Workout of the day
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Metcon
Welcome to the weekend and more than likely some form of complete and utter thrashing by the hand of Mikey B and an assault bike! Good luck!
Before you do that though, this might just pinch a little bit… just a little.
CrossFit Cardiff WoD
10 rounds for maximum reps of:
30s Burpees
30s Rest
30s Dumbbell thrusters (2 x 50/35kg)
30s Rest
Just the workout, nothing special! The weekend is fast approaching and you can’t really polish a turd!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Overhead squats (60/40kg)
15 Pull ups
20 GHD sit ups
Specialty
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Clean and Jerk
2 - 2 - 2 - 2 - 2
Zombie squats
A cheeky little mid-week blast where the weather is absolutely mental! At least it is where I am! Let’s hope Cardiff is basking too!
I wish your posterior chain all the luck in the world!
CrossFit Cardiff WoD
Within 20 minutes, complete:
21 - 15 - 9
Calorie row
Deadlift (160/105kg)
In the remaining time, set a 3 rep max deadlift
What’s better than knowing that you are on a hump day and headed quickly towards the weekend… a top level mid-week thrashing!
The top prize goes to the individual who can guess which parts of the body that will be taxed during this little kicking?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 Toe to bar
20 Kettlebell swings (24/16kg)
40 Double unders
I promise you that you will NOT appreciate this! No need to fluff this up or waste time ripping into Nicole, I’m just going to let you have it… other than of course say…
everyone should workout once every six months, so hard it makes them want to/or actually makes them vomit… this is one of those days!
CrossFit Cardiff WoD
For time:
50/40 Calorie assault bike
25 Power cleans (70/50kg)
So where are yesterday was a heavy day, today isn't! Today is metabolic conditioning, it just happens to involved two weightlifting movements which happen to be moderately heavy!
Not to worry, you have a “rest” as you change your own load! ;-)
Enjoy, enjoy!
CrossFit Cardiff WoD
5 rounds for time:
20 Deadlifts (80/55kg)
10 Front squats (60/40kg)
Please use a sanitised pen and get those times up to the whiteboard…
That Friday feeling again! Smash yourself into the weekend with a cheeky workout, maybe some BrewDog, time with a loved one discussing the up and coming summer months and avoid the coronavirus!
Have a good one team.
CrossFit Cardiff WoD
5 Rounds for time:
10 Deadlifts (100/70kg)
15 Strict ring dips
Final weekly times up on the whiteboard please! Push yourself for load on the deadlift.
Metcon
10 Rounds for time:
200m run
10 Dumbbell step ups (2 x 50/35lbs - 20” box)
Enjoy this utter shitfest, times up and go and put those feet up.
Screw you 20.2, that sucked! Weirdly enough. As if after 8 opens, this being my 9th, I should be surprised to learn that the simple triplets programmed by TDC are effective!
Hence the reason why we stick to the very same mantra, because it sucks! Couplets are the same, and in fact even more painful - fewer movements equal less transitions and therefore less rest. That with programmed rest/recovery is a painful recipe. Hence why you were all mullered after today’s little gem!
Onto yet more fun…
CrossFit Cardiff WoD
4 rounds of:
Within 3 mins:
20 Toes To Bar
Remaining time...
Max calorie row
Rest 6 mins between rounds
Please record total calories rowed per round, to the whiteboard…
If there was one super power available on this planet, I would love it to be that of being able to read minds…not just the human mind, in fact that would be boring in comparison to being able to read the mind of a 5 month old, German Shorthaired Pointers’.
For example, can you imagine what he must be thinking about when attacking a blanket so vigorously that he ends up wearing it; looking only slightly differently to that of someone wearing a condom (obviously the shape hopefully providing the main difference).
Or when throwing himself around his bed, like a puppy possessed, when there is clearly nothing but him in it. Barking at his own shadow or the noise that he has just made mid thrash.
Maybe finally when wandering around the house, climbing up on every available piece of furniture - for 3 and a half hours - seemingly dipping his paw into the hot water of just what kind of behaviour is acceptable; can I chew this…NO. Should I take this toy and bury it in the…NO. Maybe I could pee right….NNNOOOOO!!!!
Below is actual photographic evidence of Oppo, chilling out once his all out onslaught directed entirely towards yours truly had eventually come to a close; multiple hours later…
What???
CrossFit Cardiff WoD
Complete as Many Rounds and Reps as possible with 8 minutes of:
9 Hang Power Cleans
6 Front Squats
3 Shoulder To Overhead
Barbell loaded at 80/60kg
Intelligently attack this workout, it’s the only way. Once over (it will only last two songs), get you rounds and reps up on the whiteboard in celebration…
