Workout of the day
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Gymnastic
Happy Friday! The class is back to normal again tomorrow, come in and smash yourself before you head out to get as smashed yourselves. Just don’t be too bummed that there is no World Cup rugby to watch while you do so!
PTP programming has designed tomorrow’s utter shitfest, and so you have them to blame! Goooooood luck!
CrossFit Cardiff WoD
60 Hang squat cleans
Barbell 70/50kg
Every break = 3 strict RMU
I hope you guys are all wrapped up warm, inside and avoiding the storm which has been pummelling the UK today! I have been sat (inside, but still) in sunny Tenerife, gazing over at the adjacent Island which, looks to be just a little better. They have nicer weather, bluer sky’s, tastier steaks, colder beer and comfier sun lounges. Upon asking the name of this paradise I was told…Elevenerife! A much better location!
There will be a slight change to the blogs from now on (unless of course I forget through some unexplainable reason), Metcon programming will be included.
DO NOT CONFUSE THIS AS AN ADDITION TO THE NORMAL CLASS!! IT IS A STAND ALONE, TAUGHT CLASS: 12:00 - 12:45
CrossFit Cardiff WoD
4 rounds for max reps of:
Within 3 minutes:
30 Wall balls (20/14lbs)
20/15 Calorie row
Max burpee box jump overs (24/20”)
Rest 6 mins
Please write your total reps of burpees box jump overs to the whiteboard…
Metcon Programming
5 rounds, each for time:
Sprint 400m
Rest 3mins
Please write your individual times to the whiteboard…
Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳
Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!
Look out…
CrossFit Cardiff Partner WoD
Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups
Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…
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
I messed my dates right up again sorry. I clearly don’t want the summer to go and the good weather to disappear as I gave you May the 20th, had a boobie with June the 20th and then back to May 21st…when it was the 22nd. I’m sure one of you OCD controlled legends saw it, but as I am personally consumed with the annoying condition, I have fixed it all!
Back squats are going through the roof. Some of the morning class even accidentally just did one rep and somehow set a new PB. Others turned their 1RM into their 3RMs, but none thought it thought. Meaning that the next time we lift they have a new number to base an 80-85% marker off! Whoops!
CrossFit Cardiff WoD
2 rounds
80 Double Unders
60 Ab Mat Sit Ups
40 Press Ups
20 Ring Rows
Holy local muscular fatigue Batman…scores to the whiteboard please team…
The world is full of unsung heroes!
