Workout of the day
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TRaining
Janet… when are you booking this foam party?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Toes to bar
Run 400m
20 Chest to bar pull ups
Specialty
A: Within 5:00:
Build to a 2 heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 50s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
KB front rack step up
You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders
Specialty
For 3 rounds, every 2:00
3 Hang cleans
For 3 rounds, every 2:00
2 Hang cleans
For 3 rounds, every 2:00
1 Hang clean
4 Sets
5 Front squats
3 Box jumps
The Members Member
The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2023 Members Member.
For any of you who are new to this, I have to tell you the what it’s all about…
Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness
These are qualities that I see in you all, every single day. It is the biggest driving forces behind CrossFit Cardiff. The positive affect that they have on everyone cannot be underestimated.
I would like you to vote for the gym's members member. Our version of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them. Smiling in the face of surprise fitness.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.
I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tomorrow and ends on Friday the 8th…get amongst it!
CrossFit Cardiff WoD
Every 5minutes for 4 rounds complete:
30 GHD sit ups
20 Handstand push ups
10 Power snatch (70/50kg)
The last day of May… JESUS! On to the J’s, and then we are one month shy of the “embers! Xmas trees will be up before you know it!
I’d better get my arse in gear trying to find somewhere that will put up with you all for a Christmas party!
SHIT THE BED!!!
CrossFit Cardiff WoD
Back rack walking lunge
18 - 18 - 18 - 18
This Monday two years ago was entirely different, the first one of zoom classes! It is bonkers that that was two whole years ago. Never again please!
The weekend was an absolute belter, and that can come again!
We had some awesome back and forth on the programming group this past week, all in aid of providing the very best opportunity for you guys to be stood outside, by the hedge, attempting to find your keys!
Speaking of lockdowns, we did tomorrow’s workout (ish) as an outdoors WoD when we had to be outside, luckily on a sunny day. Well now that we are inside we will do the inside version…sorry!
CrossFit Cardiff WoD
For Time:
1 Mile run with a medicine ball (20/14lbs)
10 rounds of:
5 Sandbag over shoulder (50/35kg)
10 Toes-to-bar
1 Mile run with a medicine ball (20/14lbs)
Don’t cherry pick, just rock up and an hour later I bet you have surprised yourself, a lot!!
With each Tuesday, the weekend comes around faster and with each weekend we will see the summer!!! Now you know what the summer brings now don’t you…
moaning about the heat and not the cold! 😉
Let’s get after a savage bit of heavy lifting alongside a cheeky sprint or two!!
CrossFit Cardiff WoD
Front rack walking lunge
10 - 10 - 10 - 10
Suicide sprints
15ft out and back
20ft out and back
25ft out and back
Once the walking lunges are complete, athletes should roll their bars back to the rack, and complete the entire suicide sprint, as written above, once before resting between sets.
Increase load throughout sets, no more than a 20kg increase across all 4.
Specialty
Strict Handstand Push Up
Week 1:
3 sets
5 Strict handstand push-ups
Rest 2 minutes
3 sets
3 Negative deficit handstand push ups
30s L-Sit overhead hold - work up to a heavy weight
1 Length overhead kettlebell carry
3 sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
3 Wall walks
The week of torture is nearly over, soon it will be Friday, the weekend and then my week and so you are all really in trouble! 😬
A cheeky strength day to calm you all down after some lung busters. If you have any give left in your legs that is!
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 -3 - 3
Weighted strict pull up
3 - 3 - 3 - 3 - 3
These are supersets. And so following the back squats and with as minimal rest as possible, move on to the pull ups. The back squats are heavy, straight sets
Loads up…
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
It’s a coming, the heat wave! You can feel it in the air, can’t you! I’m telling you it is only around the corner and we will be sweltering while training; pedalling faster on the echo bikes so that you can cool down.
Let’s hope that the week started with a bang and you’re already busting for more.
MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY
Bet you I still forget!
CrossFit Cardiff Partner WoD
3 Rounds for max calories within 2 minutes of:
Calorie assault bike
Rest 4 minutes
Calorie row
Total calories to the whiteboard please…
Specialty (YEEEES!)
Hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
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.
