Workout of the day
Viewing entries tagged
GHD Sit ups
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
It is currently Sunday afternoon, with the fire on, two snoozing doggo’s cwtching up to me. A slight beer and wall ball hang over with the docile tones of Joe Rogan in the background… I think that not falling asleep right now is going to be as hard as this workout…
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
GHD sit ups
Overhead squats (100/70kg)
Specialty
Within 15 minutes, for load
”Bella complex”
1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead.
5 - 5 - 5
Strict press
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! 😉
So the weatherman/woman was being a prick… taunting us with the belief that there will be sunny days for the first four days of the week, not cool people!
Anyway, we don’t need it where we are headed anyway - we have plenty of barbells and GHDs and weights to lift, not a problem.
They can scare us all they like with plummeting temperatures, we will just do more thrusters to fight back…
Get those 22.2 scores in please legends! You all crushed it by the sounds. One more week to go and don’t you worry, I am programming and so you won’t have to do a different version of it on Friday… he says with zero confidence.
CrossFit Cardiff WoD
For time:
50 - 40 - 30
25 - 20 - 15
GHD sit ups
Thrusters (40/30kg)
Who can do the thrusters unbroken?
You’ve made it, well some of you have… the last week of dry January! Can you hold on until the end, or are you going to break? Not because you are weak, but because the beer, it just tastes so good… DO IT!
CrossFit Cardiff WoD
For time:
100 Double unders
Then, 3 rounds of:
30 Wall balls (20/14lbs)
20 GHD sit ups
Then, 100 Double unders
Times up please legends, good luck to your abs for the rest of the week!
Yep, Monday and Tuesday’s workouts have definitely left their mark. I can feel this unusual pain in my legs, causing my face to screw up even before my eyes have opened, right after I utter the words…”man I love those assault bikes!”
Not to worry, for the rest of the week we can all come to class hold hands and simply sway, left to right, in a sort of protest, gently chanting “F**K you Davs, we are doing no more functional movement.”
Good luck biatches!
CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
Run 1 mile
Then:
8 Handstand Push Ups
10 Kettlebell Swings (32/24kg)
12 GHD Sit Ups
Run once, not twice or three times. Get those slabs ready for the beach, just chuck your scores up before you go please…
Get yourselves ready, there is only one thing that is coming your way…lots of thrusters and more pull ups. Likely to be of the chest to bar variety. One more chance to knock Fraser from the top of the leaderboard, and I have ultimate faith in you guys.
Entirely off subject, but still very cool…a very old friend of mine owns this kick ass company, where he sells a bunch of sexy arsed gear to keep you warm in the winter months. Now I know that soon enough you will be moaning about the weather, and that it’s too hot…blah blah, but this shit will keep for next year…and there is a bad ass sale on too!
Tommy and I were in the Marines together, in fact he was my first boss. As a 16 year old, he helped to mould me into a vaguely passable man, ensuring that I knew exactly how to evade irate away taxi drivers when required. Following a successful career in the Royal Marines, qualifying as a Mountain Leader, he decided to leave and pursue a passion. Jöttnar was the result.
Maybe when we are next all drunk I will tell you a few stories!
Now, get your arses on this site and pick up some serious sexy stash…
https://www.jottnar.com
CrossFit Cardiff Team WoD
Within teams of 3, complete as many reps as possible within 30 minutes of:
Max Calorie Assault Bike
As many rounds as possible of:
200m Run
20 GHD Sit Ups
2 Ring Muscle Ups
In this workout, one athlete will be on the Assault Bike, another will perform 1 round of the AMRAP and the final athlete will rest. Rotate through each for 30 minutes.
Please write total AB Calories and rounds and reps to the whiteboard once the dust has settled
I don’t quite know how to tell you all this but…Aris has learnt how to pace.
Uncharacteristically, following the workout, he was back on his feet only a few short minutes after finishing. Rather than looking like his usual see through, ghost like self, as we have become so accustomed too when the assault bikes have been dragged out, he actually appeared composed; almost together. As if maybe he could go again.
Not only did he look okay, but he actually finished the workout!! Quiet impressive. He has firmly grown away from performing 25 Cals in 15 seconds and then lying on the ground for the remainder of the 12 min cap.
Today truly is a sad day!
CrossFit Cardiff WoD
For Time:
100 Pull ups
80 Alternating Dumbbell Snatch (50/35lbs)
60 GHD Sit Ups
40 Box Over Jumps (24/20”)
20 Calorie Row
Please kiss your biceps and write your times of the board…
