After tomorrow’s workout I promise you are going to wish that the gym was closed for a week! Just remember…chestnuts.
CrossFit Cardiff WoD
5 Rounds for max load:
12 - 6 - 12
Front Rack Walking Lunge
Front Squat
Front Rack Walking Lunge
Viewing entries tagged
Weightlifitng
The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!
CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds
Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee
6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set
I am genuinely sorry about this. Honestly, tomorrow is not gong to make you feel good until a little while afterwards. Don’t worry though, I promise it really is good for you.
Wave goodbye to your abs.
CrossFit Cardiff WoD
10 Rounds for time of:
10 Toes to bar
10 Kettlebell front squats (2 x 24/20kg)
Yesterday we had a heavy barbell and challenging movements, ascending reps another massive challenge. Tomorrow will just be an utter gut check. Can you hold on when you really want to drop?!
CrossFit Cardiff Partner WoD
10 Rounds for time of:
500m Row
30 Wall balls (11/10ft - 20/14lb)
Reps and distance split however
Specialty
A: For 20 minutes:
Handstand practice
B: Conditioning:
For 3 rounds, every 2 minutes
Max headstand hold (cap at 1:00)
3 Sets:
16 - 20 Stalder leg lifts
10/10s Single arm hold
Here we are, the last week before Xmas and I have the privilege of ensuring that your last exposure prior to the restful day is completely savage!
Yeeeeesss!
Enjoy day one of “hell week”! 😉😉🤣
CrossFit Cardiff WoD
4 Rounds for time of:
25 GHD sit ups
5 Bar muscle ups
25/20 Calorie row
5 Bar muscle ups
Here we go, the weekend. And, not just a weekend but a bank holiday weekend. Go nuts and enjoy the crap out of a longer break before the ‘embers start.
Who else has seen Xmas decorations on the supermarket shelves already! Bonkers.
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 8 minutes of:
Row 15/12 Calories
5 Push jerk (80/60kg)
Rest 6 minutes
Complete as many rounds and reps possible within 4 minutes of:
Row 12/10 Calories
6 Burpee box jump overs (24/20”)
Two in a row! You lucky, LUCKY buggers. Enjoy the chilled time off, celebrating the King you love so dearly and all that and… make sure you turn up to class when they are running and not when they are not!
Anyway, get up, go and rid yourselves of your super Sunday hang overs with a vile workout before you head back out to get yourself another!
CrossFit Cardiff WoD
Complete as many reps as possible within 5 minutes of:
1 Squat clean
1 Shoulder to overhead
Barbell 70/50kg
Rest 10 mins
2 Rounds, each for time:
30/25 Calorie assault bike
Rest 3 minutes between rounds
Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…
CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours
Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!
CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge
These are straight sets, high load throughout.
Specialty
Handstand walk practice
Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%
From a short, sharp painful sprint to a longer duration grind. Enjoy!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
200m Run
12 Push press (50/40kg)
24 Box jumps (24/20”)
Specialty
A: 15 minutes of free standing handstand practice
B: 5 sets 3-5 Strict Handstand Push-ups
C: 4 sets of:
5 Seated overhead dumbbell press
HUMP day, kind of… does it still count on a 4 day week?
No better way to solidify your leg DOMs then to lunge a heavy arsed weight across the box hey! GOOD LUCK!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These are straight sets because they will be god fucking awful!
Hump day and you may not like what is coming your way. Just think, what it actually will be is fun! Definitely not horrendously painful or uncomfortable. It will be wonderful and make you thank your lord that you are on this planet and able to perform such savagery…
…or…maybe NOT!
CrossFit Cardiff WoD
A: For time:
30 Calorie assault bike
Rest 5mins
B: Within 5 minutes complete as many reps as possible of:
Clean and jerk (70/50kg)*
Rest 5mins
C: For time:
30 Calorie assault bike
*unfortunately this is a squat clean, buuuut all will be explained on the day!
The second “heavy” day since #lockdown (ps…FUCK lockdown) and only “heavy” as there are shit tons of reps! And it’s from the floor…wonderful!
Old skool pyramid set, simple and vile! You are going to love it!
CrossFit Cardiff WoD
Front squats
7 - 5 - 3 - 5 - 7
Max load on each set - rest as needed
Please post loads per set to the whiteboard…
Did you all enjoy your surprise? Have fun? They are all fun these surprises to you. You are welcome, you lucky bunch! Everyone just loves a burpee!!
No surprise fitness tomorrow, promise.
CrossFit Cardiff WoD
5 - 5 - 5
Strict press
5 - 5 - 5
Push jerk
The goal is to increase weight across all sets. Start with an aggressive load and make it worse. All loads to the whiteboard please…
Get back, show off you’re new clobber…lift some tin. It’s that easy!
Oh…and sprint a little at the end!
CrossFit Cardiff WoD
5 Rounds for max weight
3 Front Squats
3 Back Squats*
Immediately following the fifth round, row 1000m for time.
*these sets are unbroken and for max load.
When will it stop, will it stop? With any luck, before 20.3. The DOMS i’m talking about, obviously. Its ok though, as some folk have done 30 plus rounds and so clearly they are utterly messed up, likely laying up in bed. They definitely weren’t completely unaffected the following day and busting out multiple workouts after doing the bastard thing 2-3 times. Fit pricks!
CrossFit Cardiff Team WoD
In teams of 3 and within 25 minutes, complete as many rounds and reps as possible of:
1 Rope Climb
5 Bench Press (60/40kg)
10 Calorie Assault Bike
These are “you go, I go rounds”. Therefore, all out sprints…good luck!
Please write total rounds and reps to the whiteboard…
In an attempt to try something new, this week’s workouts were programmed while influenced, ever so slightly, by BrewDog and Prosecco! However, upon checking them the following morning, it turns out that Hannah does some of her best work while #smashed.
Apologies for the late post, but for the beauties 30th birthday, we sat and watched the sun go down over Rhossilli Bay.
CrossFit Cardiff WoD
Part A: Turkish get up
Spend 15mins working on technique
Part B: 8 - 8 - 8 - 8
Overhead Walking Lunge
Maintain a heavy straight, working load across all sets
All you need is a birthday cake box, chalk pens and a lot of beer
Well wasn’t that fun! Not the first part as guess what…sprints really, really hurt! But also not the second, as, with no warning or knowledge then no one can sandbag! Sorry not sorry, but you actually have another sadist to blame!
Tomorrow we have something far more fun for you. Kind of. A heavy assed piece, but, it is all the lifts and therefore is gassy and can be as frustrating as whipping the bad of your head on double unders.
CrossFit Cardiff WoD
Within 30 minutes and for max weight complete one bear complex:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk (from behind the neck)
Although not advised when at maximal loading, a squat clean thruster into a thruster from behind the neck is allowed. Have fun and get those loads on the board please…
Pinch, punch, first of the month bitches!
Please could you do me a favour this week…when you see Christie could you offer her a warm embrace. Hold her, not too tight, but with a loving squeeze. She will be feeling delicate, having spent the majority of last week not just supping entire flagons of cider, but funnelling them down her neck!
Not just this, but she also had a 20kg Morrisons carrier bag of jammy dodgers to get through. There is a slight possibility that she spent as long in the biscuit aisle as it would’ve taken her to actually consume them!
We all know though, getting the right biscuit is critical! You do not want to rock up with a packet of Rich Tea!
Start the week with a bang, two complex movements that will get your butt and boulders pumping…
CrossFit Cardiff WoD
30 - 24 - 18 - 12 - 6
10 - 8 - 6 - 4 -2
Dumbbell Hang Clean & Jerk (50/35lbs)
Ring Muscle Ups
Genuinely, I still can’t walk without locking my legs fully out on every step. Wednesday’s repeat hero workout brutalised me. Coupled with the Assault bike sprints and the 90 wall balls I did yesterday, the past few days have not been much fun!
However, on looking back at my score from September, I was actually surprised to find out that I had performed way less work; finishing the set of 46 Thrusters and some double unders last time around. The surprise was the pain. My legs certainly were’t ok after the first experience in September, but they were nothing like that.
I am utterly convinced that the difference in the numbers at least, is the community. Multiple times in the 11 years that I have been doing CrossFit, have I had this experience. Training on your own has never and will never cause athletes to push to their true margins. If you don’t believe me, do Fran alone tomorrow and let me know how you do.
Welcome to the week, I hope your legs are feeling far better than mine, as tomorrow they day has eventually come…retest day
CrossFit Cardiff WoD
Back squat
Within 30 minutes establish a 1RM
GET THOSE NEW LEGIT LOADS ON THE WHITEBOARD PLEASE…IN RED MARKER IF A NEW PB!!
Good Luck!!
Travelling half way around the world to spend a day with some of the coolest folk involved in CrossFit, 50 of the very best trainers in the world and to have the pleasure to listen to its creator talk, still from blinding passion for his brand and service as well as a huge compassion for people. A relentless attitude, hell bent on helping anyone and everyone who is willing…was an utter privilege.
As he stated so well, talking of the company and his request of us…“we’re still going full Jihadi on sugar and getting anyone who would say that they were the last people on the planet who would ever consider even trying CrossFit…to do it!” “No globogym wants the elderly and the overweight…that’s precisely who we want!”
There were however downfalls, but spending two and a half hours in a US immigration office getting my arse fondled was definitely not one of them! Thanks again TSA for your impeccable costumer service, you know just how to treat former military personnel, and don’t make them feel at all like terrorists.
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
50 - 40 - 30 - 20 - 10
Power cleans (60/40kg)*
2 Rope Climbs
*men increase load by 10kg each round, women by 5kg
Chuck your scores up on the board and get out out for the weekend…
