Workout of the day
Viewing entries tagged
Rowing
The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!
CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds
Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee
6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set
Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!
At least today you will only have to hang on to one handle!
CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins
Row 750m
Rest 3 mins
Row 500m
Rest 2 mins
Row 250m
Specialty
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold
Mid week and over the hump! Nearly.
I have a lesson for you all, please see below for a perfect example of how to look like a complete bad ass when attempting to drown yourself.
You also will not be able to walk around tesco’s looking as good after coming to one of tomorrow’s (or Thursday’s) classes…
CrossFit Cardiff WoD
Each for time:
On 0:00
2000m row
On 12:00
1000m row
On 20:00
500m row
On 25:00
500m row
I have been a little stressed lately, meaning that I am searching for a release and unfortunately for you lot, I am perpetually injured and so have to live vicariously through your experiences. Basically I am programming difficult workouts. 😁 You though, unlike my body, will love it!
Unless of course your cortisol is through the roof like mine! 😅
CrossFit Cardiff WoD
For time:
Row 2000m
150 Air squats
Row 1500m
75 Burpees
Row 1000m
I wouldn’t be too concerned about that this though, there’s no way that will hurt as much as a 30 calorie assault bike sprint.
My legs are DEad! Who’d have thought that a bit of running and a million BURPEES could do this! I’m not complaining though, as I am not Blair who is likely cowering in a darkened corner somewhere having done both the 5 AND 6pm classes.
It’s an example of those smart Irish again! 😳
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, complete:
15 Handstand press ups
30 Wall balls (20/14 lbs)
15 Calorie row
REST remainder of the time
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + push jerk
Touch and go
Push press
5 - 4 - 3 - 2 - 1
Don’t you worry, not every open workout hurts as much as that… ish!
Okay I am lying, i’ve done every single one and they ALL suck! Lots of simple programming, lots of pain! SORRY! I promise it is fun though.
CrossFit Cardiff WoD
For time:
75/65 Calorie row
50 Handstand push ups
25/20 Calorie row
Specialty
3 Minutes max pull ups
For 5 minutes, very minute on the minute:
10 - 20s chin over bar hold
3 Sets
3 Pull up negatives (5 second descent)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
15 Strict banded pull ups (unbroken)
Mid week and guess what… this is going to hurt! It will be uncomfortable.
You might be thinking whether there is anything wrong with me. I was funnily enough, angry when programming last week. But, that has meant that you are all getting some serious fitness. 😁
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
2 Front squats
2 Power cleans
4 Front squats
3 Power cleans
6 Front squats
4 Power cleans
8 Front squats etc.
Barbell: 70/50kg
Rest 10mins
For time:
Row 2000m
Well I told you so… Janet will be screaming at this, and for two reasons:
1. It’s Thursday!
2. She just loves a burpee over the rower!
CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odd: 18/16 Calorie row
Even: 15 Burpees over the rower
Specialty
For 5 rounds, every 2:30 mins
2 Squat snatch, 2 second pause at the knee
For 3 rounds, every minute
1 Squat snatch
3 Sets
6 Push press
6 Wide grip strict pull ups
We are very, very nearly there. The weekend is screaming my name and will be with us faster than we can do a vile rowing and HSPUs workout… shit the bed…
CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
30/25 Calorie row
60 Double unders
Specialty
15 Minutes to establish:
1 Hang squat clean, 1 push jerk, 1 split jerk
3 - 3 - 3 - 3 - 3
Front squats*
*2s pause at the bottom of each rep. Build load each set.
I talked to some of you about how brutal tomorrow’s workout is. Get off that rower and out running at pace as fast as you can.
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
CrossFit Cardiff WoD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile
Specialty
Spend 15:00 practicing pull overs
3 sets
5 - 10 L-sit pull ups
5 Strict toes to bar
10 Dumbbell Z press
Here we go, the weekend. And, not just a weekend but a bank holiday weekend. Go nuts and enjoy the crap out of a longer break before the ‘embers start.
Who else has seen Xmas decorations on the supermarket shelves already! Bonkers.
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 8 minutes of:
Row 15/12 Calories
5 Push jerk (80/60kg)
Rest 6 minutes
Complete as many rounds and reps possible within 4 minutes of:
Row 12/10 Calories
6 Burpee box jump overs (24/20”)
So, it takes 11 seconds to do one pull up…
Last Wednesday’s workout was pretty savage, 21 - 15 - 9 of calories and pull ups if you are struggling to remember. Now it hit folk pretty hard but maybe not everyone quite as hard as Meg, she was in a fair bit of discomfort let’s just say.
I clearly wanted to know what all the fuss was about and so did it myself later that day and looking back on a video (very rarely do I video workouts and annoyingly I choose to film this one) I had miss counted my first set of pull ups, doing only 20 reps. BASTARD.
Well Meg clearly had some unfinished business and so I asked if she wanted another crack. This time she also vomited but, before the workout in nervous anxiety, rather than post and due to its effect!
Fair play to you dude. Doing these things for the first time is hard enough, but repeating them when they hurt you so badly just a few days ago is something else! Legend! She also smoked her time!
That reminds me… it’s coming by the way…
Ps. Doing 21 pull ups instead of 20 added 11 seconds to my time because I was far more of a pussy on the bike!
CrossFit Cardiff WoD
3 rounds of:
Within 2 minutes complete:
450/400m row
Max power cleans (100/70kg)
Rest 4 minutes between intervals
You made it, another week in the books, a week of some bad ass workouts… you are a little bit fitter than you were this time last week. You just don’t feel like it right now is all.
Some decent food and some beer (wing and yang) and you will feel like a new legend!
Enjoy the weekend. Let’s hope for sunshine!
Just remember, this is not the optimal cherry picking season!
CrossFit Cardiff WoD
3 Rounds each for time:
1,000m Row
Rest 5 mins between rounds
What the f**k is up with my laptop and why won’t it let me copy and paste anything! 1st world problems I know, but it isn’t helping at all with my plagiarism of things on the internet!
I am having to use the brain cells that I DO not have!
A well loved blast from the past…NOT!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
Row 500m
Run 400m
GOOD LUCK!! I remember not being able to walk down the stairs after doing this.
It’s Friday and tomorrow I am travelling over an hour away to be voluntarily bitten by a shit scary dog… and you lot will still be in more pain than me! UNLUCKY!!! 😂😉
Happy Friday anyway!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees
Who can go unbroken?
DO NOT forget that there is a nutritional chat at 7pm this coming Wednesday, replacing the regular class. It will genuinely be like rocket fuel to your training.
Also prepare yourselves for a low level of banter this week, sorry.
But you can occupy yourselves with a load of best wishes delivered to Ryan for his birthday today (the guy is seriously kicking the arse out of it mind so don’t go too silly)… get him back on that assault bike! He will try to tell you that he has already done them, on Saturday, don’t believe him… he just wanted to do an additional set. Weird.
CrossFit Cardiff WoD
Every minute, on the minute, for 5 rounds:
1. 20/18 Calorie row
2. 20/18 Calorie assault bike
3. Rest 1 minute
ENJOY!!!
Tomorrow is going to be cheeky, let’s just say that. You will have fun, I’m sure, just not in the hour that you attend CrossFit Cardiff. 😂😂
Still, everything else you do on your Wednesday will be easy in comparison.
Enjoy!
CrossFit Cardiff WoD
Every 8 minutes for 32 minutes:
400m Run
30/25 Calorie row
30/25 Calorie assault bike
The last Friday of July, this year, as with all others is fricking motoring past!
Auto corrects are hellish weird by the way, fricking just corrected to tricking and I have never text someone telling them to Duck Off!! 🤷🏻♂️🤷🏻♂️
Enjoy the weekend please ducks (guess what that was supposed to be)! 😉
CrossFit Cardiff WoD
For time:
50 Calorie row
50 Double dumbbell devils press (50/35lbs)
50 Calorie row
*just so that you know, this workout is savage… SCALE IT
We have arrived, yet again, to a morale giving Friday. Lets hope the sun shines all weekend and we win absurd amounts of money on the lottery. Just imagine! If not, you’ve just got some rowing sprints to do instead, I mean it’s almost the same…
CrossFit Cardiff WoD
Row Sprints:
150m
Rest 1 min
250m
Rest 2 min
350m
Rest 3 min
500m
Rest 2 min
350m
Rest 2 min
250m
Rest 1 min
150m
VILE!
Happy Monday all! Finally some cold but bad assed weather over the weekend! Perfect for drying, sanding and staining a massive pile of wood!
A quick look to the weekend ahead, we have some bank holiday hours for you to be aware of. Giving you more time to enjoy the bad ass sunshine…we hope!
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - CLOSED
Easter Monday - 10:00 - 13:00 (WoD at 11:00)
Right then, time to get stuck into a decent level thrashing!
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds:
20/18 Calorie row
10 Burpee over the rower
Remember, the rowers are higher than the barbells!! 😉
