WoD - Thursday 12th March, 2020

Good on you lot! Running a 5km is brutal but doing it within a class setting is what makes it so. So many of you smashed previous times or set brand new through trying to chase those in front of you down…it was genuinely a challenge to cycle fast enough to keep up with you!

Something possibly a bit more familiar and down at the sub 5min mark…a CrossFit classic!

CrossFit Cardiff WoD

Day Four

“Diane” 
For time:
21 - 15 - 9 
Deadlifts (225/155lbs)
Handstand push ups

You know what to do, and in what colour! See below for a spot of history…

If you haven’t guessed, this is bonkers and set the 2012 Regionals off to one hell of a bang!

Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
50 Double unders
10 Sandbag over shoulder (50/35kg)
15 Toes to bar

Rounds and reps up please…

WoD - Wednesday 11th March, 2020

Now you need to remember a few things:

1. We are in test week and in test week, anything goes.

2. I still love you all.

3. Ash programmed test week and this workout on the day that he is off work! 👍🏼

4. Few of you would ever do this off of your own back, and certain not push as hard without others around.

5. Luckily the weatherman says that today is this only day this week that it is not raining…

CrossFit Cardiff WoD

Day Three
For time:
Run 5km

Times up, in red for PBs, be sure to record your own…

Metcon

For time:
Row 200/150 calories*
*EMOM perform 5 wall balls (20/14lbs)

WoD - Tuesday 10th March, 2020

Test week continues, we go from skill and muscular endurance to skill and strength.

Lift some heavy tin, get your scores up to the whiteboard (in red if you PB) and make sure record them for your own knowledge. Soon enough they will be re-tested.

CrossFit Cardiff WoD

Day Two
Establish a 1 Rep Max:
Squat Clean

Scores up on the board please, PBs in red…

METCON

5 rounds:
In 2 mins - 
25/17 Calorie assault bike
Max burpees

WoD - Monday 9th March, 2020

And here it begins. One of two…test weeks.

We have programmed two test weeks, 5 workouts per week, each a benchmark which, over the two weeks (one-week break in the middle) will test a variety of time frames, skills and capabilities.
What you need to do…come on in, every day and go as hard as you possibly can. Each workout will, should you give it everything you have, give you one hell of a stimulus. Don’t worry about secret squirrel training programs, rest as needed (including the weekend - easy as we have an L1 at the gym) so that you are able to destroy each fully from gaining a well earned breather.

Some of these tests might not be as desirable as others, but it doesn’t mean that you should have proficiency in them, nor does it mean that being better would cause a big increase of overall fitness.

The main focus of these weeks, is to allow the coaching team to manipulate the programming in order to maximise your fitness levels.
As Castro told me on my CrossFit L1: “we want to make you weightlifting gymnasts, with the lungs of runners!” Who doesn’t want that?!

CrossFit Cardiff WoD

Day One
A: Within 5 minutes:
Establish a max distance handstand walk (in 5m blocks)

B: For time:
Row 2,000m

METCON
5 rounds:
Sprint 400m
Rest 3 mins between