Workout of the day
Viewing entries tagged
Thrusters
Hell of a job from you all throughout Friday and 24.2. We saw all fast paced amazing scores, unbelievable resolve and a shit ton of community spirit. It’s what the open is all about.
Love it!
With only one week left… we’re bound to get thrusters and pull ups. So why not practice one of them…
CrossFit Cardiff WoD
For max weight:
Thruster
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
The end of the week as we know it! No more utter thrashings (apart from Saturday and Sunday, which are available to you all 😁) until Monday. Where, we will have the very first week of Joe having a pop. I have a feeling that you aren’t going to get off too lightly. 😬😬😂
Have a restful weekend in preparation please. Why not get utterly smashed instead of smashed!
By the way, be very, very careful of workouts that look like nothing on paper… this actually looks pretty bad on paper!
CrossFit Cardiff WoD
For time:
1 - 2 - 3… 10 - 9 - 8 - 7… 1
Thrusters (40/30kg)
2 - 4 - 6… 20 - 18 - 16 - 14… 2
GHD sit ups
Lucky for some, unlucky for others… complete and utter bollocks for everyone! 😉
You won’t even know about it. If you drop a thruster (let’s hope not) on top of your head that has nothing to do with the date… you are just a muppet! 😉
Enjoy! Watch me drop it on my noggin now!
CrossFit Cardiff WoD
5 rounds for time of:
5 Thrusters (80/60kg)
20 Toes to bar
Rest 2 minutes between rounds
Well I told you that it was going to be worse but, at least you are going into a weekend and so does it really matter??? Nah!
CrossFit Cardiff WoD
5 rounds. Within 2 minutes complete
50 Double unders
10 Burpees over bar
Max rep thrusters (60/40kg)
Rest 4 minutes between rounds
Welcome to the middle of the week and the winners circle! The only issue with both is that in order to leave you will have to perform a very enjoyable, not at all painful, workout!
You are going to love it…
CrossFit Cardiff WoD
5 Rounds for time:
15/12 Calorie assault bike
10 Thrusters (60/40kg)
Rest 4 minutes between rounds
GOOD LUCK!
So the weatherman/woman was being a prick… taunting us with the belief that there will be sunny days for the first four days of the week, not cool people!
Anyway, we don’t need it where we are headed anyway - we have plenty of barbells and GHDs and weights to lift, not a problem.
They can scare us all they like with plummeting temperatures, we will just do more thrusters to fight back…
Get those 22.2 scores in please legends! You all crushed it by the sounds. One more week to go and don’t you worry, I am programming and so you won’t have to do a different version of it on Friday… he says with zero confidence.
CrossFit Cardiff WoD
For time:
50 - 40 - 30
25 - 20 - 15
GHD sit ups
Thrusters (40/30kg)
Who can do the thrusters unbroken?
Now if this workout doesn't end you then nothing will. You will be given a virtual CrossFit ninja badge and be impervious to life!
Now all you have to do is lock yourself firmly into the pain cave and stay there for a good few minutes…
CrossFit Cardiff WoD
4 rounds, each for time of:
20/16 Calories row
4 Thrusters (80/60kg)
10/8 Calories assault bike
Rest 5 minutes between rounds
Please get your individual round times up to the board before you leave…
A sneaky heavy barbell thrown into a metabolic conditioning workout is always a blast hey!! High heart rate, gassed out and having to think of a challenging technique due to a heavy load. It is an easy way to get a heavy stimulus into a workout, one more that will be coming your way soon will couple together a bench mark girl and max rep lift attempt. Painful and very difficult!
Much like tomorrow…
CrossFit Cardiff WoD
3 rounds for time:
21/18 Calorie assault bike
15 Thrusters (40/30kg)
9 Pull ups
Rest 5 minutes between rounds
Go as hard as possible on each round, take the rest and become comfortable with being extremely uncomfortable…
I have been genuinely nervous about tomorrow’s workout for a while now. With a full understanding of just how much pain it cause, if all concern for personal safety is removed, there is literally no chance that anyone will be ready or wonderful for anything else for a long time following!
The only thing left to do is to make sure you PAY ATTENTION TO THE WHITEBOARD BRIEF...as it might cause some head scratching before the workout creates all the vomiting!
CrossFit Cardiff WoD
5 rounds for time of:
1 Minute max burpees
Following the minute, complete however many remaining reps required to total 30 in:
Thrusters (40/30kg)
Rest as needed between all movements and rounds, record total time.
Now had I not been doing CrossFit for 13 years, and had I not owned a CrossFit affiliate for 10 I would feel slightly sorry for you for doing this. But I have and so therefore I am not!
It will be fun and worth it once it’s over, what is it they say…you have to be cruel to…program a shitfest like this…
CrossFit Cardiff WoD
3 Rounds for time:
21/18 Calorie bike
15 Thrusters (40/30kg)
9 Burpees
Please vomit outside before you get those blistering times up to the whiteboard…
Happy Friday legends, welcome to the weekend where you are going to have to be on your A-game, staying well away from a pinch and a punch, first of the…
Another Saturday class is jam packed and excited to throw right down in car park fitness. Maybe there’s a new brand there!
Awesome week of training, enjoy a week earned cold beer or ten!
The workout I have for you tomorrow is one that is administer on the CrossFit L1 (apart from the over the bar part, RX+), and it is thoroughly enjoyable…to watch!
CrossFit Cardiff WoD
3 Rounds for time:
15 Thrusters (40/30kg)
12 Bar over burpees
Please get those blistering times up on the whiteboard please…
You would’ve thought after doing CrossFit for so long I’d have learnt about timings of workouts, estimates of how long they are likely to take so that folk finish with enough time to get cooled down and packed away in time.
Apologies to the 06:30 class yesterday, I buggered that one up! We all make mistakes hey. Maybe it was just that I thought so highly of you that I assumed that by 12mins you would all be sat around, school story time like, chilling and drinking coffee… reflecting on just how fit you are!
I still think it would’ve happened had it not been for the unfortunate incident experienced with Josie’s bobble hat!
CrossFit Cardiff WoD
‘Fran’
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups
RECORD YOUR TIMES!!! FOR YOURSELVES…everyone knows their Fran times. It’s the ultimate benchmark! Get PB’s (Only) on the board in red marker!
20.2 over, back into normal training, at least for five days!
Now in case you didn’t have enough, or maybe to get you ready for next year…thrusters…
CrossFit Cardiff WoD
10 Round of:
For 2 minutes complete as many rounds and reps as possible of:
5 Thrusters (40/30kg)
5 Burpees
2 Minutes rest between rounds
Record a continuous score and get it on the whiteboard…
Reebok CrossFit Cardiff Open 2020 Information
Ok team, so we have some exciting news and important dates for you to get you into the open spirit. Blast through half of the miserable winter with some fun times with the first event has already been created.
So this time around we have a little bit of a twist. We are going to be running with teams, two of them, but with an altered focus. Rather than compete for glory, we will refocus in order to help others.
Each team will have a charity, decided by their Team Captain, and throughout the 5 weeks of the open, will set their goals to raise as much money as possible.
Team Captains will take it in turns each week to set a theme for the event, with every athlete achieving the standards of the theme donating a minimum of £1 to the ever growing pot. Once monies have been totalled, the winner’s charity will receive a £50 donation from CrossFit Cardiff in order to bolster it’s amount.
The final week’s theme will be set by CrossFit Cardiff, details to follow.
In addition to the set workouts, teams are fully encouraged to raise as much money as possible, throughout the 5-week open period, by any means necessary. Examples are: skydives, baked bean baths, warm custard wrestles, etc.
As a side focus, athletes within each team will be partnered up with an accumulative score per workout, per partner will be entered into a custom leaderboard where each duo will battle for The Reebok CrossFit Cardiff Affiliate Cup (a cup that Conroy is going to buy and have engraved), an annual prize who’s status will test the boundaries of relationships.
Now I understand this is all extremely exciting, and you can all forget certain important and vital dates, and so you simply need to see below:
REGISTER FOR THE OPEN BY: October 6th
TEAMS ANNOUNCED ON: October 7th
FIRST EVENT, 20.1: October 11th
The only thing left to do is to give you your Team Captains…
Team Christie, Team Addy. *real team names to follow.
Now what better way to get set for the open than to do a shit ton of thrusters?!
CrossFit Cardiff WoD
A. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (50/35kg)
Bar muscle ups
Rest 5 mins
B. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (40/30kg)
Chest to bar pull ups
Please get rounds and reps up on the whiteboard and have a kick ass weekend…
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
CrossFit Cardiff WoD
"The Seven"
Seven rounds for time of:
7 Handstand Push Ups
7 Thruster (60/40kg)
7 Knees To Elbows
7 Deadlifts (110/75kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull Ups
This is a challenging workout, intentionally. There is a lot to get through during the warm up, yet the spirit is to go as hard as possible and deal with discomfort. Should you need to share a barbell, don’t stress, you will be glad of the rest.
There will be a time cap in place but I reckon that you will be ok with that.
Please get your times up on the board once completed.
It’s Friday, I’m not winking this weekend and as a result am going to destroy Oppo on long arsed walks up and down beaches, woods, maybe some mountains. The poor little bugger will be a mess by the end of it, much like you lot after a week of training at the box. Ready and willing to just lay on his back, legs in the air while licking a wall! Pretty standard.
CrossFit Cardiff WoD
In pairs
Death by:
Thrusters (40/30kg) and
Pull ups
Partners can split the work as they like.
Death by:
On minute 1: 1 Thruster/ 1 Pull Up
On minute 2: 2 Thruster/ 2 Pull Up
On minute 3: 3 Thruster/ 3 Pull Up…etc until you die.
Completed rounds to the whiteboard please legends…
I have a challenge for you guys, and I know just how much you lot love a challenge…do 5 workouts, only!!! If you can! Come in Monday, Tuesday, Wednesday…you get the picture…all week and attend one class with no additional “stuff” before or “things” afterwards and treat the week as a test week. Imagine each workout was 20.1, 20.2, 20.3…you get the picture, and each and everyone of them your absolute all. Pace where you need to, sure, but keep that barbell on your shoulders, pause, and do 3 more reps when all your mind is telling you to do is drop the thing because you can’t!
Ignoring pain and discomfort is not an easy thing to do, the mind is a very powerful tool and can help or hinder. Give yourself targets. Each time you perform movements or when you look at the rounds, plan when you are going to break, if at all. Look at the clock and make that break last no longer than 10 seconds.
Be aggressive with the workouts and hit each as hard as you possibly can; be satisfied. As Coach Glassman said as early as 2007…”Impress me with intensity not volume.”
If you feel that you can do more following each one, go harder tomorrow.
CrossFit Cardiff WoD
One
A: Within 8 minutes, complete as many rounds and reps as possible of:
3, 6, 9, 12, 15... Thrusters (40/30kg)
3, 6, 9, 12, 15... Bar hop burpees
Rest 2 minutes
B: Within 10 minutes:
Set a 3RM Thruster
Please write individual scores for part A and part B to the whiteboard…
The good thing about partner workouts is that you get to hide in the relative safety of each others suffering, better but sometimes worse in a team, more rest ultimately equals more pain. A way of programming programmed rest without actually calling it so.
Those are the special ones after all, the interval style, vomit inducing moderately loaded barbells that make you wonder the meaning of life. Maybe ones with some cheeky assault bike calories to start? Yep, they are for sure the worst…😬
CrossFit Cardiff WoD
4 Rounds for each time:
20/15 Calorie Assault Bike
15 Thrusters (60/40kg)
5 Ring Muscle Ups
Rest 3 mins
One morning, towards the end of Marine training, when we were all particularly tired, we had an early morning PT session booked into the timetable. 06:00 and with one of the training team, rather than the PTI. Now seeing as these guys new a lot about guns, and not much about how to administer any type of intelligent fitness, simply meant that we were set to get an all out thrashing! One that would make you wish that you were back at home with your mummy, regardless of your age.
We were all up, at 05:00, because you have to shower before you get thrashed (as well as afterwards, of course), stood to attention waiting to see which evil bastard it was who was tasked to make our eyeballs bleed before the sun came up.
06:05 and nothing. 06:10…was it a test? 06:15 Someone was watching us, surely. Seeing what we would do. 06:25. F**k it, we’re going back to bed! 07:50 Back on parade ready for the days training, no second shower (ssshhhh) and this time with a very hung over and sheepish looking Corporal giving us shit, order restored.
…don’t you worry though, that is never happening to you! We will always be there for class, poised to relentlessly administer a damn good thrashing!
CrossFit Cardiff Partner WoD
For time:
20 Devils Press
40m of Overhead Walking Lunges
40 DB Thrusters
20 Devils Press
40m of Front Rack Walking Lunges
40 DB Thrusters
20 Devils Press
40m of Back Rack Walking Lunges
40 DB Thrusters
(2xDB 50/35lbs)
Now this will definitely make your eyes bleed. Team times to the board please…
Buns (of steel) ok team? Well you have made it through the recent squat focused cycle, with those of you who have smashed your midlines into the next oblivion with Ash and his devilish mobility classes, you can rest assured that whenever you are next required to lift a 1RM back squat, it will be far more than the last time you did so!
*no blame will be taken for those who don’t, especially if it is caused through being total muppets.
Tomorrow we re-visit a Royal Marines Hero from our month of September…
CrossFit Cardiff WoD
Royal Marine Corporal Seth Stephens was killed in southern Afghanistan on 1 July 2010.
Cpl Seth Stephens was posthumously awarded the Conspicuous Gallantry Cross for his bravery after rescuing comrades from the Special Boat Service who were pinned down by heavy fire
In his citation for the award, that is second only to the Victoria Cross, the court heard that the former Royal Marine had "almost certainly saved the lives of his comrades" after exposing himself to enemy fire during a substantial gun battle.
In a story that has never been told before, the inquest heard that Cpl Stephens was part of a large British and Afghan special forces raid on a Taliban headquarters in Helmand province.
In the early hours of July 1 2010, Chinooks carrying the teams landed near Haji Wakil village in the Bahram Chah area at 2am and quickly came under determined enemy resistance.
After more than five hours of heavy fighting the SBS force found "progress extremely difficult" as they fought their way through an orchard coming under fire from all sides, the inquest in Bournemouth heard.
On his own initiative Cpl Stephens, 42, used a ladder to climb a 9ft compound wall and began to fire down onto enemy positions that were attacking the men stranded in the orchard.
"In adopting this position he would have been acutely aware of his own vulnerability," the inquest was told.
A SBS commando who followed him into the compound was shot and wounded by an insurgent firing over a 7ft wall close to Cpl Stephens. The commando tried to warn him of the threat as the gunman had a clear line of sight onto Cpl Stephens.
Between 15 and 30 seconds later Cpl Stephens was shot in the back of the head in the exposed area between his helmet and body armour.
It is not known how many enemy were killed but outside court Lt Col Freddie Kemp, from the MoD's inquest unit, said it was a "significant firefight but we came out on top".
Sheriff Payne, the coroner, said: "Cpl Stephens made a conscious decision to move to provide more effective covering fire.
"He was in a very exposed position under accurate fire at increased risk to himself.
"That single act of selfless bravery almost certainly saved the lives of his comrades."
Corporal Seth Stephens was a truly popular man. He was blessed with the innate ability to brighten the darkest room; he also possessed a disarming sense of humour. Measured and thoughtful, his strength came from a depth of experience and knowledge that he was keen to share with others.
Armed with a positive ‘can do’ approach to every task, he was a trusted friend and colleague. A team member he most certainly was, but it was as an individual that his true colours were best displayed. Never one to follow the well-trodden path, he was confident in his own abilities and was always looking for new challenges.
Above all else Corporal Stephens was a doting husband and father. His absolute dedication and unfailing love for his family was abundantly clear for everybody to see. He could always be relied upon to be there for his family and friends, whose needs he always placed before his own.
Their loss is immeasurable and our condolences go to them. If there is some solace to be gained, it lies in knowing that Corporal Stephens died doing the job he genuinely loved, alongside comrades that had the utmost admiration for him.
He leaves behind his wife Karen and daughters Heather and Molly.
Corporal Seth Stephens
Within 10mins complete an ascending ladder of:
Thrusters (35/25kg)
Double Unders
1, 10, 19, 28…
7, 16, 25, 34…
Adding 9 reps to each movement each round
