Workout of the day
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Front Squat
Get back, show off you’re new clobber…lift some tin. It’s that easy!
Oh…and sprint a little at the end!
CrossFit Cardiff WoD
5 Rounds for max weight
3 Front Squats
3 Back Squats*
Immediately following the fifth round, row 1000m for time.
*these sets are unbroken and for max load.
Rumour has it that the members of CrossFit Cardiff are now far more comfortable with wandering the streets on their hands rather than their feet! Aside from your keys constantly falling out of your pockets the only real drama is that it’s difficult to carry a pint of punk with your foot, and there’s no way you can order a big round!
And now that you are all seriously efficient at muscle ups, you are going to look like bronzed superstars when getting out of your infinity pool.
Now, prey that the weatherman is full of shit!
CrossFit Cardiff WoD
For total time and load:
Bike 2 miles
- into -
Within 15 minutes establish a 3RM front squat
- into -
Run 1 mile
Get those times and loads up on the whiteboard and importantly, in your logbooks/phones whatevs…
What an amazing weekend! A trip to the Commando Training Centre, heading to Swansea for some serious fun and frolics, but not before hitting a bad ass workout at CrossFit Cardiff on Saturday morning. Which, provided a significant stimulus for you guys, especially Christie…
Never have I have had to “check my pulse”, rather her pulse (anyone’s pulse) during a workout. Genuinely thinking that she was going to croak mid assault bike sprint left me wondering…have I finally gone too far!
Don’t worry, that thought soon left my mind and I am now back to normal!
Welcome back the Tribal Clash warriors, competing all weekend causing them to be forced to be removing sand, lodged into places that the sun doesn’t shine, for weeks to come! Congrats teams, hell of an effort. As far as we know, they finished 31st and 35th. Legit!
CrossFit Cardiff WoD
Overhead squat
4 - 3 - 2 - 1*
*With the load used for the 1 rep overhead squat, perform one set of max reps Front Squat.
It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!
As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.
Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.
CrossFit Cardiff WoD
On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:
- Overhead squat
- Front squat
- Back squat
Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!
Word on the street is that Cardiff City Council are fretting that there may not be enough street cleaners available to mop up the aftermath of the CrossFit Cardiff Xmas Party 2018. They might actually be right, I have a sneaky suspicion that I will not be feeling tip top on Saturday.
I am a little worried for the safety of the countries of the far east though…there has never been a room so full of such good f**kers! God only knows what might happen! It’s certainly a tsunami inciting situation.
4 Days!
Ps. I get to meet my Puppy Oppo on the same day…If Carlsberg did Friday’s…
In other news, it appears that Matt Evans, a good friend of mine from Swansea, has proven himself as the ultimate Child Whisperer; he was able to control Lottie, AKA The Aggro Midget!
Now seeing as he has twins, they like toys and stuff, and it’s Christmas…he is more than willing to offer his services around the globe for the right price. Please email for more information.
CrossFit Cardiff WoD
Within 30 minutes set a 1 RM:
Front Squat
Please write all loads to the whiteboard. If it’s a new PB then honk the horn and write in red, if not, then don’t you worry…we will lunge more soon! ;-)
Yep, I am not happy with this weather! It sucks ass!! But, if it stays, we will stay inside and smash ourselves with gnarly workouts, over and over again until it improves...it might be a while, but we will be super fit!
I hope while reading this, your hang overs have gone back to where they came from and you are happy following a shit hot weekend! Busting and ready to go for another week of fitness.
By the way, this week you're mine!!
CrossFit Cardiff WoD
Within 8 minutes, complete as many rounds and reps as possible of:
40 Double Unders
5 Front Squat (90/70kg)
20 GHD sit ups
Fast, heavy and furious. Scale that load so that you are able to push through the workout unbroken. Once you have, get your rounds up on the whiteboard please...
He actually, really is a legend!
I am beginning to wonder whether my training team program workouts purely in an attempt to get their swole on for the summer! It's all about the pump.
Apparently Arnie is rocking up next week to offer some motivational catchphrases! Such like...
"Come with me if you want to live."
"I’m not into politics, I’m into survival."
"You’re a funny guy Jimi, I like you. That’s why I’m going to kill you last."
"Let off some steam."
"If it bleeds, we can kill it."
...and
"Consider that a divorce!"
CrossFit Cardiff WoD
A Within 15 minutes, establish a max load for the following complex
3 Deadlift
3 Power Clean
3 Front Squat
Rest 3 mins
B Within 4 minutes complete as many reps as possible of:
3 Deadlift
3 Power Clean
3 Front Squat
6, 6, 6, 9, 9, 9 etc
Bar Loaded at 40/30KG
*Each athlete will have 4 attempts at this complex.
Pinch, punch, first of the month!
Is it just me, or is this year flying by. I bet if you copied and pasted that sentence into google you'd get a few blog posts come back at you. It's true though, when there are this many kick assed, fun workouts to do to keep you busy, the weeks just blitz by!
How much fun was it running in the sun? And leaving the gym in daylight...man I love the summer!! Long may it continue please Mr Fish.
It's alright too, we've got you covered...you'll be needing to lend Ash's shitty stick this summer...you're welcome!
CrossFit Cardiff WoD
A: 5 Reps per arm of:
Turkish Get Ups
(work up in weight per rep - focus on quality of movement)
B: For 5 sets of ascending load
10 Front Rack Walking Lunges
5 Front Squats
10 Front Rack Walking Lunges
5 Front Squats
Bugger!
The penultimate instalment of pain, ready for the weekend festivities. Fun will be had and meat will be ate, but only if you get to it before Ash does.
Have a gander at the trailer below to get yourself all hyped up and excited for the post throwdown entertainment. No popcorn game allowed please. Rule of the popcorn game are listed here just not the same one as I used to play!
"18.6"
Part E
From minute 52 to minute
3 Team members will row 3km before completing an AMRAP of:
Wall Balls (20/14lbs)
Part F
From minute 67 to minute 77
2 Team members will complete an AMRAP of:
15/12 Calorie Assault Bike
10 Toes To Bar
The final two sections will be realised at this time tomorrow night. Nice and early so that you can all "carb load" and get to bed like real athletes!!
Back to normal, tomorrows workout. Remember, the class will be at 11am. This will be the last workout set by Oakley, a cracking week I might say. Today's workout definitely had the intended stimulus...
CrossFit Cardiff WoD
Front squat
3 - 3 - 3 - 3 - 3
Your goal is to set a new 3RM on the third or fourth set. Please write your loads on the whiteboard, writing in red should you PB!!
Did it feel amazing? As good as it did in 2014, if you are old and bold enough to have done it back then? I seem to remember wanting to soil myself throughout, and (when I get chance to do it) I can't see there being any change this time around.
Did anyone beat their score?
Tomorrow we combine a few movements into a tough strength test. How heavy can you go?
CrossFit Cardiff WoD
Set a 1RM of Bear Complex*
Power Clean
Front Sqaut
Shoulder To Overhead
Back Squat
Shoulder To Overhead
*Squat clean and thrusters permitted
Please record your bad assed loads to the whiteboard please....
The ASSault bikes make everything else so much harder...weird! Now that your legs are warm, lets make them massive with some squatting!
Is anyone else way more excited for this than they are for Xmas itself...4 sleeps...
CrossFit Cardiff WoD
A: Within 20mins
Set a 1RM Squat Clean
B: With the max load from part A:
Front Squat
2 - 2 - 2 - 2
