WoD - Monday 13th February, 2023

Welcome to a new week, starting with a huge “chuck up” (congratulations) to the legends who represented so well! And don’t worry, I won’t be programming burpees everyday!

The first workout for the week never fails to scare the shit out of me, and for good reason… it really, REALLY hurts! Mark my words, about 30 seconds after you finish your last pull up, your forearms will feel like they are on fire!

CrossFit Cardiff WoD
‘Helen’
3 Rounds for time:
400m Run
21 Kettlebell swings (24/16kg)
12 Pull ups

WoD - Tuesday 20th September, 2022

Well then, how many of you (come on, hands up) “lost your keys” in the bush out the front of the gym?! Must have been a fair few, especially after a unplanned Bank Holiday! They are always messy!

Tomorrow is an absolute CrossFit classics. One of the original benchmark girls and one which requires no pacing other than one… suicide pace! Be a first round hero, just for all three rounds!

CrossFit Cardiff WoD
‘Helen’
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

If you go fast enough your body won’t breakdown until around 30 seconds after the final pull up. You might even make it to the shower before it happens but if you’re not sure why you started on your feet and are now on your arse… Helen is why!

Specialty
IT”S A BIG FAT SUPRISE

WoD - Thursday 24th May, 2018

Lets all join together and congratulate Ash for making his flight on the second chance! However, had he not been such a muppet and got it the first time, we only would've had to have cycled for 220 calories and NOT 440!! If you weren't sure, it totally sucks!!

Possibly not quite as much as what you legends did today! I wasn't lying hey? It really hurt. The original workout was as follows:

4 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 4mins between rounds

Which I'm not sure is actually harder than 3 with longer rest. I'm pretty sure that during the 3rd round, Jack has never actually pedalled that slowly, ever before. 

Speaking of pedalling through mud, there are only a few days of May left and you all know what that means...just a few more days to give the may challenge a go. Don't be shy, it's a lovely workout!! 

Anyway...a classic for you. Can anyone go sub 7? 

CrossFit Cardiff WoD

‘Helen’
3 Rounds For Time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull ups

WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Thursday 3rd November 2016

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

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