Viewing entries tagged
Strict Press

WoD - Tuesday 15th January, 2019

WoD - Tuesday 15th January, 2019

Now I’m a little busy to give you your usual nightly insight into my hilarious day, and luckily for you lot, I am also waaaay to busy to torture you half to death with puppy spam, and so I will simply welcome him to the CrossFit Cardiff family and post your daily workout…

Welcome Oppo

Oppo’s

Oppo’s

CrossFit Cardiff WoD

A: Within a 20 minute window: 1 Rep Max Strict Press

Rest 5 minutes

B: Complete as many rounds as possible, within 5 minutes of:
4 Strict Press (40/30kg)
20 Double Unders

Please right loads, rounds and reps to the whiteboard…

WoD - Thursday 26th October, 2017

So that was painful! I have little more! 

The highlight of the night was Joel, who after vomiting outside once mid round, decided to get back on the bike. Luckily, a coach shadowed and not laughed while he gagged his way through a few calories.
Voluntarily ejecting from the seat, seconds before his second projectile outburst of the evening, (which would have been directed straight towards his bike's fan and soon after...his face) was the correct idea! Smart and fast thinking! 

I shall take pity on your legs and change gears...

CrossFit Cardiff WoD

Press
3 - 3 - 3 - 3 - 3

Accessory Program

Press Session   
1. Tempo press ups - 4 sets x 5 reps (3s down, 1s pause with chest hovering above the floor and a fast ascent

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 2 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained

1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 2- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained

1.3. After set 3 perform shoulder taps x 20 reps

1.4. After set 4 perform push up hold to plank x 10 reps

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