Workout of the day
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Rope climbs
Rope climbs are dangerous! Luckily, the mini Hitler “AKA Nicole” is back to smash the hell out of you, with her tan in tow, and taking zero prisoners in her scaling efforts.
Do not anger her and her holiday blues!
CrossFit Cardiff WoD
Every 5 mins for 3 rounds:
3 Rope climbs
15/12 Calorie assault bike
20 Wall balls (20/14lbs)
WHAT A WEEKEND! There’s been some fitness, lots of coffee, sun and way too much beer! Fast motorbikes, dogs on beaches and unfortunately, pressure washers but… it can’t all be good!
Roll on next weekend for more of the same please!
Now you might just be over last weeks abDOMS just enough to not shit yourself during this workout… or maybe not!
CrossFit Cardiff WoD
25 - 20 - 15 - 10 - 5
GHD sit ups
5 - 4 - 3 - 2 - 1
Rope climbs
200m run after each round
From fast and heavy to long and light. The goal is to absolutely sell your souls on the burpees, recover elsewhere. GOOD luck and enjoy Tuesday!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Burpees
2 Rope climbs
Specialty
Strict handstand push-ups
3 Sets
5 Strict handstand push-ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
There is only one way to lift a new 3 rep max deadlift, and that is definitely not when you have to sprint row 300m between sets. But, more like when you are wearing your very best yellow t-shirt and look the most like Big Bird as humanly possible!
Another factor that usually helps you out, is some top level coaches adopting some entirely appropriate coaching stances.
Luckily, here at CrossFit Cardiff, we’ve got you covered on all aspects…
CrossFit Cardiff WoD
Run 400m
40 Kettlebell Swings (24/16kg)
40 GHD Sit Ups
4 Rope Climbs
Run 300m
30 Kettlebell Swings (24/16kg)
30 GHD Sit Ups
3 Rope Climbs
Run 200m
20 Kettlebell Swings (24/16kg)
20 GHD Sit Ups
2 Rope Climbs
Go hard but listen to your coach when climbing ropes! No DBaggery please! Scores to the whiteboard afterwards…
Apologies for last nights shitty post team, I was trying to do it on my mobile and it was not easy! Especially after Castro had rammed a few beers in my hands!
This Saturday and Sunday we have a seminar on at the gym, and so therefore we will not have our usual Saturday morning class, mad and mental, #notebookoffitness WoD. Sorry.
We will however, hold a Team WoD on Sunday night at 6:30pm though. All are welcome, along to get their weekly shitfest! A little like tomorrows…
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Reps of:
Double Unders
Wall Balls (20/14lbs)
Rope Climbs
If you are able to raise your dominant hand as high as the whiteboard following this WoD, chuck your times up please.
Spring is coming hey?? I know what you're thinking...BULLSHIT, it's fricking freezing...
Luckily for one of you though, Proddsdóttir, she gets to keep snug in her fetching weighted vest...oh wait...no...it's the 1st of the Month!! The first day, in a month, where she hasn't had to wear it!!
In case you didn't know, Prodders, has been lugging around a 10kg weighted vest for the entire month, only parting with its company during fleeting showers and work hours. The remain time she has been attempting to raise money and awareness for an amazing charity, Papyrus
There is still time to donate, please, visit her just giving page here
This, along with many other reasons, is why I have decided to do this...
Congratulations buddy! Very well deserved and thank you for inspiring us all to be better versions of ourselves throughout February.
Enjoy that weight lifting off you shoulders.
CrossFit Cardiff WoD
For Time:
Run 200m*
20 Pull ups
Run 400m*
15 Chest to bar pull ups
Run 800m*
10 Bar muscle ups
Run 1 mile*
5 Rope climbs
*if mother nature decides to pull all of our pants down and give us a damn good spanking, be prepared for these runs to morph into something else. #rowforthewin #rowing3timesperweek #variancebro
Please write your bad assed times on the whiteboard like good CrossFitters...
I know what you're thinking...due to having sometime off over Xmas, the assault bikes are broken! Clearly that's what the issue was, the calories just weren't counting up like the used to.
There's no way it has anything to do with the turkey and the stuffing and the parsnips and the mince pies and the heroes and the doughnuts and ice cream (clearly Xmas food)!
Nope, it's the bikes!
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Front Squats (100/70kg)
After each round:
30 Double Unders
1 Rope Climb
Please post times to comments...
Throughout the first week of October we are hosting a "bring your Oppo" week.
Oppo - Your best Mate
Defined as "you're best mate" but really an Oppo is a little bit more. Someone who you would do anything for, so why not show them the very best thing for their health, fitness and well being; made even better by doing so with some cool assed people.
From October the 2nd to October 8th bring them in to any and all classes and let them loose.
Please email dafydd@crossfitcardiff.com or ash@crossfitcardiff.com just to let us know.
Anyway...after a spell away, due to technical difficulties and Dav's nearly killing himself multiple times while moving them...the ropes are back out to play...
CrossFit Cardiff WoD
3 Rounds for time:
8 Deadlifts (140/100kg)
2 Rope Climbs (15ft)
Run 400m
Go hard and please post times to the whiteboard...
In an attempt to NOT mess you guys up prior to 17.5, the team at CrossFit Cardiff have been hard at work whilst susposedly at work, hatching a plan as cunning as a fox with a degree from Oxford!
Here it is...
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
200m wall ball carry (20/14)
50 wall balls (20/14)
25 burpees
5 rope climbs
Do your worst Castro!
Watch him redisgn 17.5 to the above now, as he clearly reads our blog!
When it give you toothache, you know it's good 2017 CrossFit Games Open prep!
Thank you all for being legends and donating hard earned cash to such a worth cause this past weekend. Heros.
CrossFit Cardiff WoD
4 Rounds, each for time of:
12 KB snatch 24/16kg (on one arm, then switch sides)
3 rope climbs
100 double unders
Rest 3mins between rounds.
please post times to the whiteboard...
Happy Friday!!
Do something crazy and pick a partner you've never teamed with before, ask them if they have a dog!
CrossFit Cardiff Partner WoD
For Time:
Row 100cals
100 GHD Sit Ups
20 Rope Climbs
100 GHD Sit Ups
Row 100cals
Split the work as needed. Please post times to comments...
PLEASE...don't try this at home!!
It is a special WoD today gang, we push ourselves to 'Mikey B' levels of hurt in order to celebrate Hannah getting old as f**k!!
High five her, deliver mahussive chest bumps, all in aid of one more year of increased wisdom! Lessons learnt...don't cut your hair really short and NEVER, on any circumstance accept a Sink The Bismarck from a grinning Davs.
Penblwydd Hapus you legend! I hope you have a wicked day and enjoy the inevitable pain!
CrossFit Cardiff WoD
'Hannah'
For time:
100 Double Unders
80 STOH (35/25kg)
60 Box Jumps (20")
40 Hang Power Cleans (35/25kg)
20 HSPUs
Complete the rep scheme of 5 - 4 - 3 - 2 - 1 of rope climbs between each movement.
There were too many awesome pictures to choice from, mainly with a massive smile!
Watch out for Franco re-setting the clock half way through your WoD. He likes to do that.
CrossFit Cardiff WoD
For Time:
60 HSPUs
1 mile run
30 Muscle Ups
1 mile run
15 Rope Climbs (15ft)
Please post times to comments...
I'm going to set Albert off after you all on the first run
