Workout of the day
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Sprint
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
Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!
Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar
To finish the week I have something special for you. There is no surprise fitness, I promise, just an opportunity to go absolutely bonkers and sprint your little socks off.
Do it and enjoy it! You might also want to give yourself a little breathing before the Saturday morning class.
Remember the weekend hours. They are below:
Good Friday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
Saturday: Normal hours
Sunday: Normal hours
Easter Monday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
20 Burpees box jump overs (20”/18” ish)
15/12 Calorie assault bike
10 Burpees box jump overs (20”/18” ish)
(Ish will be explained)
Can you go really fast under accumulating fatigue? Everyone just loves to do strength/metcon… that is not what this is. This is a test of what you can do when your legs are heavy as! This is also a test of what you can lift when you are gassed… and you are going to be gassed!
The goal, control at high heart rates!
Ps. We really, actually don’t hate your legs!
CrossFit Cardiff WoD
4 Rounds for load and time:
12 Back rack walking lunge
Rest 2 minutes
250m Row (the row must be completed within 45/55 seconds)
Rest as needed between rounds
A bizarre and short (work) week ahead of you. For most.
Irrelevant of how short it is, it will still be full of lots of the fun type of pain…ish.
Below are the opening times for Thursday and Friday
09:00 - 10:00: Open gym
10:00 - 11:00: WoD
11:00 - 12:00: WoD
All classes have been adjusted on team up, get yourself booking on…
CrossFit Cardiff WoD
3 Rounds for time:
8/6 Calorie assault bike sprint
6 Power cleans (100/70kg)
8 Bar facing burpees
Rest 2 minutes between rounds
Now then, time to make yourself feel firmly sick through eating chocolate until you bleed, the cornerstone of any good religious holiday!
Please remember the timings for tomorrow, everything is up on team up and is listed below:
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)
Before that though, I have a surprise for you…
CrossFit Cardiff WoD
Each round for time, within 30 seconds:
21/18 - 18/15 - 15/12 - 12/10 - 9/8
Assault bike calories
Rest 3 minutes between rounds.
Unlike your easter egg eating, this is a sprint, not a marathon!
Here’s to hoping that you all had a wonderful weekend, full of fun, fitness and a bit of rest.
So tomorrow’s workout will start you off with a bang, if you let it! Go fast AF on the bike and attempt as much as you can to keep any rest on the barbell short and intentional! Gooood luck!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Assault Bike calories
Snatch (50/35kg)
A short sprint, exactly what it is…a sprint. Short duration is how we develop muscle mass and strong lungs!
Times up please legends!
Following lots of heavy lifting, tomorrow is a cheeky sprint. With some simple and a little more complex gymnastics, a very saucy little triplet programmed by none other than the Bananaman…Alfie!
And to note, with a little guidance, he has also been the brain child behind this whole week. A very challenging week is set to be too!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Bar muscle ups
10 Deadlift (100/70 kg)
15 Bar over burpees
Please give the big man a rona foot when you see him next…
Respects paid and everyone has learnt that running a 400m with a plate sucks massively! How easy is it to add difficulty to something, here…just carry this.
Tomorrow the time may decrease but that really just means that the pace increases! The rep ranges are intentionally low, loading light, meaning that you can all move with speed!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
8 Toes to bar
10 Box jumps (24/20”)
12 Push press (45/35kg)
Please get those rounds and reps up on the whiteboard…
This is the second time that I have written this post. My poor laptop (was nearly launched across the room) just can’t cope anymore. During lockdown it has had an utter battering, working way harder than I ever have! Every day asked to edit some video or other, and perform ridiculous tasks rather than just download lots of “educational” videos (i promise they are)!
Now the first time around, this was way funnier, but…you will just have to trust me.
Anyway, it’s so f**king cool that we are able to train outside again now! And even better as 3 MASSIVE (I hope, they are still in the boxes) gazeboes have rocked up. Meaning that you guys will be able to throwdown in the pissing rain, safe in the knowledge that your assault bike seat will be dry when you get back for round 2!
CrossFit Cardiff WoD
5 rounds of:
Every 4 minutes
15/10 Calorie assault bike*
15 Burpees
Loading
Bodyweight
At home scaling
*substitute the calorie bike for a 100m sprint
At home warm up
Run 400m
5 Walk outs
5 Press ups
5 Burpees
Run 200m
15 Burpees
Sprint 100m
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
Get yourself in and set for the weekend. Many of you will need a couple of days off follow the first week back from your Xmas hols. Others are utterly sick of these posts as you didn’t get anytime off whatsoever. Maybe next year?!
A workout with low rep ranges on each movement is set to allow you to always continue to move due to little exposure to local muscular fatigue…unless of course those movements are very similar to each other, a term called movement redundancy. Good luck!
CrossFit Cardiff WoD
5 rounds for time:
Run 400m
15 Box jumps overs (24/20”)
15 Hang power cleans (40/30kg)
GET YOUR XMAS PARTY TICKETS PAID FOR!!!
The room hire is sorted, the beer is brewing and the awards acceptance speeches are being prepared. Do NOT miss out because you “forgot to go to the cash machine”. Lucky for some, Friday 13th is the cut off date! Do it, do it now, today, get after it! Come on!
Oh, and click that magic button yes on the FB event! I have to tell them how many blankets they will need to wrap around how many pigs!
It’s lunch time, the perfect time to GO TO THE CASH MACHINE!!
Anyway, two parter tomorrow
CrossFit Cardiff WoD
A) Within 20 minutes, work through:
• 3 sets of 10 (max) hip extensions
• 3 sets of 10 (max) back extensions
• Tabata Hollow Rocks
B) For time:
50 Calorie assaut bike
50 Wall balls (20/14lbs)
We are nearly there. “Test” week is nearly over. But, not yet.
We are not doppelgangers, we are the real thing! We do one thing and do it hard. However, the real world often tests strength under fatigue and duress. The world is not perfect, far from it, strength/met con would be awesome. Lifting those heavy arsed loads at low heart rates and fresh. Unfortunately, every time I’ve had a fight it’s been with pre-fatigue. Lets see how much of an effect it actually has.
CrossFit Cardiff WoD
Four
Set the heaviest weight possible for each lift:
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Snatch
Rest 6mins before
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Clean
Post loads, in red for any new personal bests, to the whiteboard…
Now you lot will notice that we currently have two Assault Bikes which are out of service, broken, chain’s snapped and all sorts! I know that you just love them and wouldn’t ever, even consider attempting to break the beautiful machine purposefully. As, you LOVE to ride them hey!?
Please though, listen to the instruction from your wonderful coaching staff regarding the safe operation of said bikes.
Mikey B does love a tinker though!
Now then, back to business. Please, do not “poo poo” this sprint, doesn’t everyone just love a sprint. Unfortunately, not even a thousand chicken McNuggets are going to help you now.
CrossFit Cardiff WoD
For time:
50 Calorie Assault Bike
50 Thrusters (20/15kg)
Please write your times to the whiteboard…
Well, he certainly did not disappoint. However, unfortunately for me, I did not realise the extent of Nick's commitment to his demise. In his usual nonchalant manner, Nick set about his 21 rep calorie row, seemingly unconcerned with the clock timer...only choosing to complete said first round outside of the 2 minute mark.
Rather than complete the second section of the workout, Nick was perfectly satisfied with part A and the response received. A gentle recovery row and some relaxed burpees was all that stood in his and the after pictures way. Great shout Nick!
CrossFit Cardiff Partner WoD
For Time:
200m Sprint*
50 Deadlifts (70/50)
200m Sprint
40 Hang Power Clean (70/50kg)
200m Sprint
30 Shoulder To Overhead (70/50kg)
200m Sprint
*Each sprint will be performed by one athlete, while the other holds the barbell at the top of the deadlift.
Please record your times to the whiteboard for the super exciting Sunday afternoon IG post...
Whoever can spot the difference wins a high five!
