Workout of the day
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Push Jerk
Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!
CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)
Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%
3 Sets
5 Back squats
3 High box jumps
You’d have thought that you lot would have learnt by now, the old saying, you know…don’t judge a book by it’s cover!
Luckily for me though, nothing fills me with quite as much joy as watching legends like The G-Man walk into the 6:30am class (well at 6:38, “quietly”) laid back and smoking a cigar as he has read the workout the night before and clearly is about to “crush” it!
The only problem is that when you attempt to do double unders after a 20 Calorie assault bike sprint, you can’t! And, you get this stupid look on your face when realisation sets in…you’ve done it again haven’t you. You have allowed yourself to be lulled into a false sense of security and as round one draws to a close, you understand…this time you truly have f**ked it up! But, it won’t be long before you do it again!
CrossFit Cardiff WoD
10 rounds for time:
7 Toes To Bar
7 Push Jerk (60/40kg)
Amazing amounts of PB’s for the one rep max, now get gassy and stacked ready for the beach. Times to the whiteboard please…
Oscar and Danny watching G-man after round one, with the Coach looking on!
On a scale of 1 - 10, 10 being the highest, how hung over do you think the Welsh rugby team are right now?! 11? What an amazing result by a well drilled and cohesive team….just like team green! Clearly the biggest legends and coolest kids on the block, and best at the stuff. All the stuff!
The final folk to do 19.4 please remember that the world does go on, if you have done it once then leave it alone. Support those who haven’t and just get back to kicking your own arse in class. and tomorrow we are back to it with a blast. No more war chants, just warm ups and get after it.
CrossFit Cardiff WoD
Macho Man
3 Power Cleans
3 Front Squats
3 Jerks
EMOM (Every minute, on the minute) for as long as possible
Bar loaded at 185/135lbs
Well that was new…now we sometimes get a couple of DNFs, especially when we wheel the Devil’s bikes out. Not even Satan himself will come to class, the cherry picking bastard! And really…who can blame him?!?
Now I know what you were all thinking, ‘what, 25 cals…is that “IT?”’ Well, maybe that’s what you would’ve been thinking had you not been on those death machines before. In fact the someone - who will remain nameless - actually said “I think I am close to death.” this morning.
Anyway, as I was saying, we have had a few DNFs before but never (ish) have we had a DNS (did not start)!
Ladies and Gentlemen we have a new king of drop off. Going from 23s in the first round, to not actually starting the last, one of your very own…drum roll please…Jack “Clive” Sealey!! Take a bow brother, that was impressive and very funny to watch!
CrossFit Cardiff WoD
Push Jerk
3 - 3 - 3
Split Jerk
3 - 3 - 3
The intention is to add load with each set.
Throw that tin overhead and get the mahussive numbers written on the whiteboard!
What is it with that Assault bike?? Every single time it comes out folk vomit, guaranteed. Brutal pieces of kit!
Now that you ab doms (abdo) have been firmly topped up, you will be able to eat as many mice pies as you need on Xmas day! Speaking of Xmas. Start getting your party tickets paid for please team. Coaches are collecting the readies.
Mel will be unleashed and directed to your home addresses on December 1st...you have been warned!!!
CrossFit Cardiff WoD
Push Jerk
5 - 5 - 5 - 5 - 5
Lift some tin and get some PBs. Please post loads to the whiteboard...
She's coming!
