Workout of the day
Viewing entries tagged
Pistols
We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!
CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups
These are you go, I go rounds
Now for some of you, tomorrow won’t be so bad. You who have kept up some form of fitness or movement throughout the silly season will swagger into the box, your new nano’s having already been used enough to rid them of the labels stuck to the inserts and blast through the WoD without a care in the world…
…the rest of you will not! Dive in head first and suck it up. The pain will be short lived (ish) and before you know it you will be a CrossFit hero once more!
The normal time table will resume as of tomorrow.
CrossFit Cardiff WoD
For 5 Rounds, within 3 minutes complete as many rounds and reps as possible of:
2 Hang squat clean (50/35kg)
4 Bar hop burpees
8 Pistols
Rest 1 minute between rounds
Get the first scores of the decade up on the white board…
I hope you guys have all had enjoyable weekends, albeit slightly soggy!
Next Saturday, as per event posted on the members page, we have a Bring a Buddy event. It’s pretty simple:
Select and drag a buddy to the gym
Partner with said buddy and perform the workouts created by the mind of the master
Win some cool prizes
Drink beer and get loose
Saturday will be the first day of a brand, spanking new…bring a buddy week. Running therefore from August 17th - 24th you are welcome to bring a friend or more to the gym with you, free of charge.
All that is needed is to email Davs on dafydd@crossfitcardiff.com, and remind them that not every class ends in beer drinking shenanigans!
Get them involved in something very cool, don’t keep it all for yourselves!
CrossFit Cardiff WoD
Today we dedicate some time to becoming gymnastic ninjas…
For 15 minutes
Pistol progressions/skill work
15 minutes
Handstand Walk progressions
Complete as many rounds and reps as possible within 10 minutes of:
10 Pistols
10m Handstand Walk
10 Ab Mat Sit Ups
Shake off those hamstrings and get your times up to the whiteboard please…
Who’s got that Friday feeling? You know, the super special one where you have to go to A&E and sit in the waiting room without the ability to pick your nose due to the eye watering pain in your arms. There because in the past three days you bicep curled your power cleans, basically climbed a rope without any legs and finally early armed pulled the living crap out of a bunch of Sumo Deadlift High Pull?!
Well don’t fret, you don’t have rhabdo, but you likely do have a sweet pair of pipes to impress the ladies (and lads) on the dance floor tonight! Now just make sure you don’t dance like Davs and you’ll be just fine!
Now then, stand by for ALL the rets of the gymnastics…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20 Alternating Pistols
10m Handstand Walk
10 GHD Sit Ups
Now that you also have abs that you can wash your knickers on, and an arse that will give folk on St Mary’s street whiplash just write Thank you on the whiteboard…
Conroy is another year older, but with those biceps, you’d never know!
Now let’s not milk it too much hey, not until next year when he is the big THREE 0 anyway!!
How do you fancy a cheeky bit of gymnastics hey?! Bring your long socks…you are going to need them!!
Short and sweet tonight sorry, I’ve got proper man shit to do!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 17 minutes of:
1 Rope Climb
6 Pistols
12 Press Ups
24 Abmat Sit Ups
Please get those rounds and reps up to the whiteboard…
Monday is here, I hope you guys had epic weekends filled with glute punishing lunges and step ups, and shoulder sculpting overhead lunges and handstand push ups, coupled with creating hilarious characters in an amazing arts and crafts session. Definitely not drinking and debauchery…man we CrossFitters are cool hey?! ;-)
Now then, please, if you haven’t done 19.3 yet, you must respect that the world still goes around, and our classes still continue. If you happen to find yourself with the top 100 in the world, I will honour repeats, otherwise…you are a complete muppet and should really just focus on the program and going as hard as hell. Suicide, vomit inducing pace for the win.
Please remember to get your scores in by 22:00 (10pm) on Monday night for validation.
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Reps of:
Double Unders
Pistols
Toes To Bar
You know what Sexy Stu says…Summer is always coming…can anyone go unbroken on the TTB? Write your smoking pistol times to the whiteboard please
All those who love an inverted burpee, and most importantly…hold your hands up high!! 🙋🏻♂️
Almost boringly now, we revert to some slightly more conventional movements, although don’t worry. It’s going to hurt! Not only because it contains the wonderful Assault Bike, because and for some reason unknown, Conner’s has decided to give the workout a name…and they are always the worst!
Speaking of Conners, due to the gym being closed for the CrossFit Training L1 this weekend, he will be leading a park workout, following a game of warm up touch rugby, at Roath park. Meeting at the wreck for 10:00am, PLEASE PLEASE, could you go to the post on the Facebook members page on and comment if you plan to attend.
What with Yoga on Sunday night (5:30 - 6:30pm) you will be set.
CrossFit Cardiff WoD
Posterior punisher
5 Rounds of: 1 round every 5 minutes
10/7 Calorie Assault Bike
7 Kettlebell Snatch (R - 24/16kg)
7 Kettlebell Snatch (L - 24/16kg)
10 Pistol Squat (alternate)
10 GHD Hip Extensions
Rest the remainder of the 5 minute window
There will be a strict time cap on the Assault Bike, so cycle hard and fast, and if you still have some minerals left, write your times up on the whiteboard, but if you don’t, do it anyway…
