Workout of the day
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Team WoD
Mid - week HUMP day, and what a day we have for you!
A differing style of workout, taken from CrossFit.com, where your gymnastic strength and skill will be trained. Don’t worry, we have a plan, just please remember… do NOT drop your buddies!
CrossFit Cardiff WoD
In teams of 3 complete as many rounds as possible within 15 minutes of:
5 L pull-ups
25 - ft handstand walk
These are you go, I go rounds
You have arrived, made it to Friday. You can chill right out, slippered feet up and a ice cold beer in your hand! Safe in the knowledge that you have another week behind you, moving yourself even further away from the Christmas sluggishness and a week closer to the magical summertime!
All you have to do first is sprint on a rower and lift heavy shit above your head…easy! At least you have people to share the pain with!
CrossFit Cardiff Team WoD
In teams of 3:
15 Rounds for time:
20/15 Calorie row
5 Shoulder to overhead (85/60kg)
These are you go I go rounds.
Get your total time up on the board please team…
When I first started CrossFit I thought that it had a vendetta against my measly little legs, punishing them with squats today and lunges tomorrow, deadlifts the next. And then I listened to Sherwood. The sadist creator of CrossFit Linchpin, an online presence that I often turn to in order to punish myself.
Another lesson I powerfully learnt was that CrossFit.com (look at it) programmed it’s workouts to exceed the capacity of the world’s fittest athletes. Now being a Former Marine I thought I was bullet proof, especially when I put the coveted green beret on, now I was 10 ft tall and bullet proof. Or, in the words of Ozzy Man…YEEEAH NAAA YEEEEAH! I remember looking at the workout Angie:
For Time:
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Air Squats
…and thinking “how the f**k am I supposed to do 100 pull ups in a row"?” and then being entirely humbled watching a video of Chris Spealer do it…
“Yeah but his feet are anchored in the sit ups!!!”…Okay!! 👍🏼
Tomorrow’s workout was not gained from Linchpin, nor CrossFit.com, neither was it inspired by either, but it certainly will fit the above statements. Scale, preserve the stimulus, stay safe and fight another day…it will still mess you right up but don’t worry, this time you have safety in numbers…
CrossFit Cardiff Team WoD
Within Teams of 3, 3 Rounds for time of:
15 Overhead Squats (90/70kg)
75 Toes To Bar
75 Burpee Box Jump Over (20”)
One athlete working at any one time.
Please record total times to the whiteboard…
Now either you lot are cherry picking a strength day, or you’re taking full advantage of the fact that the weatherman is completely full of shit!
Clearly you now officially hate building strong legs and so I can offer ample reassurance that the back squats are only lasting for one more week, and next week we have an added twist.
Following that, normality will be resumed and therefore rather than making you do boring back squats weekly I am more than happy to program multiple variations of vomit inducing assault bike sprints! Which, you all obviously love far more!
Now then, enough of the sarcasm, here’s to Wednesday…
CrossFit Cardiff Team WoD
Teams of 3 complete as many rounds and reps as possible within 30 minutes of:
50/35 Cal Assault Bike
150 Double Unders
3 Rope Climbs
This round can be split as required, one athlete to be working at any one time.
Please record inventive team names and kick arse scores to the whiteboard…
So then, who fell for the Rich Froning coming back to the Games April fools?? And I didn’t think “Mericaaa had that style of humour…if at all?
Now, last night at the 4:30 class I, the man who hates handstand walks with a passion and wish they would all bugger off and die…beat Gymnast Joe in one f**king round!! This means that I win! Unlucky Joe!!
Grab a couple of buddy’s tomorrow and get after this one…
CrossFit Cardiff Team WoD
In teams of 3*:
15 rounds for time:
20/15 Calorie Assault Bike
50 Double Unders
Run 200m
*30 min cap
These rounds are you go, I go.
So close I can nearly taste the chippy alley battered “sausage”. Whether it actually is a sausage full of quality pork won’t really matter by that stage, maybe it ends up being lips and bum holes; cheeks or maybe even just a flat out rat. Either way, it will be delicious and definitely not nutritious! And you will be so drunk, you won’t care!
But, there is something more important than that, the birthday of one of our own. Unfortunately Ben will not be able to share his special day with us tomorrow but we all wish him the best and are thinking of him. Your day can be any.
When you next see him next, wish him the very best, but…remind him that those ass bike calories are going no where!
Happy Birthday buddy.
CrossFit Cardiff Team WoD
‘The Eagle has Landed’
Teams of 3
Complete as many rounds within 20 minutes of:
12 Deadlifts (140/100kg)
19 Ring Muscle Ups
90/65 Cal Ass Bike
28 Box Jump Overs (24/20”)
*split work as needed
Please write completed rounds and reps to the whiteboard…
Is he naked???
