Workout of the day
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Heavy day
The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.
Tomorrow with a little twist, jelly legs is what we want.
CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.
Specialty
A: Build to a heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s
C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10
A lot of strength, mixed with a cheeky bit of gymnastics, why not!
CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar
Nearly at the weekend, but before you go into it thinking you are going to have complete control and function of all of your limbs…
Sorry…
CrossFit Cardiff WoD
Back squat
5 - 10 - 5 - 15 - 5 - 20
Increase weight for the set of 5s each time, keep the same load for the rest
Specialty
For quality:
“Grace”
30 Clean and jerks
3 Sets
3 Back squats
3 Seated box jumps
The 13th, unlucky for some but this one is officially pancake day! Meaning that if you are one of the lucky ones (those who kick their own arses at the gym everyday), then a few pancakes won’t really bother you too much!
Therefore, come on in, smash yourselves and go and have a pancake or 10.
CrossFit Cardiff WoD
For 5 straight and heavy sets:
5 Back squats
10 Back rack walking lunges
5 Back squats
Specialty
A: 20:00 Handstand walk practice
B: 3 Sets of:
10 - 20 handstand shoulder taps
10/10 lateral side steps
30s L-sit
Mid-week and time to completely smash those legs of yours… if you haven’t done so already!
Back squats after a shit ton of wall balls (MORE SQUATS), yep and why? The stimulus is entirely different. The function of the squat the same, I get it. But there is a huge difference to having to squat heavy and low reps vs light and high reps. It is more real world.
CrossFit Cardiff WoD
Back squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Heavy and straight
The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!
CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster
Not yet! Don’t do it! It’s still December… and NOT time for lights and trees and bullshit!
Believe it or not, I am not a Scrooge but… all of your trees will be dead by Xmas morning! Your choice! 😉 Below, pictured what Hannah thinks.
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Increase load with each set.
A cheeky bit of strength and a cheeky bit of sprinting!
Start heavy, get heavier. Start fast, stay fast!
CrossFit Cardiff WoD
Strict press
3 - 3 - 3
Build load with each set
3 Rounds each for time:
Run 400m
Rest 3 mins between rounds
Specialty
For 8 rounds, every 1:30 minutes
2 Squat snatch, 2 second pause at the knee
For 5 rounds, every minute
1 Hang squat snatch
3 Sets
6 Push press
6 Wide grip strict pull ups
A little cheeky mid-week leg kicking, just warming you up for a couple of days of torture… you’re going to love it!
CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8
Build load with each set.
Come on in and get your snatch on, because before you know it, it will be so cold it will take you 45 minutes to warm your joints up enough to come anywhere near the lift and it’ll be time to go home!
Who doesn’t love the worlds coolest lift!
CrossFit Cardiff WoD
Snatch
For max load:
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
If possible, add load each set.
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Mid-week and a chance for your lungs to get a little breather! And… they are going to need it. Thursday is judgement day. The day that I am personally a healthy bit afraid of. You are going to have a great time but, just relish in your day today; lifting heavy shit, slapping each others backside and drinking protein shakes!
The pain train is coming!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Split Jerk
Unfortunately for you lot, I was working last weekend but had a bit of downtime and was listening to another trainer lecture the conceptual framework of CrossFit. During my mind drifted to developing workouts as he talked about CrossFit.com examples. Sorry, they are coming your way and are not nice.
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Deadlift
These are heavy and straight sets
Specialty
4 Sets:
1 - 1 - 1
Power snatch
Rest 20s between reps and 2 minutes between sets
3 - 3 - 3
Overhead squat
3s pause at the bottom of each rep
Right then, only two more utter thrashings before you are released into a weekend of utter thrashings! Now that the open is over, Mikey B has 3 weeks of pent up anger to dispatch in your general direction.
My prediction is an assault bike and a lot a pain!
You have been warned!
CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 12 - 12 - 12
Strict press
5 - 5 - 5 - 5 - 5
Supersets and straight heavy
Specialty
5 - 3 - 1
Touch and go power snatch
5 - 3 - 1
Touch and go squat snatch
There is still time folk, you can register for the 2023 CrossFit Games Open, with teams to be picked later and the first workout being this coming Saturday, the time is now… DOOOOOOO IT!
You will be missing out on a shit ton of fun if not!
Seeing as it’s the very meaningful, not complete bullshit, Valentine’s Day… how better to show someone you love them by signing them up to the Open! THEY CAN’T NOT LOVE IT!!!
Click HERE to sign up and get ready for three awesome weekends!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Back Squat
Specialty
20 minutes of ring muscle up practice
3 Sets of:
6 False grip pull ups
6 Ring dips
Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…
CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours
Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!
CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge
These are straight sets, high load throughout.
Specialty
Handstand walk practice
Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%
A mid-week blast for your butt cheeks coming your way! Even though it is till waaaaay too early to put your tree up, there is nothing stopping you getting those butt cheeks ready to crack chestnuts in front of the fire on Xmas morning! These things take time!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These sets are to be heavy AF and straight, one number load on the board for each set.
Mid week blasting, get ready for it please! Get your legs prepped to lift some serious tin while wearing your big boy/girl pants!
Load those bars up HEAVY and keep it so… lift!
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3
Straight, heavy sets
Lets all whoop and holler, scream and shout… from the rooftops in celebration of your one and only Nicole who this very morning, smashed her CrossFit Level 3 exam out of the window!
What a legend!
Now, for those of you who maybe don’t know, it is a fricking big deal! In the US, the CF – L3 or Certified CrossFit Trainer is comparable to a higher education qualification in physical training and strength and conditioning; as a result of it’s difficulty and commitment to achieve.
The L3 itself is a 160 question, 4 hour exam. Pooled from a bank of 400 questions folk can be asked pretty much anything on CrossFit. The study material is vast and takes a long arsed time to get through.
Not only that but, in order to even be eligible to apply for the test you need to have sit and passed your CF – L1 and L2 seminars, as well as amass 750 hours of solo CrossFit coaching, basically a lot of f’ing times telling you all to push your knees out! 😉
The standard of coaching at CrossFit Cardiff has always been paramount. It is, as well as the community, what defines us! Finding a CrossFit gym in the UK better than us would be a challenge, and we pride ourselves on just that!
Nicole, a very well done! The L3 is an outward sign, a mark of commitment, determination and professionalism. It’s been a tough road (putting up with my shit), and it’s only just begun.
Love you buddy!
CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1 - 1 - 1
Back squat
Set a new 1 rep max!
Specialty
Weightlifting
5 Sets building in weight
1 Hang snatch
1 Overhead squat
PLEASE REMEMBER THAT THE BOX IS CLOSED FOR A CROSSFIT L1 THIS WEEKEND!
Can someone please tell Tramaine, The Buff boys and Christie for us all?! I am only after all, one man!
CrossFit Cardiff WoD
Back squats
3 - 3 - 3 - 3 - 3
VERY HEAVY and straight sets
It’s lucky for some! You know who will give zero f*cks about Friday the 13th don’t you… the man/woman/emojicon who won £184 MILLION on the lottery this week.
Absolutely bonkers! What a life that legend is about to have!
Anyway, stop fantasising, you lot just have a stinking workout to do…
CrossFit Cardiff WoD
Every minute, on the minute, for 12 minutes
3 Push Jerk (60/40kg)
Rest 3 mins
3 - 3 - 3 - 3 - 3
Push Jerk
