Workout of the day
Viewing entries tagged
deadlift
We have absolutely hit the ground running and are well on our way to completing the first week of the years thrashing! Meaning that with each week complete… the summer is coming! We will all be sweltering before you know it! Cannot wait!
CrossFit Cardiff WoD
3 Rounds for time of:
21 Calorie echo bike
15 Bar muscle ups
9 Deadlifts (120/90kg)
When you arrived to the gym on Friday night, and became immediately disappointed and likely angry when you discovered that you actually had to run a 5km, I hope you all thought…”well at least it’s not raining!”
Basically, Conroy needed an additional training session on his bike and so decided to trick you guys. I was actually being nice to you, and posted a bogus workout which is arguably worse than a stand alone 5km.
Regardless of how much it hurt, how much you didn’t enjoy it, all that stuff, at least you weren’t there for a taster session and got lost! 😬
I promise, that every workout you see posted this week are genuine.
CrossFit Cardiff WoD
A For 10 minutes, practise rope climbs
B 5 - 5 - 5
Sumo Deadlift
These sets are straight sets and will be performed at the same weight across all.
Now that the new lights are up I need you all to NOT look at them! not directly anyway. Otherwise you will get a wall ball to the face. Those puppies are bright, and as G-man found out in the morning class, you can’t hide away from shit reps in the dark anymore! Unlucky G.
For those of you who don’t know G, shame on you! He is however, a dawn patrol kind of guy, apart from Sunday’s! Next week is his last! He has had enough of the abnormality of Cardiff and needs to return to more northern parts where, he does have folk look at him funny if his head is shaped like a cone, he does devilish things to sheep and for some reason disables the shower curtains!
Buddy, it has truly been a pleasure. Since the day you were “accidentally” locked in the gym until now, you are a complete stud, a pleasure to coach and truly “get it”. From your efforts throughout any normal class to the commitment you demonstrated during hero month last year, thank you! You really will be missed…don’t be a stranger please!
CrossFit Cardiff WoD
6 Rounds For Time:
10 Single Arm Kettlebell Deadlift (R)
10 Burpees
10 Single Arm Kettlebell Deadlift (L)
20 Air Squats
100m Front Rack Carry (1 Kettlebell)
RX Kettlebell Loading (32/24kg)
Please get those final times this week, for this slightly unusual and certainly challenging workout, up to the whiteboard…
Getting eye drops into a 5 month old puppy who, REALLY doesn’t want you to put them in there, is hard work.
Hours leading up to the 3 times daily does are spent attempting to conjure up variously sneaky methods of how to outwit the clever little bastard! Any suggestions would be greatly received.
As cruel as it might sound, the very best way is to simply weight until he is asleep and deposit said drops into a open - mid rapid eye movement - dream.
I of course understand that this post is utter bollocks and none of you really care about anything but the workout… or maybe the new Game of Thrones series.
CrossFit Cardiff WoD
For time:
15 - 12 - 9
Deadlifts (120/90kg)
Bar Muscle Ups
Times to the whiteboard please…
With the open officially please comment, like and share in order to say thank you to Al Conroy for his huge amounts of hard work and ninja organisational skills. Put to the test over the past 5 weeks with horizontal pull up bar exits and massive hang overs as result of huge snow fall. What a hero.
Easily, the best open season we've had so far, without a shadow of a doubt and it's all because of your involvement. The environment you have all created via the camaraderie developed in response to the suffering induced by shared pain is unreal, but not surprising.
It makes CrossFit Cardiff the very best place to be. Despite the reason for being there, is yet another horrendous workout!
Love you all!
CrossFit Cardiff WoD
Within 8min, climb the ladder of:
1, 1, 2, 2, 3, 3 etc
Deadlift (120/85kg)
Burpee over the bar
If you still work after this, send Oakley more abuse prior to writing your back breaking scores on the whiteboard....
So...today is pretty special, we have made it!! Even though many people, including myself (clearly not intentionally but through very poor maths ;-)) have attempted to end it all, they were unsuccessful. We fought the buggers off and have made it... artless of
Today is CrossFit Cardiff's 7th Birthday. A very Happy Birthday to you all!
I teach people, every weekend, that they can truly make a difference to peoples lives by simply creating somewhere, anywhere that they would love to train at themselves; to remember just what it felt like all those years ago, when they crossed the threshold of their very first CrossFit gym. Well regardless of experience or stature, it's nerve-racking. I was a former Royal Marine and had worked on a close protection team in Iraq...I was crapping myself but immediately felt at home.
"We have one of the only services where you'd ever offer where you radically understate the benefit, to keep your credibility. If I told you all the cool things I could do for you, you wouldn't believe it" Greg Glassman.
That statement is so true, but made so by you, the community, our family. It's not Ash's devilishly handsome good looks, my impeccable charm, Jack's sexy ankles, Mel's butt or even Conroy's double biceps front...it's you. And all because you remember, just what it was like to walk over that threshold. So when you see others do just that, you welcome them wonderfully, and protect them fiercely.
It's all because of this gym, and you lot are this gym. Happy Birthday and have a great day.
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Please post your massive loads, all to the whiteboard...
Our first ever sign, and the only one we had for 3 years!!
Openning day!! A long time ago. GHDs made at 03:00
We upgraded!
Only slightly different!
Another week and time to start a buzz with the Partner League WoD 2...
Alex. Tsfasman, otherwise known as Joseph Joseph, would have thought this ten minute was full of utter bastards!
Can anyone delve into my tired, mildly jet lagged mind and solve the puzzle! Guesses to comments please team. The nearest will be judged through PLWoD2 by Ash while only wearing his pants!
Remember, this week's workout is on Wednesday. Unfortunately though, you have to survive tomorrow and Tuesday first!
CrossFit Cardiff WoD
21 - 15 - 9 Complex
8 Deadlifts
7 Cleans
6 Snatch
8 Pull Ups
7 Chest To Bar Pull ups
6 Bar Muscle Ups
Then 6, 5, 4 and finally 4, 3, 2.
The bar is loaded to 70/50kg. Cleans and snatches can be performed anyhow.
For an explanation of the work out, as well as an prove that super humans do exist, watch this video...
NO, thats not me judging him, it is in fact, Sweet Baby Jesus!
The picture below, may or may not accompany the above clue...
Pinch, punch, first of the month bi*ches!!
Welcome to the 'embers, from here it's a slippery slope to spending entirely too much time trying to avoid X-factor and even longer hung over following the infamous CrossFit Cardiff Xmas doo. Details will not be coming out soon as I am a relatively normal human being.
Until then, we have loads more chances to get super fit, tomorrow being another one of them!!
CrossFit Cardiff Partner WoD
Within 15mins in a You go, I go format, complete:
6 Deadlifts (110/75kg)
9 Pull Ups
12 Box Jumps (24/20)
Please post rounds to comments...
Well it certainly has not been an easy road, for anyone, but she did it! Very well done Kathryn, CrossFit L1 Trainer, you should be extremely proud of yourself. Onwards and upwards!!
There is less than 10 days left to sign up to the CrossFit Games Open. All you have to do is click here and register. Be sure to search for Reebok CrossFit Cardiff and join our team.
There will be 5 workouts over 5 weeks, programmed by CrossFit.com. We will be performing these on Saturday mornings, the atmosphere is always unreal and the Open ALWAYS pushes you to do things that you never thought you could. It's such a cool way to see how you have improved from last year or...give yourself something to beat next year.
If you haven't heard anything about it then have a look at this...in fact, just watch it as it's really cool
CrossFit Cardiff WoD
Deadlift
2 - 2 - 2 - 2 - 2 - 2 - 2
These sets should be at 80 - 85% of your 1RMs and should be straight sets. Maintain the loading.
Please post rounds to comments...
Who wants an 11am class on Xmas Eve?? Speak up team.
What is not happening is an 8pm class as I did one year. Couldn't get out of the gym even on Christmas Eve.
So today's workout was purposefully placed in order to ensure that you weren't required to perform anything too crazy on hang over day number 2. Tomorrow though...not so much. Enjoy...
CrossFit Cardiff WoD
For Time:
100 Cal Row
100 Double Unders
75 STOH (40/30kg)
75 Air Squats
50 Hang Power Cleans (50/35kg)
50 GHD Sit Ups
25 Deadlifts (80/60kg)
25 HSPUs
*there will be a 25min time cap on this workout.
Please post times to comments...
