Workout of the day
Viewing entries tagged
weightifting
Welcome to a new week, I hope you all had a blast and are excited to get destroyed at the hand of the main man himself… Mikey B.
Good luck! 😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
50ft Overhead walking lunge (50/35lbs)*
10 Chest to bar pull ups
10 Burpees
*Alternate hands as required
Let’s turn down the pace a little, maybe that will stop you sweltering a little bit more, and lift some heavy arsed shit!
Set a post lockdown 1RM and work from there to get some time under tension.
CrossFit Cardiff WoD
A: Within 15 minutes
Establish a 1RM deadlift
B: Deadlift
3 - 3 - 3 - 3*
*these sets should be performed at 80%
Guess what, a Tabata snatch hurts like living hell! Anyone else secure their fate during the first round? Ouch!
I’ve got nothing else for you, life currently hurts way too much! Luckily it’s hump day tomorrow, get over that and you are on your way to goodness.
Please remember that the box is closed this weekend for the L1. And so, utterly destroy yourselves on 20.1 this Friday night, and earn a couple of days off.
Guesses to 20.1 on a post card please!
CrossFit Cardiff WoD
For time:
75 Double Unders
21 - 15 - 9
Hang power clean (60/40kg)
Toes To Bar
75 Double Unders
Genuinely, if you can still hold a pen, please write your times to the whiteboard…
Another month comes to a close and we are one away from the dreaded ‘embers! However, the good news is that we only have four of those bad boys before the 2019 CrossFit Cardiff Xmas Party is upon us, truly an evening to get excited about!
NOTICE
There will be no open gym or regular classes at the gym this weekend due to hosting a CrossFit Level 1 seminar. Giving back to the community and allowing 40 new bad asses to begin their journey and hopefully open a shit ton more CrossFit affiliates…another is one more of us and one less of them!
Yoga
Yoga will be on from 5:30 - 6:30 (17:30 - 18:30) with Liv. Allowing you guy to bend all of your weekly stresses away. DO IT!!!
CrossFit Cardiff WoD
Front Rack Walking lunge
8 - 8 - 8 - 8 - 8
Get some heavy plates on those bars, and bring out the glutes. Scores to the board on completion please…
If you see 3 people, maybe more, wandering about the gym aimlessly and looking exactly like Gem Verallo it’s because she has dragged her entire family down to “Bring a Buddy” week, and so should you have!
There is talk of Alfie’s mother making an appearance just to smash the hell out of him in a workout. No swearing on Wednesday night please!
What a perfect workout for the first day of bring your mates along to get thrashed until their eyeballs bleed hey?! Tomorrow’s might be better…or not.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 5mins of:
20 Deadlift (60/40kg)
10 Shoulder To Overhead (60/40kg)
Immediately into…
3 Rounds for time:
30 Double Unders
15 Chest to Bar Pull Ups
Please write rounds and reps and overall time to the whiteboard…
I am extremely excited. In fact, I am as excited as an excited person who…has a special reason to be excited! And the reason why…it is my week to deliver to you a small window into my sadistic mind, done so through some good old fashioned, shared suffering.
And you…are going to love it!
Hopefully you have had awesome weekends, relish tonight, the last time this week that you will find yourself not in excessive amounts of DOM’s induced “discomfort!” 😉❤️😘
It’s all for you!
CrossFit Cardiff WoD
4 Rounds, each for time of:
6 Deadlift (70/50kg)
8 Power Cleans (70/50kg)
10 Shoulder To Overhead (70/50kg)
20 Pull Ups
Rest 3mins between Rounds…
Each round is designed to be a sprint where athletes are expected to hopefully move throughout with unbroken sets. Scale loads appropriately in order to achieve this.
Grit your teeth and push hard! If you are able to operate a whiteboard marker afterwards, then please record your times to the whiteboard…
There is going to be a workout tomorrow, and it’s going to hurt you. You will make funny faces as a result which i will not get to see due to having to stare at the back of a plane seat for 11 hours.
Luckily there will be plenty more of those where they came from and so I will get ample chance to fill my sadistic void in the not so near future. Legit!
Plus it’s my week next and so I get to be the fire starter!
CrossFit Cardiff WoD
10 Rounds For Time:
10m Handstand Walk
100m Front Rack Carry (1x32/24kg)
I’d recognise that judge anywhere!
Well they said the heat wave would begin mid April and last 3 months, and I am poised ready to go. Let’s hope that weather man Mr Fish is not full of as much sh*t as he was when he reassured the British public that there was definitely NOT going to be a hurricane on the south coast of the UK; all those years ago!
Anyway, if I have to ride my bike across town with 5kg of frozen dog meat in a rucksack again in the meantime I may well go down with hypothermia!
Last one of the week!
CrossFit Cardiff WoD
10 - 10 - 10 - 10
8 - 8 - 8 - 8
Back Rack Walking Lunge*
Deadlift*
These are supersets, meaning that you go straight from a set of lunges to a set of deadlifts. Wave goodbye to your hamstrings and get your loads up on the board please…
*Progress in load throughout all sets so long as technique allows.
*Same weight throughout all deadlift sets, touch and go reps with minimal de-loading (bumpers just graze the floor).
