Workout of the day
Viewing entries tagged
Weightlighting
Here’s to a happy weekend, filled with no vomiting fitness, yoga, coffee, puppies, good beer, rugby and those who you love… could it get any better?
We have a little two-parter, ready for your destruction tomorrow, enjoy!
CrossFit Cardiff WoD
A: Within 10 mins:
Set a 1RM cluster
Rest 5 mins
B: For time:
15 - 12 - 9*
Cluster at 40% of part A
*10m handstand walk after each set
So it’s nearly there, and the only reason it’s not is that I am awaiting more pieces! And, importantly…I didn’t die, nor did I destroy my knuckles face (anymore anyway) or any other body parts. The fact that I am writing this pre-event is tempting fate but I enjoy peeing into the wind!
I am of course rambling on about the rig! Once complete we will have four additional sets of high rings and two safe spots for bar muscle ups. All it took for me was to revert back to my inner child and remember how I used to build meccano sets!
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2 Bar muscle ups
5 - 4 - 3 - 2 - 1 Squat Snatch (60/40kg*)
*Male bar increases 10kg
Female bar increases 5kg
An aggressive loading, get after what you can and record those times to the whiteboard…
If only they had the Ducati Desmosedici when I was a kid!
The only real reason that we programmed that workout today is to make sure that Joey looked MASSIVE on the beach when completing at Tribal Clash this weekend!
I know what you’re thinking though, far too little too late?! But, it’s ok as he has promised not only to do the same workout again tomorrow and Friday before he travels, but also to get his pasty white arse out in the sunshine for as long as humanly possible prior to the allocated “wheels up” time and make sure that he tells everyone that he is actually representing CrossFit Aberdeen! 😉
CrossFit Cardiff WoD
3 Rounds For Time:
30 Deadlift (40/30kg)
15 Hang Squat Clean (40/30kg)
400m Run
Please chuck those lung burning times up to the whiteboard for me team…
How much fun was that WoD?? Not knowing if you will fly through the high rings at any moment due to a lack of feeling in those guns, legit!
We must rally. Bind together like chalk after Ash has had his sweaty mitts in there, preparing for sprints on the concept 2 bike erg (of course you need chalk)! Over the last few months there has been something missing, a void of banter, making that gym quiet and cold, barren! Of course I am referring to Groves!
Mark Groves to be precise.
Take turns, daily, to hound him. Saturate his inbox, facebook wall, slide into his IG DMs and get that man back! Grove, these nanos aren’t going to train themselves!
CrossFit Cardiff WoD
Every minute, on the minute, for 10 minute
3 Touch and Go Power Snatch
The goal for these sets is to increase loading throughout. Get those small increments up on the whiteboard please…
