Workout of the day
Viewing entries tagged
Front squat
Welcome to October and a huge congratulations to anyone who completed the Cardiff half marathon over the weekend. I have seen a couple of sneaky pictures of Fadi kicking it’s arse, I hope you feel magical tonight brother.
The first week of a new month, i’ll ease you in with no assault bike calories!
CrossFit Cardiff WoD
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Front Squat
Go heavy as hell and attempt to increase load per set.
Now that the dust has settled, we shall count scores and shake the leader board up again. Partner League WoD 2 is in the books and what an evening!
A blistering pace was set by all. Now all that is left, is to see if Matt Parry will actually kill big Mike with the minimal rest that he is surely set to have!! I wish I could insert emoji's into this blog, there would be a big poo one HERE, just for him!
Get back to normality, at least until next week.
CrossFit Cardiff WoD
With a continuously running clock; for time and load:
Run 1 Mile
Within 15mins, establish a 3RM Front Squat
Run 1 Mile
Accessory Program
Press:
Tempo press ups - 4 sets x 5 reps (4s down, 2s pause with chest hovering above the floor and a fast ascent)
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 4 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 4- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps
Come back on the second mile, without stopping at the chip shop, and write your times and loads on the whiteboard...
Hey, you sexy f**kers...SIGN UP TO THE OPEN!!!
CrossFit Cardiff WoD
4 Sets for max load of:
5 Front Squats
10 Front Rack Walking Lunges
5 Front Squats
The bar can't rest for the entire set, rest your asses as needed
Yesterday was a gasser, today we get strong...and also really gassy!
Grab a bar, make it heavy and suffer for a minute or two. Your butt will thank you for it, your jeans won't!
CrossFit Cardiff WoD
Front Squat
7 - 7 - 7 - 7 - 7
Please post loads to the whiteboard...
Above is rare picture of Jimi front squatting the day he forgot his kit!
