WoD - Tuesday 1st May, 2018

Pinch, punch, first of the month!

Is it just me, or is this year flying by. I bet if you copied and pasted that sentence into google you'd get a few blog posts come back at you. It's true though, when there are this many kick assed, fun workouts to do to keep you busy, the weeks just blitz by! 

How much fun was it running in the sun? And leaving the gym in daylight...man I love the summer!! Long may it continue please Mr Fish. 

It's alright too, we've got you covered...you'll be needing to lend Ash's shitty stick this summer...you're welcome! 

CrossFit Cardiff WoD

A: 5 Reps per arm of:

Turkish Get Ups
(work up in weight per rep - focus on quality of movement)

B: For 5 sets of ascending load

10 Front Rack Walking Lunges
5 Front Squats
10 Front Rack Walking Lunges
5 Front Squats

Bugger! 

WoD - 30th November, 2017

LEGS!!! Hands up if your legs are sore?! 

The Xmas party is getting close! So close I can taste the booze!! Do NOT be disappointed, get your monies paid at the front desk and ensure your spot on the night. 
Friday is the last day! £20 to one of the team please! All the details are on the board. 

No need to worry about your legs tomorrow, ish...

CrossFit Cardiff WoD

A: Turkish Get Ups
10 - 10 - 10 (5 right arm, 5 left arm, each set)

B: Bench Press
5 - 5 - 5 - 5 - 5

Accessory Program

Press

1. 4 sets x 5 reps of your best press ups - film and compare to the first week

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 7 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 7- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps

Please write loads to comments...

If I see any of the below, I will encourage your spotter to rub his balls in your face...