Viewing entries tagged
Pull ups

WoD - Thursday 25th January, 2024

WoD - Thursday 25th January, 2024

For all of you Romeo’s out there remember, it’s the Welsh Valentines day today, be spontaneous (if you didn’t know), get your arses to the morning classes and take your better halves (or maybe someone you hope to be) out for the night. You will likely not regret it!

CrossFit Cardiff WoD
For time:
Run 200m
20 Bar muscle ups
Run 400m
35 Chest to bar pull ups
Run 800m
50 Pull ups

Specialty
A: For 6 rounds, every 2 minute2:
1 Snatch pull + snatch

4 Sets
6/6 Bulgarian squats
10/10 overhead plate step ups

WoD - Tuesday 16th January, 2024

WoD - Tuesday 16th January, 2024

Well I am assuming that your legs are completely f**ked, likely along with the rest of your bodies! 😬😁

The good news is that tomorrow we will give them a little break… ish… before we smash the crap out of them again on Wednesday! 😬😬😬😬😁😁

GOOD LUCK and remember, we love you… hence why we do it!

CrossFit Cardiff WoD
Every 4mins for 20minutes:
200m Run
12 Pull ups
9 Chest to bar pull ups
6 Bar muscle ups

Specialty
A: 20 minutes of handstand practice

B: Conditioning:

3 Sets:
5 - 10 Headstand foot taps
10s/10s Single arm hold - wall/box

3 Sets:
16 - 20 Stalder leg lifts
10 Rower pike ups

WoD - Wednesday 10th January, 2024

WoD - Wednesday 10th January, 2024

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

WoD - Wednesday 22nd November, 2023

WoD - Wednesday 22nd November, 2023

Mid-week and I am sorry we have a hurdle to jump. Not to worry though… you didn’t need that skin on your hands anyway no? Blame Mikey B!

CrossFit Cardiff WoD
‘Eva’
5 Rounds for time:
Run 800m
30 Kettlebell swings (32/24kg)
30 Pull ups

Janet’s face when reading the blog… yes it’s real!

WoD - Tuesday 28th June, 2022

WoD - Tuesday 28th June, 2022

Well I did try to warn you, that workout is an absolute stinker! Genuinely don’t know if you are going to complete it, shit yourself or both!

Fair play to anyone who rocked up to a class, unknowingly or not to give it a stab!

Enjoy tomorrow’s workout, because Wednesday’s tried to kill me last week.

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
20 - 20 - 20 - 20
Pull ups

These are superset, each are for load and time

Specialty
Toes to bar
A: 3 sets of max set of unbroken toes to bar

B: 3 Sets:
10 - 20s L-sit
10 Lat pull overs
12 - 16 Hanging flutter kick

WoD - Thursday 10th March, 2022

WoD - Thursday 10th March, 2022

It is chipper time and nearly 22.3 time! Whats the bet that that will be a chipper and with all of the same movements as tomorrow and Friday’s workouts?
High thats the chance. FFS!!

CrossFit Cardiff WoD
For time:
Run 1 mile
75 Kettlebell swings (24/20kg)
50 Pull ups
25 Shoulder to overhead (60/40kg)

Go hard and attempt to keep everything to as fewer sets as possible…

Specialty
Bar muscle up
A: Kipping Practice

B: Bar muscle up practice

C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips

WoD - Wednesday 14th July, 2021

WoD - Wednesday 14th July, 2021

A sneaky heavy barbell thrown into a metabolic conditioning workout is always a blast hey!! High heart rate, gassed out and having to think of a challenging technique due to a heavy load. It is an easy way to get a heavy stimulus into a workout, one more that will be coming your way soon will couple together a bench mark girl and max rep lift attempt. Painful and very difficult!

Much like tomorrow…

CrossFit Cardiff WoD
3 rounds for time:
21/18 Calorie assault bike
15 Thrusters (40/30kg)
9 Pull ups
Rest 5 minutes between rounds

Go as hard as possible on each round, take the rest and become comfortable with being extremely uncomfortable…

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WoD - Tuesday 11th August, 2020

WoD - Tuesday 11th August, 2020

And so, after easing you in nice and gently with a hero workout, the heat is about to be turned up. Tomorrow we will attack a three part workout, each for time and potentially vile. Ample rest between efforts should ensure that there is entirely no reason for you not to go completely bonkers!

Good luck!

CrossFit Cardiff WoD

Complete each section for time:
A: “Grace”
30 Clean & Jerk (60/40kg)
Rest 5mins
B: 75 Pull ups
Rest 5mins
C: Run 1 mile

Please get your individual times for each part up on the whiteboard…

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WoD - Monday 27th July, 2020

WoD - Monday 27th July, 2020

Legends, thank you to so many of you who have returned your equipment to the box, and thank you so much for paying it all so much respect and looking after it!
I am looking forward to the remaining equipment being delivered soon.

With said equipment, we can start implementing barbell movements. Holy shit! Now for some of you, this will be the first time you have had the chance “feel the steel” in a few months and so, you may have lost some capacity here. Nothing to stress about, just something to be aware of. Consider scaling some prescribed loading to ensure that you are able to settle back into the routine safely.
Unless of course, your name is Christie Sull and took a PVC pipe only from the gym and have religiously smashed yourself with daily positional work! Certainly NOT used it to whack your housemate when she annoys you.

Enjoy a new week of hard graft team. Another week closer to moving back indoors.

On that note, we have had an official complaint regarding the volume of the music. Meaning that unfortunately I am going to be removing the speaker for at least the morning classes, and, have a reduced volume for the rest. At the end of the day, we are able to train outdoors and really want to maintain that (in this current climate) privilege, and so listening to the sounds made by your body mid workout is just fine for now.
Should times get really hard, I’ll have Liv Duffin sing to you throughout your sessions.

CrossFit Cardiff WoD
Within 16mins, complete as many rounds and reps of:
14/10 Calorie row
12 Hang dumbbell snatch (alternate: 50/35lbs)
10 Box jumps (30/24”)

Accessories - if the pull up bars are still there
4 x sets of 8 - 10
Strict pull ups (jumping or banded were required)

Please get the rounds and reps completed up on the whiteboard…

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WoD - Monday 20th July, 2020

WoD - Monday 20th July, 2020

Can you f**king believe that on our first WoD back in 4 months we didn’t get a group picture afterwards! FFS!!!

Anyway, it was a blast and by the end, everyone was high on assault bike endorphins, caffeine and SUGAR!! Amazing result!

This week is the start of our outdoor classes, please yet again, just bear with us while we learn this new way of operating. Once a “soft” opening week out of the way we shall be adding more class times to aid with your schedules.

To help you lot get back to normal, Mikey B and I have been busy! Let’s just hope no one has nicked them before tomorrow…

CrossFit Cardiff WoD
5 rounds for time:
75 Double unders
20 Dumbbell Snatch (50/35lbs)

Loading
1 Dumbbell (50/35lbs)
1 Kettlebell (24/16kg)
1 Rucksack (20/15kg)

Warm up
3 Rounds of:
Run 200m
20 Single unders
10 DB deadlift

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

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WoD - Thursday 23rd January, 2020

WoD - Thursday 23rd January, 2020

Just in case you were wondering, yesterday (the power cleans) wasn’t a heavy day, it was merely an annoying load that made you think while at fatigue.
Today (presses and jerks) was a heavy day. A real heavy day! 
Another benchmark tomorrow, my second ever CrossFit workout and a beast! Who’s got Spealler with over 38 rounds? 😳

CrossFit Cardiff WoD

“Cindy”
Within 20 minutes complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats 

Make sure you record your scores for this classic benchmark girl. PBs on the whiteboard in RED marker please.

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WoD - Friday 27th September, 2019

WoD - Friday 27th September, 2019

Reebok CrossFit Cardiff Open 2020 Information

Ok team, so we have some exciting news and important dates for you to get you into the open spirit. Blast through half of the miserable winter with some fun times with the first event has already been created.

So this time around we have a little bit of a twist. We are going to be running with teams, two of them, but with an altered focus. Rather than compete for glory, we will refocus in order to help others.
Each team will have a charity, decided by their Team Captain, and throughout the 5 weeks of the open, will set their goals to raise as much money as possible.

Team Captains will take it in turns each week to set a theme for the event, with every athlete achieving the standards of the theme donating a minimum of £1 to the ever growing pot. Once monies have been totalled, the winner’s charity will receive a £50 donation from CrossFit Cardiff in order to bolster it’s amount.
The final week’s theme will be set by CrossFit Cardiff, details to follow.

In addition to the set workouts, teams are fully encouraged to raise as much money as possible, throughout the 5-week open period, by any means necessary. Examples are: skydives, baked bean baths, warm custard wrestles, etc.

As a side focus, athletes within each team will be partnered up with an accumulative score per workout, per partner will be entered into a custom leaderboard where each duo will battle for The Reebok CrossFit Cardiff Affiliate Cup (a cup that Conroy is going to buy and have engraved), an annual prize who’s status will test the boundaries of relationships.

Now I understand this is all extremely exciting, and you can all forget certain important and vital dates, and so you simply need to see below:
REGISTER FOR THE OPEN BY: October 6th
TEAMS ANNOUNCED ON: October 7th
FIRST EVENT, 20.1: October 11th

The only thing left to do is to give you your Team Captains…

Team Christie, Team Addy. *real team names to follow.

Team Christie, Team Addy. *real team names to follow.

 Now what better way to get set for the open than to do a shit ton of thrusters?!

CrossFit Cardiff WoD

A. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (50/35kg)
Bar muscle ups

Rest 5 mins

B. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (40/30kg)
Chest to bar pull ups

Please get rounds and reps up on the whiteboard and have a kick ass weekend…

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WoD - Thursday 27th December, 2018

WoD - Thursday 27th December, 2018

Hands up if you have no idea what day it is!! Yep, me too. Anyway, there are a few funky days between the Xmas festivities and the banging New Years Parties! Where, yet again, you will all be eating too much and drinking waaaaay too much! All just deserved of course!

Why not though, give yourself a couple of days of fun and fitness to top up your cravings before the new year officially begins and you can chase those illustrious goals with the new help from CrossFit Cardiff’s brand new timetable; all kicking off on the 7th.

For now, just remember tomorrow’s opening times:

WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00

CrossFit Cardiff WoD

3 Rounds for time:
15 Thrusters (40/30kg)
15 Pull ups

Rest 10mins

3 Rounds for time:
9 Thrusters (40/30kg)
9 Chest To Bar Pull Ups

Once you’ve done Fran, rested and then done Fran, please write your scores to the whiteboard, before bugging out to drink and eat some more…

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WoD - Wednesday 1st August, 2018

WoD - Wednesday 1st August, 2018

If the front squat and GHD killer workout didn't destroy your world as much as it did mine, there is literally no way that 'Jack' won't! One of the original Hero workouts, programmed by a friend of mine who owns literally one of the first ever affiliates aside from HQ, and former plain clothed drugs prevention police officers...otherwise known as a legitimate badass!!

If you were wondering what the latest Instagram post was all about, then log on to tomorrow's WoD post and get excited, a very cool event is coming directly to CrossFit Cardiff. And you only have to wait for 24 hours to find out just what...

But for now, back to this week. Wave goodbye to your legs...

CrossFit Cardiff WoD

3 Rounds for maximum rounds of:
Within 15mins:
Run 1 mile
In the remaining time, complete as many rounds and reps as possible of 'Cindy'*
Following each run, continue the Cindy score from the previous round. There is no rest between rounds.

'Cindy'
5 Pull Ups
10 Press Ups
15 Air Squats

Please write your total and any partial Cindy Rounds to the whiteboard....

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WoD - Monday 2nd April, 2018

WoD - Monday 2nd April, 2018

Welcome to a new week, we are back to our norm, programming by Conroy. Just remember that the gym still has limited hours, taking full advantage of the bank holiday:

Open gym: 10:00 - 11:00
WoD: 11:00 - 12:00
Open gym: 12:00 - 13:00


Thanks to all that came down on Saturday for the end of the open, inter mural throw down. Loads of fun was had and Team Green, as usual, won convincingly. Fricking great day! 

"Fun" times tomorrow. Chance to work off all those easter eggs...

CrossFit Cardiff Partner WoD

Run 1 mile together
100 KB swings (24/16kg)
80 Pull ups
60 KB goblet squats (24/16kg)
40 T2B
20m KB OH lunge (each - can be split into 2 x 10m YGIG) (24/16kg)

Please write team times to the whiteboard...

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WoD - Tuesday 24th October, 2017

So even though the overwhelming majority of you will have avoided sneezing, walking, farting or even standing today, I sincerely hope that you have avoided intensive care and Rhabdo. It was a challenging workout, to say the least, but with good scaling the stimulus can still be maintained. 
Unreal effort and great classes across the board. 

Tomorrow we have two benchmarks for you. Rarely done within the same hour and especially this way around. Something that I will write a post about, explaining exactly why. 

CrossFit Cardiff WoD

Within a 30min window, compete both parts A and B:

A: "Helen"
3 Rounds for time:
Run 400m
21 KB Swings (24/16kg)
12 Pull ups

B; 1 RM Snatch. 

Rest for as long as required between parts A and B. Please post times and loads to the whiteboard....

Accessory Program

Session
Goblet squat with kettlebell (ideally 8kg or less weight than you used in the second week)
2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 3x20kg plates stacked
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)

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WoD - Friday 6th October, 2017

It's FRIDAY!! Last day of the week and into a kick ass weekend full of fitness and boozy nights! 

Why not kick it off with a cheeky coffee and one of Gibbo's delicious balls?!

CrossFit Cardiff Partner WoD

Within 20mins complete as many rounds and reps of:
"Cindy"
5 Pull-ups
10 Press Ups
15 Air Squats

Partners will complete a 20 Cal row before changing from Cindy to the rower. 

Please post scores to the whiteboard...

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WoD - Wednesday 25th January 2017

Now that Jimi has put his clothes back on he can put his shitty stick firmly away until the next time. 

CrossFit Cardiff WoD

15min AMRAP of:
5 Left arm DB OH Lunges (45/25lbs)
5 Right arm DB OH Lunges (45/25lbs)
10 Pull Ups
15 GHD Sit up

Scale GHDs to ab mat sit ups in required. 

Please post rounds and reps to the whiteboard...

FEET IN!

FEET IN!

Tuesday 19th April 2016

Shift from a fast and furious workout to a mid range chipper. Good job it will be just as fun. 

CrossFit Cardiff WoD

For time:

100 Double Unders
50 Pull-ups
25 STOH (50/35kg)
50 Pull-ups
100 Double Unders

Please post times to comments...

 

WOD - Tuesday 15th September

Loved the Monday Morning Crew, completely undeterred by the well timed downpour which coincided with the 2nd run.  I was also part of the evening class and can confirm that it was so much fun!  The intention for the workout was to make you hang onto the bar and squeeze out a few more reps, and you all embraced it, the threat of another 400m was clearly a good incentive!  Nice work.

I'm still coming to terms with the new blog layout but rest assured I'll be trying to make use of all the fancy multimedia functions in due course.

Tomorrow we take on a couple of short and spicy AMRAPS.  There is no real reason to break any of the movements here or at least to stop moving.  Enjoy!

 

7 Minute AMRAP

5 Pull Ups

10 Press Ups

15 Air Squats

Rest Exactly 2 minutes

7 Minute AMRAP

10 KBS (24/16) 

30 Double Unders 

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