Workout of the day
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fitness
Mid week and guess what… this is going to hurt! It will be uncomfortable.
You might be thinking whether there is anything wrong with me. I was funnily enough, angry when programming last week. But, that has meant that you are all getting some serious fitness. 😁
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
2 Front squats
2 Power cleans
4 Front squats
3 Power cleans
6 Front squats
4 Power cleans
8 Front squats etc.
Barbell: 70/50kg
Rest 10mins
For time:
Row 2000m
Happy Monday all! I hope you made it through weekend of sun, loving life and not being sprayed with de-icer for drinking Diet Coke!
Back to a week of solid thrashings!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Handstand press ups
20/16 Calorie row
Get after and wish these two legends for not losing to the Uber eats cyclist…
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!
A mid - week leg burner, to follow all of the other leg burners that you have already had so far this week. It’s as if CrossFit hates your poor little legs hey?!
Imagine, when you are able to walk again, just how good your peachy little butt cheeks are going to look!
CrossFit Cardiff WoD
20 - 20 - 20 - 20
Back squat
The Members Member
The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2021 Members Member.
But, for those of you who weren’t here the year before last (?)…I have to tell you the what it’s all about.
Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness
These are qualities that I see in you all, every single day. It is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.
I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tonight/tomorrow and ends on Friday the 10th…get amongst it!
CrossFit Cardiff WoD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
5 rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk
Bar load (70/50kg)
Please get times up to the whiteboard, check PBs…
Specialty
Toes to bar
1a: Kipping drills
1b: 5 minute EMOM
15s max toes to bar
3 sets
2a: Max L-sit leg lifts
2b: Max ring push ups with 2 second pause at bottom
2c: 3 pull-up negatives
3 sets
3a: Max ring rows with 2 second pause
3b: 16 single leg V ups
3c: Max chin over bar hold supine
Last chance of the week to completely smash yourselves into the ground, apart from tomorrow of course… and Chad on Sunday. Ignore me!
CrossFit Cardiff WoD
Every 2 minutes complete
20/15 Calorie row
Max wall balls (20/14lb)*
*the workout ends once you achieve 150 wall balls or… you die trying!
For the Fallen
By Laurence Binyon
With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.
Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres,
There is music in the midst of desolation
And a glory that shines upon our tears.
They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.
They mingle not with their laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.
But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;
As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.
“When you go Home, tell them of us and say,
For your Tomorrow, we gave our Today”
John Maxwell Edmunds
1916
CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence
Rounds and reps to the board team.
Specialty
Toes to bar
1a: Kipping drills
3 Sets
2a: Max L-sit
2b: 10 Ring push ups
2c: 3 Pull-up negatives
3 Sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Supine chin over bar hold
What’s wrong with a cheeky mid-week super set strength day to make you all look swole ready for the end of the week’s debauchery?! Nothing that’s what!
Get those Xmas party tickets snapped up please! Before I have to send the all innocent looking Nicole around to sort you all out!
CrossFit Cardiff WoD
A: With increasing loading each set:
3 - 3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3 - 3
Weighted strict pull-up
B 3 Sets
30 Second Hollow hold
10 Hip extensions
If you can pick up a pen, please pop your loads up to the whiteboard…
What do you think happens when you couple together a benchmark girl and the assault bike…
PAIN, that’s what happens!!! It is not going to feel good! I’m sure it will be fun though. 😳
CrossFit Cardiff WoD
50/40 Calorie assault bike
4 Rounds of Cindy*
40/30 Calorie assault bike
3 Rounds of Cindy
30/20 Calorie assault bike
2 Rounds of Cindy
20/10 Calorie assault bike
1 Round of Cindy
*One round of Cindy:
5 Pull ups
10 Press ups
15 Air squats
Please get those times up to the whiteboard…
Specialty
Handstand push ups
1a: Kick up drills
2a: Wall walk with 30 second hold
2b: 18 hollow rocks
3c: 3 handstand negatives
3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts
A message from our social sec’s…
Hiya cherubs,
July is a month for socials! Along with Paintballing on the 25th, we are looking to organise our second CFC ‘Boozy Sports Day’ 🏅🍾🏆. Expect all of your faves: egg & spoon race, welly wanging, sack race etc, all with an ‘optional’ twist (🍺).
DATE: Saturday 10th July.
TIME: Afternoon (TBC).
LOCATION: A lovely big field in Cardiff (TBC).
In true sports day fashion, this will be entirely weather dependant 🤞🏻. And as it stands, only 30 of you kiddies are allowed in the PE class. So comment with a 🏅 below (on the Facebook members group - tells coach if you’re not on there) if you’d like to come.
Thank you!
Kirsty & Cath!
Back to a new week of savagery, good luck with this one…
CrossFit Cardiff WoD
Within a 3 minute window for each round, complete:
Run 400m, max pull ups
Rest 1 minute
Run 400m, max press ups
Rest 1 minute
Run 400m, max sit ups
Rest 1 minute
Run 400m, max air squats
Rest 1 minute
Run 400m and max double unders
Feel sorry for yourself!
Gooooooood luck!
If we all think really hard about no thunderstorms but beautifully sunny days, I mean really think…squeeze your eyes tightly shut and clench your fists, visualising deep blue skys and African sunsets…
it won’t make any difference and it will still piss down! 🤦🏻♂️
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12
Each set should build in load, minimally (no more than 10kg across all four sets), so long as technique allows.
Specialty
Snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
Not just the weekend…but one hell of a SUNNY weekend! It’s not much, but it’s a lot…especially for us here in Welsh Wales!
Enjoy it! You never know when you’re next meal, good nights sleep, or sunny weekend will be!
CrossFit Cardiff WoD
A) 10 minute EMOM
Min 1: 3 StrIct handstand push ups
Min 2: 5 elevated ring rows
For time:
250m row
15 kettlebell swings (32/24kg)
25 burpees
15 kettlebell swings
250m row
Right out of whack I am with this bank holiday, and I didn’t even get royally smashed for it!
how Joe Gunnion is functioning is beyond me!
CrossFit Cardiff WoD
For time:
Run 1 mile
5 Rope climbs
Run 800m
4 Rope climbs
Run 400m
3 Rope climbs
Run 200m
2 Rope climbs
Please post times to the whiteboard…
Pinch, punch…first of the month…f**kers! I hope you all had an amazing bank holiday weekend, full of sun, booze and fitness.
See you tomorrow!
CrossFit Cardiff WoD
A: Every minute, on the minute, for 10 minutes:
Strict handstand push ups
B: 5 rounds of:
Within 2 minutes:
20/15 Calorie bike
Maximum calorie row
Rest for four minutes between rounds.
Please post those legendary drop offs to the whiteboard…
Specialty
Hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
For how bank holidays are supposed to be spent…see below!
Now that your butts, quads and hammies are looking good for the beach...let’s sort out the bi’s and wings (lats)!
All we need to do then is to coax those abs out of lockdown and you’re set for your holiday!
Man to think that I genuinely used to think that that was true and worked.
What a muppet!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
24/20 Calorie bike
6 Bar muscle ups
Specialty
High hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
Blowing up a tank, happy days!
The first week (OF MANY) back inside the gym throwing down! The assault bikes have been properly thrashed - as well as your quads - and some souls have vacated their bodies.
A perfect start to the summer!
CrossFit Cardiff WoD
A: From minutes 0 - 10, for time complete 10 - 1 reps of:
Pull ups
GHD Sit ups
Rest from minutes 10 - 15
B: From minutes 15 - 25, for time complete 10 - 1 reps of:
Handstand push up
Box jump (24/20”)
Alright team. Get ready for some bank holiday fun, all in celebration for the official re-opening of the gym!
Three back to back classes, in the sun (☀️🤞🏼) although it doesn’t really matter as we will be allowed inside, with free coffee (supplied by uncommon ground) and free cookies (supplied by Ash) with possibly one more cool, sugar filled treat…what a perfect way to kick start a healthy release from lockdown: coffee and sugar!
Don’t be shy, come before class and stay late. Enjoy and mingle as if you haven’t seen each other in 5 months!
CrossFit Cardiff WoD
5 rounds for time of:
30 Medicine Ball cleans (20/14lbs)
15 Burpees
100m sprint (50m shuttle sprint)
Rest 1 minute between rounds
Hump day!!! One silver lining about lockdown is that you don’t have to go out into storm Chris (the prick) and get blown around all over the joint, in relentless pissing rain, ensuring that after a very short time your pants are wet!
Unless of course you have a GSP who gives zero F’s about the weather!
Thanks “Oppo”!
Haha. I lied...
CrossFit Cardiff WoD
Within 9mins
Run 1 Mile
Max rep burpees
Rest 6 minutes
Within 6 minutes
Run 800m
Max rep burpees
Rest 3 minutes
Within 3 minutes
Run 400m
Max rep burpees
Videos and reps up to socials please legends!
Some awesome PBs coming out of some strong lifts today legends. Fair fricking play!
Tomorrow will call for a longer, endurance style workout. Reps and sets are just low enough that if…you squeeze your little bums hard enough, you will be able to hold on unbroken each round!
CrossFit Cardiff WoD
Within 20 minutes, completed as many rounds and reps as possible of:
Run 600m
60 Double Unders
20 Toes to bar
Specialty
Front squat
3 - 3 - 3 - 3 - 3
@105% squat clean
Go hard, go fast and get yourself into that 5th round. Scores up please dudes!
I have seen some very cool videos and pictures, as well as read a bunch of messages of you legends getting on with it and having a stab at Murph. With, some bad assed times too! I hope the rest of your seriously sunny bank holiday weekend’s were fun filled!
Last night saw the roaring (with laughter) success of the big weekend super, Sunday sesh! Best night of lockdown so far. Congratulations to the Social Secs for organising such amazing entertainment!
Tomorrow we will reduce the duration and up the intensity, move fast throughout, sprinting for the best score.
CrossFit Cardiff HomeFit WoD
5 Rounds for time:
30 Double unders
10 Dumbbell snatch (50/35lbs - right arm)
30 Double unders
10 Dumbbell snatch (50/35lbs - left arm)
Loading
1 Dumbbell (50/35lbs - or lighter)
1 Kettlebell (24/16kg - or lighter))
1 Rucksack
Warm up
Run 800m (2 mins jogging on the spot and 1 min high knees)
50 Single unders (pencil jumps if no rope)
Run 400m (1 min jogging on the spot and 1 min high knees)
35 Good mornings (with 1DB/KB/RS)
Run 200m (1 min high knees)
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
