Workout of the day
Viewing entries tagged
Overhead squat
Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
So I actually got away with it. ish. The hangover wasn’t as soul destroying as I thought it would be. The method… not drinking 13 baby Guinness, 9 jägerbombs and 7 tequila stuntmen! Who’d have thought!?
CrossFit Cardiff WoD
For time:
3 Rounds of:
60 Double unders
12 Overhead squats (60/40kg)
Rest 2 minutes
3 Rounds for time of:
50 Double unders
9 Overhead squats (70/50kg)
Rest 2 minutes
3 Rounds for time of:
40 Double unders
6 Overhead squats (80/60kg)
Specialty
For 5 rounds, every 2:30 minutes
1 - 5 Strict handstand push ups
(deficit if possible)
For 5 rounds, every 5 minutes
1 - 2 Negative handstand push ups
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs
Happy Monday you lovely lot! I hope you have all had banging weekends! Fitness and fun filled, but ready to hit the ground running with let’s be honest, a pretty brutal workout. You are going to love it…
Back with one hell of a bang!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
25 Toes to bar
5 Overhead squat (80/60kg)
50 Double unders
Eeeeek!
As you all already know (as I’m sure you’ve read the facebook post) we have a bank holiday this coming Monday and are therefore doing the workout “Murph” a tradition within the CrossFit community as a whole. It will be extremely challenging and you will be needing some significant morale to keep you going.
I firmly suggest not arriving to the gym hung over to do it but, there is no true to the rumour going around that the workout must be completed as a 100, 200, and 300 fashion.
The morale of the story… don’t listen to what Tom Walker says!
CrossFit Cardiff WoD
Overhead squat
5 - 3 - 1 - 1 - 3 - 5
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
Not that I really want to talk about drinking ever again but… keep your eyes peeled for info regarding the CrossFit Cardiff 2022 Xmas party! And just remember how f**king epic it is!
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5
These sets are straight and heavy.
Prior to each, athletes will complete 10 reps of a very slow and controlled wall squats, and you will bloody well love it!
Specialty
Now I maybe entirely wrong, again, but it will go a little something like this…
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
3 - 3 - 3 - 3 - 3
Increasing weight for all sets
Nearly there team, the weekend is teasing you it’s so close! Luckily for you lot, you only have to put up with Mikey B and not an absolute thrashing from me! 😁
You are welcome!
CrossFit Cardiff WoD
For max load:
5 - 5 - 5 - 5
Overhead squat
Ah the overhead squat, the movement that makes you want to kill yourself. Watch this cool video below to see someone else thinking the very same thing…
The standard is no longer BW by the way… it’s 1.25 BW. BONKERS!!!
Hump day gone, downhill all the way.
With a little more of a chilled day ahead, all you have to do is lift some heavy arsed shit over your head and squat it like a boss.
CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3
For max load
Specialty
Squat snatch
3 - 3 - 3 - 3
Overhead squat
5 - 5 - 5 - 5
Spending the evening with 4 german shorthaired pointers must be the fastest way to be driven to alcohol that I have ever encountered, even faster than a mid lockdown Boris Johnson announcement.
The process is accelerated by attempting to get them all to pose for a picture…
CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3
Specialty
Bar muscle up
A: Bar muscle up drills
B: 3 Sets
20s Hanging strict hollow
40s Superman hold
5 Strict weighted pull-ups
The weekend is over and Mikey B is angry about it. He said something about kicking your arses with the programming this week, I mean I said that was a little harsh Mikey, but he wouldn’t listen!
The open is now over, and the timing is perfect… for you all to get yourselves to the specialty classes so that you are able to work on that muscle up technique for next year!
Right then, lets start off with a bang, one hell of a bang…
CrossFit Cardiff WoD
”Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (40/30kg)
Be sure to record your times for this benchmark workout as it will come up again…
Nothing like a cheeky half month of rain inside of 20 minutes to soak you through to your pants on a dog walk hey! The good news is that it did not penetrate my skin and so I was just fine. After wringing out my socks on my safe return home I had no dramas! I know you’d all be worried otherwise.
No complaining about tomorrow’s workout, it would have been so much worse had I not asked Ash just what the f**k he was thinking! 😉😳
CrossFit Cardiff WoD
5 rounds for time:
10 Overhead squats (60/40kg)
20 Toes to bar
Get those times up on the whiteboard once you have the sensation back in your arms please…
Now that the dust has settled a little I will comment minimally on the weekend. Minimally only because my knuckles are swollen enough to cause typing to be annoyingly painful.
Speaking of swollen knuckles, you warriors are going to be proudly sporting your battle scars about the gym today, and if not (due to a well earned rest day) then maybe at work if you had to go, or your favourite coffee shop if you didn’t! Either way, I hope you told as many people as you could that you got them by partaking in a hugely successful and awesomely cool event!
But, don’t forget that it wasn’t just Saturday…the whole month was a build up to that day. Ensuring that when we began, we were already sore. I can promise you now, when I got home yesterday, I felt just like I did many years ago upon completion of the Commando Phase of Royal Marines training; f**ked! It was perfect.
Not quite as perfect though, as that last rep. Rep 633, in complete silence and to be able to do so in front of you all, was truly something that will be remembered for years to come.
The pot is up to £3494, more than tripling the intended target and will reach over £4000 once the donations have been counted and the money from t-shirt sales has been transferred. In fact, it may well be closer to £5000. What an achievement, I couldn’t be more proud of you all.
It was just an awesome month!
CrossFit Cardiff WoD
For time:
9 Squat Snatch (60/40kg)
15 Power Snatch (50/35kg)
21 Overhead Squat (40/30kg)
150 Double Unders
21 Overhead Squat (40/30kg)
15 Power Snatch (50/35kg)
9 Squat Snatch (60/40kg)
Please post times to the whiteboard…
Don't worry, you're not broken, it's just the Easter Eggs that are causing you to feel like this! That and the hot crossed buns, the beer (especially if you're Conroy), the pancakes...especially if you're Conroy or maybe even the copious amounts of meat that was consumed on Saturday.
You'll be back to normal before you know it. But until then, get a load of this, I bet you go crossed eyed before you even hear the words...3...2...1...GO!
CrossFit Cardiff WoD
Within 2 minutes complete as many reps as possible of:
20 Cal Ass Bike
Max Reps Overhead Squat (50/35kg)
Rest 4 mins
Within 3 minutes complete as many reps as possible of:
30 Cal Ass Bike
Max Rep Overhead Squat (50/35kg)
Rest 6 mins
Within 4 minutes complete as many reps as possible of:
40 Cal Ass Bike
Max Rep Overhead Squat (50/35kg)
If you are still in the land of the living, and are actually capable of cognitive thought, please write your total reps, for each round, on the whiteboard...
Don't they look beautiful?!?!
Pinch, punch, first of the month you beauties.
I have two things to tell you tonight. Firstly, Prodders the rockstar is putting herself into a hole for the entire month by donning a 10kg weighted vest! The only time she wont be wearing it will be showering, sleeping or working! So she has signed up for as many over-time shifts as the European working directive will allow, warned Welsh water off about an up and coming demand increase of it's services and has purchased a brand new, memory foam mattress ready for the second most famous sleep in in history! John Lennon eat your heart out!!
All joking aside, what she is doing is seriously commendable. Please, please get behind her and give her the support she deserves. You can find out just how by clicking here...
https://www.justgiving.com/fundraising/myweightedweeks
Secondly. And as importantly, throughout 2018 I will be recognising a member of the month. Various reasoning, depending on what the coaches have witnessed throughout workouts and classes will dictate who this award is given to.
This month, Enrique has really caught my eye, rather than simply kicking ass and fully committing to each and every workout, as soon as he is done, he's over to his fellow team mate to support them over the line.
CrossFit is hard, really hard, but it's people like you Enrique, that makes those thrusters just that little bit easier.
People are gonna be especially in need of you tomorrow brother...
CrossFit Cardiff WoD
A: For Time
21 - 15 - 9
Deadlift (100/70kg)
OHS (60/40kg)
Rest 6mins
B: For time:
21 Cal AB
Rest 3mins
15 Cal AB
Rest 2mins
9 Cal AB
Try, if you can, to peel yourselves off the floor and get those scores written on the board...
Suller is alive and back in the room! The coaching staff have been checking in with him on a regular basis since the CrossFit Cardiff Xmas party, due to confirmed reports of him sporadically licking Conroy's face. Bizarre behaviour, sometimes witnessed on inaugural attendances to the event.
How he has made it so long without ever attending is unbeknown to us, yet largely at this stage, unimportantly. As, due to an unfortunate vomiting incident, will more than likely be his last! At least he had significant fun while it lasted.
CrossFit Cardiff WoD
Perform 4 sets, for load of:
4 Overhead Walking Lunges
4 Overhead Squats
4 Overhead Walking Lunges
Rest as needed between sets. Please post loads to comments...
This coming weekend, the gym will be closed to host a CrossFit Training Level 1 seminar. Now we normally lay something on for you fitness fanatics on the Saturday at the same time as the class, but due to the fact that the overwhelming majority of Wales (including my Mother) will be drunk to watch the game, then we are going to leave it until Sunday.
At 6pm on Sunday night, following the close of the L1, there will be a team WoD. An utter shiftiest no less, to top off your weekend and rid yourselves of your nasty hang overs. DO IT...you know you want to!
CrossFit Cardiff WoD
Run 800m
20 Overhead Squats (60/40kg)
Run 600m
20 Overhead Squats (60/40kg)
Run 400m
20 Overhead Squats (60/40kg)
Please post times to the white board, if you didn't just run to the chip shop on the 400m!
Accessory Program
Squat
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)
So yesterday was spent getting you abs that you can wash your pants on, today we focus on developing an ass that will give people whiplash each time you walk by them on the street.
And that is NOT done by twerking...but by squatting heavily!
CrossFit Cardiff WoD
Overhead Squat
10 - 10 - 10 - 10
Please post loads to the white board...
You didn't know that Jimi kept his change in his back pocket did you?
Welcome to a new week of kick ass fitness gang! I hope you are well rested following your weekends and those of you who took part in the Cardiff 10K and feeling fresh and happy with your achievements - congrats to you guys for getting through it and possibly pushing yourselves way out of your comfort zones.
We start the week with a cheeky couplet, running (sorry) and overhead squats with ascending load.
CrossFit Cardiff WoD
For time:
Run 1km
20 Overhead Squats (40/30kg)
Run 800m
15 Overhead Squats (50/40kg)
Run 600m
10 Overhead Squats (60/40kg)
Run 400m
5 Overhead Squats (70/50kg)
Please post times to comments...
WARNING...Doughnuts may not necessarily enable you to run faster nor squat heavier...but they taste GOOOOOOOOOD!
The plan is to use part A to thoroughly warm you up, prime your central nervous system and get you ready to give 3 genuine attempts at a new PB.
The first rep from part B should be a load that you've never successfully snatched.
GOOD LUCK!
CrossFit Cardiff WoD
A: 10min EMOM
1 Snatch
1 OHS
Build to the heaviest load possible
B: Snatch
1 - 1 - 1
When you're uber board on half-term but find a pen...
I hope you can all walk today. It's either the lunges or the fact that those mighty glutes no longer fit in your jeans! 💪🏼
Tomorrow is cheeky, but I'm not talking about asses this time!
CrossFit Cardiff WoD
Within 8mins, complete:
9 Bar Muscle Ups
9 OHS (60/40kg)
7 Bar Muscle Ups
7 OHS (70/50kg)
5 Bar Muscle Ups
5 OHS (80/60kg)
3 Bar Muscle Ups
3 OHS (90/70kg)
1 Bar Muscle Up
Max rep OHS (100/80kg)
A follow up from last week. But this time, rather than pick it up from the floor, you have to squat it while it's over your head.
Work through the below sets, attempting to lift as heavily as possible!
CrossFit Cardiff WoD
Overhead Squats
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to comments...
