Workout of the day
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Medicine Ball Cleans
Whether you think so or not, or whether you want to or not… there is no reason to put the medicine ball down.
The last time we programmed this I had a lot of complaints, save your breath… I have heard them all before…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Medicine ball cleans (20/14lbs)
Burpees
Be extremely careful when coming to the gym please all, we have some stalkers in our midst. Cutting about with sweaty palms and lunchboxes full of soggy sandwiches, waiting for the right time to get an awkward selfie, secretly sniffing your hair as they do!
A very bizarre bunch of characters who are essentially good people, but just need some help, a little bit of love and to be told everything is going to be ok.
Support from the normal people amongst you is what is going to get them through these troubled time!
They also need some significant help in taking said selfies…
CrossFit Cardiff WoD
A: 3RM Bench Press*
B: For time:
150 Med Ball Cleans (20/14lbs)
*Perform within 5 sets of increasing weight
With the summer firmly on us, we will soon be larging it in the benefits of all the hard work put forth this winter. Putting your fitness to good use as you conduct activities long into the beautiful summer nights.
Or, perhaps sat in a sun kissed beer garden. Enjoying maybe too many drinks safe in the knowledge that you have not only worked hard for them, but your body’s superior level of fitness will dispel any dirty hang overs. Just like Conroy can.
Play with your kids, grandkids, even though you really do have that hang over, because you know what…thrusters and burpees and deadlifts and pull ups, muscle ups and box jumps and squats and even the assault bike will allow you to be able to do it. And all with a smile on your face safe in the knowledge that your kids know that you are the coolest Dad/Mam out there; you will thrash the other dads in the egg and spoon race for sure.
But we share, we embrace others, we are fiercely loyal yet wonderfully welcoming. And so, bring your buddies…
Monday 22nd - Sunday 28th of July
Bring a buddy to the gym, for free, and let them experience just what you will not shut up about!
Please email dafydd@crossfitcardiff.com with their names and email addresses and I will get them feeling all fluffy.
CrossFit Cardiff WoD
2 Rounds For Time:
100 Double unders
50 Medicine Ball Cleans (20/14lbs)
25 Toes To Rings
Scores to the board please legends.
Right then you competitive buggers, a few of you have been asking about the 2019 CrossFit Games Open: what we are planning to do and how it will run, all that stuff. Clearly I am more than happy to judge those bad asses of you who have your eyes pinned on the big dog, Mat Fraser…he’d better watch out. Now that the Met Con class is up and running, Joey has been training 14 times a day!
I say training, it kind resembles such, apart from yesterday where all I could detect was a barbell slapping him about the face as if he owed it money! 😉
Anyway, here is some info:
The open is upon us and registration is live…sign your arses up! It costs $20 and you can do so by clicking here
What you get...the opportunity to be the world's fittest! The mere mortals amongst us, just get to have a ridiculous amount of fun for five consecutive weeks! This year, the workouts will be done on Saturday's, so that: the Friday morning class/coach doesn't suffer having to run the workout with little to no prep (even though there is no way that Ash will be going to bed prior to the announcements); there is more time for fun and frolics (most of you can spare a little longer for such activities on a Saturday); and if I decide to program the exact same movements on Thursday (history proves that I am extremely good at this), then you have a day of rest before attacking it.
It all makes perfect sense.
In order to keep up the camaraderie and good times throughout, mini "teams" will be allocated from those who have signed up to battle it out in as many inventive and ridiculous ways as creativity will allow; atop of the already assigned WoDs.
A week prior to the first Open WoD, 19.1, teams will be drawn out of the hat, affording you ample time to discuss team game plans with your Team Captain's (appointment method TBC) as well as set up the essential - and not at all annoying - what’s app/facebook messenger groups, as well as the coach assigned to control the squabbling. 😉
Each team will have two coaches assigned. Set to lead by example by undertaking each workout head to head, no shirt, no chalk, and wearing a £7 pair of pumps bought from the local Tesco Extra; just like the good old days, old fashion stare down! 😉
For the entire open, teams will acquire points for workout wins, for participation, for those deemed to have gone above and beyond for their fellow athletes (whether they are on their team or someone else's), as well as performing weekly tasks.
Throughout the open, members will also gain points for each friend (one per person) who attends each "Saturday morning lights" event. These friends should not have done CrossFit before but be up for a kicking (😉) and more importantly a laugh. The ability to count double unders will also be appreciated.
Look out for further details to be announced, but for now…get registering, be sure to request to be added to the Reebok CrossFit Cardiff Team roster, and let the games begin…
CrossFit Cardiff WoD
For time:
100 Toes To Bar
Every time you break perform 15 Medicine Ball Cleans (20/14lbs)
Who’s got it in two sets?? If you have the minerals, come on in and get after it. Record your Friday score to the whiteboard please…
Welcome to a new week all! I hope you all had a fun filled weekend, jam packed with frolicking and banter and Tom Foolery and NO booze!
Now, make sure you do actually READ BELOW because, if you turn up to the 4:30pm class at 5pm tomorrow afternoon, with those cute little puppy dog eyes, you will be forced to make a decision: click you heels upstairs for 30mins, in our beautifully constructed lounge area, with coffee and reading material available…or…
Get an assault bike and achieve as many calories as possible within 1min, if the final number is below 50, then perform the remaining reps of heavy Wall Balls…before…going upstair and clicking your heels upstairs for 28mins, in our beautifully constructed lounge area, with available coffee and reading material. 😁
CrossFit Cardiff WoD
In teams of 4, complete as many rounds and reps as possible, within 30 minutes of:
30 Medicine Ball Cleans (20/14)
20 Calorie Assault Bike
10 Box Jump Overs (24/20)
Two people working through the round (split however)*
The other two athletes accumulating Handstand Push Ups
*Switch when 1 round completed
Please write completed rounds and Handstand Push Up reps to the whiteboard…
I told you the Devil was going to reach into your soul and remove a vital part of you hey?! And the bugger can do it all while you are trying to pull two dumbbells over your head! The total swine!
Luckily for you little legends, tomorrow, rather than do some really hard movements like a Devil’s Press, we have some really “easy” ones for you! Chill out a little, this won’t hurt a bit, there’s no way that your legs will scream for mercy, but rather you will finish looking like a complete God/Goddess instead!
CrossFit Cardiff WoD
5 Rounds for time of:
35 Medicine Ball Cleans (20/14lbs)
15 Toes To Bar
35 Double Unders
Sprint, as fast as your tired little legs will take you, and write your times on the whiteboard please…
It is clear all that Suller is back training, in the morning, getting it done before Finners decides to kick right off!! Now you might think that I know this, only due to his name being on the whiteboard next-door to blazing times; destroying everyone at the gym rather than suffering at the hands of sleep deprivation. But actually, before I've even looked at the whiteboard, I see that f**king cup!!
CrossFit Cardiff WoD
Each for time, complete:
1 round:
32 Toes to bar
32 Medicine Ball Cleans (20/14lbs)
Rest 2 mins
2 rounds:
16 Toes to bar
16 Medicine Ball Cleans (20/14lbs)
Rest 4 mins
4 rounds:
8 Toes to bar
8 Medicine Ball Cleans (20/14lbs)
Are you excited? Did you even remember that we are kicking the week off with the final workout in the Partner league...COURSE you did!! How could you forget!
However, in order to tease you a little more, I need to tell you something else that is really cool...the latest Foundations course has just finished and these heroes will likely be in class today! If you see anyone looking like a rabbit blinded by the head lights...grab them, embrace them with a sweaty, chalky and hair hug, squeezing until they feel warm and fluffy. Lull them into a false sense of security; a safe place...and then we'll smash them with the assault bike!!
Ooooops, I gave the game away...
Partner League WoD 4
A: Within 4mins:
Accumulate as many calories as possible of: Assault Bike.
Rest 4mins
B: Within 4mins:
Accumulate as many reps as possible of: Medicine Ball Cleans.
Rx 20/14lbs
Scaled 14/10lbs
Calories and repetitions can only be accumulated with, one athlete working at any one time.
