Workout of the day
Viewing entries tagged
Glutes
Mid-week and if you had forgotten, I did warn you about yesterday. The reason you are coughing like you have smoked for twenty years (unless you actually have smoked for twenty years), is known as exercise induced asthma. It will go but yes it does suck!
Now you might not like it, but as I said to Janet the other day, it’s very good for you!
CrossFit Cardiff WoD
Each set for max load and time:
10 - 10 - 10 - 10 - 10
Back rack lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row
The weekend is nearly upon us! Get yourself ready for some serious chilling, drinking, fitnessing, bronzing, whichever ing’s you decide!
Glutes first though!
CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8 - 8
Specialty
2 - 2 - 2 - 2 - 2
Low hang clean with 5s descent from hip
10 - 10 - 10 - 10 - 10
Incline bench pres
Build each set
Welcome to the weekend, the winners circle, the chilled vibes and the more chilled beer! Good luck to your livers and enjoy! See you on Monday!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Front rack walking lunges
These sets are heavy and straight
Get ready for the weekend…
We have our ninth year birthday, official throwdown! Team of…a certain amount of athletes…will compete (in a fun, who gives a shit if you’ve had a beer or 10 the night before, in fact that might be funny) way, across the day and over a set number of SUPER COOL workouts!
Unfortunately for you lot, I programmed these workouts while angrily travelling home yesterday (ish - finished programming them), and so they might be a little evil.
You’ll be fiiiiiiine!
Following, we will have a bunch of food and a couple of cheeky beers…why not! Get excited!
CrossFit Cardiff WoD
A: 10 - 10 - 10 - 10
Back Rack Walking Lunges*
*pick a HEAVY weight and stay with it throughout all sets
B: 2 Sets:
1. 1 Minute hollow hold
2. 1 Minute side plank (each side)
3. 1 Minute superman hold
Get those loads up on the board please legends….
Met Con
5 rounds for time:
10 Kettlebell deadlifts (2x24/16kg)
30m farmers carry (2x24/16kg)
10 Kettlebell push press (2x24/16kg)
Penblwydd Hapus buddy!
Another one bites the dust, five chances to improve your fitness, get ready for the ever approaching summer months where, we will be basking in the sunshine.
Enjoy your weekends team, get excited for a hell of a time next Saturday.
CrossFit Cardiff WoD
Within 14 minutes complete as many rounds and reps as possible of:
2 Hang power clean (80/60kg)
45 Double Unders
20m unloaded walking lunge
Rounds and reps up to the whiteboard please all…
When you arrived to the gym on Friday night, and became immediately disappointed and likely angry when you discovered that you actually had to run a 5km, I hope you all thought…”well at least it’s not raining!”
Basically, Conroy needed an additional training session on his bike and so decided to trick you guys. I was actually being nice to you, and posted a bogus workout which is arguably worse than a stand alone 5km.
Regardless of how much it hurt, how much you didn’t enjoy it, all that stuff, at least you weren’t there for a taster session and got lost! 😬
I promise, that every workout you see posted this week are genuine.
CrossFit Cardiff WoD
A For 10 minutes, practise rope climbs
B 5 - 5 - 5
Sumo Deadlift
These sets are straight sets and will be performed at the same weight across all.
Insane that we programmed 16.2 the other week? Or did we know?! Even worse that I did pretty much the exact same movements in a workout on Thursday, win win! Plenty of practice at least!
Now remember, YOU have to submit YOUR scores (funny that) and YOU have to do it by 10pm on Monday night so that I can validate them in time for you to dominate the Open for your roads to the games!
Fingers crossed the majority of you have completed the workout as you will not be wanting to do it with the massive hang overs that you have hey!
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12
Lift as heavily as technique will allow and get those loads to the whiteboard…
Thank you to everyone who came down and made last night such an amazing experience. Kathryn kicked butt, shortly followed by Mama Lawson doing the same thing.
The box was bouncing!
CrossFit Cardiff WoD
4 Rounds for time:
400m Run
50 Air squats
Please post times to the whiteboard...
A WoD like this will give you buns like that...
How is everyone's glutes?
Please keep your eyes peeled for Suller, distinguishable as Captain America smelling of vomit. He was last seen hugging the toilet upstairs and has been MIA since.
CrossFit Cardiff WoD
'Helen'
3 Rounds for time of:
Run 400m
21 KB Swings (24/16kg)
12 Pull Ups
please post times to comments...
