Workout of the day
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Gymnastcis
Happy Friday legends!
Do yourself a favour, go to the Pen-y-lan Pantry and ask for Al! When he rocks up just waffle to that dude for 5 minutes about your day. I bet you leave smiling!
Have a cracking weekend!
CrossFit Cardiff WoD
5 Rounds for time:
6 Power cleans (Increasing load per round)
20 Toes to bar
50/35
60/40
70/50
80/60
90/70kg
Welcome to a new week, I hope you all had a blast and are excited to get destroyed at the hand of the main man himself… Mikey B.
Good luck! 😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
50ft Overhead walking lunge (50/35lbs)*
10 Chest to bar pull ups
10 Burpees
*Alternate hands as required
You are nearly there but, there is just one problem. Well actually, three problems… 😬
Good luck, you are GOING to need it!
No rest between each triplet, apart from when you are on your knees begging for mercy!
CrossFit Cardiff WoD
For time:
21 - 14 - 7
Pull ups
Power snatch (40/30kg)
Burpee
15 - 10 - 5
Chest to bar pull up
Power snatch (40/30kg)
Burpee
9 - 6 - 3
Bar muscle up
Power snatch (40/30kg)
Burpee
Specialty
4 Sets:
1 - 1 - 1
Clean and jerk
Rest 20s between reps and 2 minutes between sets
3 - 3 - 3
Front squat
2s pause at the bottom of each rep
With the 2023 open around the corner, why not practice the style of workout used by programming them into our week.
Don’t worry though, we aren’t revising last min.com, the workouts that you perform every week at CrossFit Cardiff are programmed in a very similar way… one piece (typically), smash you in the face with high levels of intensity… vile, vomiting inducing workouts. You are welcome!
CrossFit Cardiff WoD
“17.1”
For time:
10 Dumbbell snatch (22.5/15kg)
15 Burpee box jump overs (24/20”)
20 Dumbbell snatch
15 Burpee box jump overs (24/20”)
30 Dumbbell snatch
15 Burpee box jump overs (24/20”)
40 Dumbbell snatch
15 Burpee box jump overs (24/20”)
50 Dumbbell snatch
15 Burpee box jump overs (24/20”)
You see what I mean. Pictured below is me prior to judging this workout in Paris at the live announcement, hearing the workout for the first time from the horses mouth and remembering that I had programmed basically the same thing the day before! 😬
The first of many, end of the week, 2023 Friday feelings! Enjoy it, but only once you have given yourself a serious thrashing!
It’s all in the aid of goodness!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 20 minutes of:
20 box step overs (24/20”)
10 Alternating devil press (50/35lb dumbbell)
200m Run
Here we go, and you thought like Christmas it would never come! Nope, we are here. However, please don’t get too excited as tomorrow is waaaaaay worse! 😬
GOOD LUCK!
CrossFit Cardiff WoD
For time:
30 - 20 - 10
Assault bike calories
Toes to bar
Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2
Believe it or not, you really owe me a big thank you! Had it not been for me, you would’ve already been in DOMs turmoil! If you are well then only the magic sky daddy can help you now. 😁
Nicole apparently has a vendetta. If you don’t believe me just come on in on Friday! 😬
CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Shoulder to overhead (50/35kg)
GHD sit ups
Specialty
Free standing handstand
A: Handstand drills
B: 3 Sets
5 Pike Ups
Tripod holds
30s side plank
Tuesday and nearly a week after that hell on earth workout that Hannah programmed: Ass bike, thrusters and muscle ups. Two days shy of a week and I can just about, just about walk without having to lock my knee out prior to my foot touching the ground.
12 years i’ve been doing CrossFit, and other than one period off when I was on a residential course and could only really kettlebell swing, sprint and do muscles ups on the rings I’d strung up in a tree, i’ve been consistently training. Still I get crippling DOMs. I looked like a total bellend all weekend! Well, even more than normal!
CrossFit Cardiff WoD
Prior to today’s workout we will dedicate 15mins to improving the transition phase of the movement via a drill utilised by Pamela Gagnon. Check it out for reference…
https://www.instagram.com/p/B00-BAqAd55/?igshid=10dlt685evkc1
For Time:
15 - 12 - 9 - 6 - 3
Hang power clean (60/40kg)
Ring Muscle Up
Please get those times up to the whiteboard following the workout…
#bestbuds
Maybe a Saturday team WoD. You know, more time on your hands as you don’t have work, you can take a morning off the renovations and throw down in the sunshine with your buddies, just like the good old days. They will take the piss out of you for a spell, you’ll die during the workout…they will take the piss out of you even more. Then, the same friends will thrust a free beer into your hands, and another, forcing you to not only take the rest of the day off from house shit, but abandon your car outside the gym, turn your Bat Phone off and get sunburnt and shitface drunk in a local beer garden. In turn and due to a raging hang over, forcing you to take the next day off too!
Basically, it’s a win win situation.
CrossFit Cardiff Partner WoD
16 Rounds for time:
8 Front squats (70/50kg)
10m Hand Stand Walk
8 Handstand Push Up
8 Chest To Bar Pull Up
These are you go, I go rounds. and no, you do NOT need chalk for Front Squats!! Times to the whiteboard and descend on Groves’s house please…
Groves in full holiday mode
