Workout of the day
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Running is mental
A cheeky little mid-week thrashing coming your way. Highly likely to hurt like hell but at least a pain that will be shared in a partner workout. Enjoy and wave goodbye to your glutes!
CrossFit Cardiff Partner WoD
Running Diane:
21 Deadlifts
21 Handstand push ups
Run 400m
15 Deadlifts
15 Handstand push ups
Run 200m
9 Deadlifts
9 Handstand push ups
Run 100m
Barbell weight (100/70kg)
Athletes will perform each movement in an I go, you go fashion and run together.
Well none of you are going to rock up for this workout are you. Those cherries will be picked!
Although it is only 3200 total meters, if certainly will not feel like that!
CrossFit Cardiff WoD
8 Rounds for time:
Run 400m
Rest 90 seconds
Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch
Every minute for 5 minutes
3 Power snatch
Every minute for 5 minutes
1 Power snatch
3 Sets
1 Length front rack carry
20 Hip extensions
With a cheeky, fast paced and fun (if you ignore the thrusters) partner workout to start you off it’s time to find out who of you are the cherry pickers!
There’s no way you are due a rest day yet!
Specialty is going to be rammed!
CrossFit Cardiff WoD
For time:
5 KM run
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
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.
MID-WEEK and a savage thrashing for you, where, it pays to be a winner. If you run faster you get more rest. Tuck those thumbs in, wear tight shorts and no bullshit like… I could do this myself!! You won’t though will you?! 😄😁😆
Pick someone and race, Do it!
CrossFit Cardiff WoD
Every 3 minutes for 12 minutes:
400m Run
Rest 2 minutes
Every 1:30 minutes for 6 minutes:
200m Run
Yesterday I had some time to give you some banter. Today I do not. Despite the fact that I am writing this about 3 minutes after I wrote Mondays… I am simply predicting that I will have bugger all time.
I do think though, that today’s workout will cause many of your bottom lips to quiver and the rest of you to shit your pants! 😁
CrossFit Cardiff WoD
For 5 rounds.
Within 2 minutes, complete:
Run 400m
Max assault bike calories
Rest 6 minutes between rounds
Specialty
20 Minutes of ring muscle up practice
9 Minute EMOM:
6 Ring dips
12 Elevated ring rows
15 Second ring support L-sit
It is now actually well on the way… I am of course talking about the summer months! Sat outside the box on Sunday, leant against the container (a dangerous place to be when geriatric HGV drivers are on the hunt for a pull up bar to drive right into) was a proper Sun trap. Absorbing the heat that had originated 7 minutes prior, exactly when I was creating my own warmth on the F’ing assault bike!
Sorry, I waffle on no more…
CrossFit Cardiff WoD
Complete as many rounds as possible in 16 minutes of:
Run 400m
4 Squat cleans (85/60kg)
16 Toes to bar
Specialty
20 Minutes of ring muscle up practice
12 Minute EMOM:
5 Ring dips
10 Elevated ring rows
10 Second ring support L - sit
Welcome to a new week, starting with a huge “chuck up” (congratulations) to the legends who represented so well! And don’t worry, I won’t be programming burpees everyday!
The first workout for the week never fails to scare the shit out of me, and for good reason… it really, REALLY hurts! Mark my words, about 30 seconds after you finish your last pull up, your forearms will feel like they are on fire!
CrossFit Cardiff WoD
‘Helen’
3 Rounds for time:
400m Run
21 Kettlebell swings (24/16kg)
12 Pull ups
The first of many, end of the week, 2023 Friday feelings! Enjoy it, but only once you have given yourself a serious thrashing!
It’s all in the aid of goodness!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 20 minutes of:
20 box step overs (24/20”)
10 Alternating devil press (50/35lb dumbbell)
200m Run
The end of a thrashing is in sight, you are very nearly there but, we couldn’t go a whole week without your new favourite movement now could we…
CrossFit Cardiff WoD
A: Perform each round for time:
3 minutes of:
Max rep squat snatch (60/40kg)
Run 800m
Rest 4 minutes
2 minutes of:
Max rep squat snatch (70/50kg)
Run 400m
Rest 4 minutes
1 minute of:
Max rep squat snatch (80/60kg)
Run 200m
Rest 4 minutes
B: Within 15mins, establish a 1RM
Squat snatch
In part A, athletes will perform as many snatches as possible within each allocated timeframe, once that time window is up, the goal is to run the required distance as fast as possible.
For example, should you be able to run 800m in 3 minutes, then your time will be 6 minutes.
Welcome back Monday, you have been missed!
So as you are aware, next week you will likely have a CrossFit.com workout to do that will prevent you from being able to wash your hair. If you can buddy up with someone at the gym to perform the task for you it will be weird, but totally worth it!
A new week should not begin with 🍒 🤏🏽ing a snatch!
CrossFit Cardiff WoD
4 Rounds for time:
400m run
2 Squat snatch (70/50kg)
4 Bar muscle ups
Hell of a workout that, looks like lots of fun!
Pinch, punch…F**K!!! October already! This year has melted away. Mental!
Anyway, the last instalment from Mikey for this week. Apart obviously from a decent Saturday morning thrashing! GOOD LUCK!
CrossFit Cardiff WoD
3 Rounds each for time:
Run 1 mile
Rest 8 minutes between rounds
See you cherry pickers on the other side!
Okay ok, you may not like it, but it is happening!
There is no way any current running records will be what they are today if those athletes didn’t have anyone else to run against. That is the beauty of the class environment. You go as hard as you can in an attempt to catch the person in front of you…even if you are in front. The imaginary you from the last time, rather than cancel class and cherry pick…beat those times!!
CrossFit Cardiff WoD
For time:
Run 5km
Get those scores up on the whiteboard please team, in red if you beat your pre lockdown time…
Well didn’t you all wish that you were back in lockdown, especially after the second round! I love a good assault bike sprint and drop off! Nothing warms my soul quite as much!
It was truly a joyus experience.
Tomorrow we pull back on the gas pedal slightly. Essentially running intervals, chipper style, with some annoying gymnastics between. Go HARD on the runs and keep pace…
CrossFit Cardiff WoD
For time:
Run 1 mile
10 Bar muscle ups
Run 800m
8 Bar muscle ups
Run 400m
6 Bar muscle ups
Run 200m
4 Bar muscle ups
Get those times up on the board before you leave legends…
Specialty
Overhead squat
5 - 5 - 5 - 5 - 5*
These are straight sets, all at 100% of your squat snatch
Wednesday, ah that wonderful hump day! When you know that you are officially on the downhill slope to the weekend and you can wake up feeling the full force of Monday’s workout! Fuck you DOMS...fuck you!
Now the ladies among you, you maybe temporarily confused and consumed by the pain you feel corsing through your veins, but that does not mean that (even if it is socially acceptable) it is okay to drop to one knee on February and ask your “man” to be your husband!
Don’t worry lads, the plan is to utterly destroy them all with such disgusting programming that there is no way they could:
1. Chase after you once you ask them WTF they think they are doing and…
2. Could actually get down to one knee anyway.
CrossFit Cardiff WoD
For time:
Run 1 mile
25 Toes to bar
25 Handstand push ups
Run 800m
20 Toes to bar
20 Handstand push ups
Run 400m
15 Toes to bar
15 Handstand push ups
Run 200m
10 Toes to bar
10 Handstand push ups
Run hard and fast and get those times up on the board before you leave…
Met Con
For time:
150 wall balls*
*EMOM perform 7 burpees
Here is hoping you lot had a kick arsed weekend, with a massive bunch of you lot coming to class on Saturday and getting after some high end gymnastics, attempting to not look like a total muppet while cartwheeling across the gym floor.
I have handed the programming reigns over to Suller, you might be pleased to know. However, this means only one thing…you can except to get better at TTB this week!
Look out on Instagram for an exciting opportunity to get your buddies involved soon, as well as start getting fired up for both our Birthday throwdown as well as the April event. Lots to look forward too! Plus…it’ll be summer soon!
CrossFit Cardiff WoD
3 Rounds, each for time:
Run 800m
Wait until the clock reaches the next 10:00 minute marker prior to running the next round
There may or may not be some surprise fitness inserted into this workout.
In reality, the majority of you have been smart hey…you have taken Thursday and Friday off from work this week and possibly set an alarm to get up and train but decided to just throw it across the room instead of hit snooze!
What you really need is a flying alarm, one that shoots a little helicopter off, over the other side of the room and will only shut up if you put the thing back in…that alarm clock nearly broke me, evil little bastard!
Remember
The gym will be closed this weekend for a CrossFit L1 seminar. But…Cath has posted on the members group about heading down to Ninja warrior. That stuff is gnarly but so much fun! I want videos of Matt Parry falling on his arse please!
CrossFit Cardiff WoD
For time:
Run 1 mile
10 Deadlift (80/60kg)
Run 800m
10 Deadlift (100/80kg)
Run 400m
10 Deadlift (120/100kg)
Run 200m
10 Deadlift (140/120kg)
Get those back breaking times up on the board please…
I got excited thinning that this alarm shoots you when it goes off, the perfect gift for Hannah. However after researching the actual alarm is no where near that much fun…
Jeeeeeeesus it’s chilly willy! Get yourselves wrapped up waaaarm and think about your trainer. When you get off that rower you’re nice and warm, he or she is still freezing their butts off! Poor buggers! How excited is everyone for the summer? I cannot wait! Maybe when I grow up I will be a winter dodger!
Anyway, you know what will warm you up…a beer jacket that you will get when you’re smashed at the Xmas party! But…only if you pay for your tickets!! DO IT NOW!!
Back to it, with your jelly like leg. Each part of tomorrow is a sprint, go hard after it as we all know…burpees only hurt once you stop, its a fact! Watch your step though hey…
CrossFit Cardiff WoD
For time:
Run 1 mile
Rest 5 mins
Row 1 mile (1600m)
Rest 5 mins
100 burpees
Individual times to the board please…
15 Toes To Bar and 5 Bar Muscle ups per round, separated by 20 seconds of double unders, and my grip is fatigued…funny that!
Maybe we need to work with more gymnastics as due to the amount of you ninja’s who PB’d your clean and jerk, it looks like we are set there! 💪🏼
Now tomorrow’s workout scares me! Sure you could pace it, or you could go at utter suicide pace for the duration. If you consider not coming because of it, that’s a perfect reason to just go. It won’t be as bad as you think (except it will), but you will be stronger for it.
CrossFit Cardiff WoD
5 Rounds, each for time of:
400m Sprint
Rest 3 Minutes between rounds
Get a time up for each, and wave goodbye to your hamstrings for a day or two…
Thank F**K it’s Friday and the is NO more destruction of the shoulder joint!
Still, there is a slight possibility that I might be Suller in this workout, if of course half way around his second round run a large group of Valley Commandos screech their 17 seater mini-bus to a halt just as he is making the turn, rugby tackle him to the ground, sit on his face momentarily in an act of disorientation before dragging him back to the awaiting Aberdare bound pleasure bus. And, upon reaching his sordid destination (as well as en route) performs classic “valleys treats” which can only resemble sexual assault, dumping him back in the same location, energy sapped and far less of a man, but with his right nano lace untied.
Then, and only then, might I stand a chance of beating the whippet.
CrossFit Cardiff WoD
3 Rounds for time of:
30/25 Calorie Row
800m run
Get your times on the board please team, and remember THE GYM IS CLOSED FOR AN L1 this weekend…
