
3 - 3 - 3 - 3 - 3
High box jumps
3 - 3 - 3 - 3 - 3
Push press
5 - 5 - 5
Back squats
5 - 5 - 5
Bench press
