Workout of the day
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Hip extensions
I bet you can all point your toes like arrows after all that gymnastics…that’s it! Man this beer is cold and good!
CrossFit Cardiff WoD
Back Squat
2 - 2 - 2 - 2 - 2 - 2*
Immediately following each set perform 10 controlled hip extensions at a tempo of 5010 (down, pause at the bottom, up, pause at the top in seconds. Basically, slow down, fast up, no pausing)
*All sets to be performed at 90-92.5% of 1RM
Stick to these percentages and get those reps completed, chuck your loads on the whiteboard…
The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come.
For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that!
Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up.
This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up.
CrossFit Cardiff 12 Days of Xmas
1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)
Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour.
Today we build strict strength, put this time after we have got a little gassy.
CrossFit Cardiff WoD
A: 12min EMOM
10 Ring Rows
10 Wall Balls (20/14lbs)
10 Hip Extensions
B: Strict Press
5 - 5 - 5 - 5 - 5
You benched, got hench and...none of you died!! You beat life!
CrossFit Cardiff WoD
A: 3 sets of:
20 Hip Extenisons.
10 Squat therapy squats.
B: Within 5mins complete an AMRAP of:
5 Deadlifts (140/90kg)
10 Push Press (50/35g)
After nearly 6 years of blog posts I am starting to run out of pictures so please excuse the above...it's true though!
We are well on the way to May, and you know what that means...this year is flying by AND, more importantly, SUMMER IS COMING!
What that means is that you need to get your asses ready for the beach! Luckily for you, we've got your back at CrossFit Cardiff...
CrossFit Cardiff WoD
A: 4 sets of 20 Hip Extensions
B: 5 - 10 - 5
Back Squat
Back Rack Walking Lunge
Back Squat
You have 4 sets to find the heaviest load possible for the above complex. The bar stays on the back until the complex is finished.
Please post loads to comments...
PS: Revenge is sweet.
