Workout of the day
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Strong
You should be able to lift heavy under duress and high heart rate. If you can do that you can do anything!
Guess what that snatch is by the way, power or…
CrossFit Cardiff WoD
5 rounds, each for time and load:
20/18 Calorie row
1 Snatch
Rest 5 minutes between rounds
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! 😉😁
We are nearly there… a week of Dav’s programming. I teased a couple of you thinking that you would be getting brutalised this week, I was wrong.
It’s a coming! Look out!
CrossFit Cardiff WoD
13 Squat cleans (40/30kg)
200m Run
11 Squat cleans (50/37.5kg)
200m Run
9 Squat cleans (60/45kg)
200m Run
7 Squat cleans (70/52.5kg)
200m Run
5 Squat cleans (80/60kg)
200m Run
3 Squat cleans (90/67.5kg)
200m Run
1 Squat clean (100/75kg)
200m run
Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
3 Sets
5 Strict chest to bar pull ups 3 0 1 tempo
10 Banded pull down
10 Straight arm ring rows
3 Sets
1 length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion
Pin's messed up already?! But it's only Monday! Sorry team. However, seeing as today was as hot as hell (A-Mazing by the way), then tonight you will be able to get that blood pumping back to those so desperately needed muscles, and wake feeling fresh and ready to rock!
Just in time to switch gears a little bit and pick up some heavy sh*t!
Now, just some house keeping for you lovely lot. This Saturday, the team are away kicking butt at Tribal clash, meaning that the gym will be open, but only for non coached open gym.
However, I'm sure a few budding fitness fanatics will be clumping together in order to thrash themselves and I am more than willing to program a workout that will allow you to do just that.
Anyway, back to the Suller initiated carnage...
CrossFit Cardiff WoD
Deadlift
3 - 3 - 3 - 3 - 3
Once you have all lifted some heavy assed tin, please scribe your scores to the whiteboard (PBs in red please)!
The resemblance is uncanny!
OCTOBER...Jeeeeeeeeeesus!! I did not see that coming! Luckily this winter is going to be slightly different, we have plenty of assault bikes to keep us warm! ;-)
The team had a productive meeting after class on Thursday night, and even though a significant proportion of it was spent giving Ash shit for the amount of food he eats, we did hash out some cool ideas.
The Partner League will be starting in November, information will soon be coming out. Until then, you just need to do one thing for me please...go forth, find a partner and invent a clever team name! That team can comprise of two men, two women or one of each.
This week, you lovely lot will be "Bringing your Oppo's." The rest of you, don't go fully "cultish" on their asses, they may not be ready for it! Leave that for later in the week! ;-)
CrossFit Cardiff WoD
Back Squat
1 - 1 - 1 - 1 - 1
It's TEST time! For 8 weeks we have been working hard with heavy assed weighted lunges, as well as an accessory program focus on developing squat position and strict pulling power/midline strength. Funnily enough, better positions along with a stronger set of butts and hamstrings can't but lead to a heavier squat. The added bonus of a stronger "core" will ensure that the abilities of your new found butt cheeks will be able to find its way to the barbell.
At least, that was the plan anyway...
