Workout of the day
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Running sucks
Nearly there, hump day is over and we are headed downhill quickly towards the weekend!
The only drama is… you have some cherry picking to do!
CrossFit Cardiff WoD
Run 5km
Specialty
Every minute on the minute for 6 minutes
Paused power clean + paused front squat + paused split jerk*
*pause in catch. 60% power snatch
Every minute on the minute for 10 minutes
Power clean + front squat + split jerk
Build each set
3 Sets
3 Back squats
3 Seated box jumps
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
Back to it, hit the ground running and all of that motivational rubbish your boss will tell you to get you motivated for the week ahead. And when I say you I really mean Janet! 😁 Don’t you worry mush, it’s a four day week!
I’m looking forward to coaching all of the tumbleweeds in class.
CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes
Specialty
3 Sets
Max set of pull ups (cap at 30)
5 Sets
5 Strict chest to bar pull ups
10 Elevated ring rows
For 6 rounds, every 1:00
10s L-sit
Well I seriously hope that it’s not raining for you guys today, you van blame Joe! Remember, he was on a stag do and feeling sorry for himself.
He actually said to me… “if I have to suffer then so do they!” 😉
CrossFit Cardiff WoD
3 Rounds for time:
1 Mile run
50 Burpees
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups
3 Sets
10 -15s Sticking point hold15 inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
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!
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.
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
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
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
We have one serious mid week thrashing for you. What will make the run hard: your lungs or legs?
CrossFit Cardiff WoD
For 5 rounds, within 5 minutes:
20/18 Calorie assault bike
200m Run
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
There is only really need to have one day off… boxing day! Otherwise you are more than able to come in and firmly thrash yourself for the sheer amount of Cadburys heroes you have consumed.
Even on Christmas Day itself, whether you are off your rocker on bucksfizz (get a taxi) the gym will be open for our traditional lonely hearts burpee thrashing. The only time that burpees ever give you DOMs.
If not, and this is the last time that I see you legends, I hope you have an awesome Christmas and an even better new year. It has been a pleasure and I can’t wait to do it all again in 2023.
CrossFit Cardiff WoD
For Time:
Run 600m
30 Kettlebell swings (32/24kg)
Run 400m
20 Kettlebell swings (32/24kg)
Run 200m
10 Kettlebell swings (32/24kg)
Okay okay, I am wishing my own life away by ridding us of the last day of October. NOW it’s November… means I have to wear shorts for one more day!
The wedding was a roaring success, no need to worry, I was right! The only issue we had was Cath Knapton’s very heavy left foot. The picture is simply entitled… NUMPTIES!
CrossFit Cardiff WoD
5 rounds each for time of
Within 3 minutes:
400m run
Specialty
Every minute for 10 minutes:
2 Bar muscle ups
4 Rounds
5 Tuck to L-sit
5 Strict chest to bar
5 Strict toes to bar
20s Chin over bar hold
We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)
Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups
4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold
I am predicting that by the time you are reading this, Mikey B and I will be fully constrained to a glass cage of emotion but, with light at the end of the tunnel!
You might see us attempting to coach a class from the shadows next week. MIGHT. Otherwise, you lot know how to squat snatch no?
CrossFit Cardiff WoD
5 Rounds for time of:
Run 400m
5 Squat snatch (60/40kg)
A cheeky squat snatch to start off the week for you cherry pickers! 😉😁
So then, how was it? Anyone get to the set of 15 thrusters and the world start closing in?
Man I remember it so well. The carnage that is used to cause… Fran of course. The first time I ever did it was on my CrossFit Level One Trainer course in 2008 out in San Deigo. I couldn’t kip, despite the cue from the training team of “just kip the shit out of out of it'“. guess what… it didn’t work!
It’s doing that workout where I discovered I could kip. In Fitness first on the two angled handles above the cable cross over machine in the middle of the set of 15s; it just came to me. I’m actually kipping! The euphoria created soon gave way when I turned around to find my bar had been taken by someone else, ruining my certain to have been PB time; a lightening 9 odd minutes. Pricks and they don’t get it.
Anyway, we go on…
CrossFit Cardiff WoD
Perform each interval for time:
600m - 600m - 600m
400m - 400m - 400m
200m - 200m - 200m
Rest 2 minutes between each run
Specialty
Gymnastics
A: Rope climbs
B: 4 sets of
10 Toes to rings
1 Length wobble carry
