Workout of the day
Viewing entries tagged
weightlifting
I am almost sorry for this, almost! Kind of, sort of, ism honour of Adrian Bozman’s 40th birthday this past weekend… a cheeky nod to him for making me sprint 30 calories twice on the assault bike but really more because I just love to watch people suffer…
CrossFit Cardiff WoD
For total time:
30/25 Calorie assault bike
Rest 5 minutes
30 Clean and jerks (60/40kg)
Rest 5 mins
30/25 Calorie assault bike
Be prepared to become comfortable with being uncomfortable.
Just the workout, nothing special! The weekend is fast approaching and you can’t really polish a turd!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Overhead squats (60/40kg)
15 Pull ups
20 GHD sit ups
Specialty
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Clean and Jerk
2 - 2 - 2 - 2 - 2
Zombie squats
Is there a better way to get over a sun kissed weekend full of beer and wine, bad food and worse sleep then a benchmark girl? Exactly, especially when it’s Karen!
The challenge… do the workout in as few sets as possible! It’s going to hurt, but that’s the beauty. Learn to become comfortable when uncomfortable.
CrossFit Cardiff WoD
”Karen”
For time:
150 Wall balls (20/14lbs)
Gooooooooooood LUCK
Of course it’s a snatch. A squat snatch…I mean what better way is there to spend a Friday?!
Thats it, and really all you need!
CrossFit Cardiff WoD
Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1
For the heaviest load possible following lockdown. Get those loads up on the board please!
What better way is there to spend valentines weekend then throwing down with a bunch of your buddies?! Hell of a day that. Thank you all for showing your support and giving both those workouts and the walkabout dance floor a good thrashing!
The 10 year celebration is going to be something else!
Please see below for possibly the greatest picture that Sash Shots has ever taken.
CrossFit Cardiff WoD
For Time:
30 Ring muscle ups
60 Dumbbell overhead squat (50/35lbs)*
* 30 reps can be split per arm as athletes see fit.
Times up on the board please…
Met Con
5 Rounds each for time:
Sprint 200m
Rest 6 minutes between efforts
Wednesday, ah that wonderful hump day! When you know that you are officially on the downhill slope to the weekend and you can wake up feeling the full force of Monday’s workout! Fuck you DOMS...fuck you!
Now the ladies among you, you maybe temporarily confused and consumed by the pain you feel corsing through your veins, but that does not mean that (even if it is socially acceptable) it is okay to drop to one knee on February and ask your “man” to be your husband!
Don’t worry lads, the plan is to utterly destroy them all with such disgusting programming that there is no way they could:
1. Chase after you once you ask them WTF they think they are doing and…
2. Could actually get down to one knee anyway.
CrossFit Cardiff WoD
For time:
Run 1 mile
25 Toes to bar
25 Handstand push ups
Run 800m
20 Toes to bar
20 Handstand push ups
Run 400m
15 Toes to bar
15 Handstand push ups
Run 200m
10 Toes to bar
10 Handstand push ups
Run hard and fast and get those times up on the board before you leave…
Met Con
For time:
150 wall balls*
*EMOM perform 7 burpees
So, was anyone able to go unbroken? Medball Cleans are worse than wall ball shots, that’s my belief anyhow. Surely when the med ball is flying through the air towards it’s intended target, even if it is only for a second, having no contact with the ball means that it can’t have an effect on you surely. That doesn't happen in a clean. WORSE!
In 13 years of CrossFit I have never seen anyone fail a MBC, maybe today was the day, meaning that you can always do one more. Meaning that you can always do 1 more, 149 times!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
100m Kettlebell Farmers Carry (24/20kg)
10 Kettlebell Swings (24/20kg)
10 Box Jumps (20”)
10 Burpees
These are you go, I go rounds.
Sprint and rest, rinse and repeat, scores up…
It’s nearly here, the CrossFit Cardiff Xmas party! Get yourselves some industrial strength bubble wrap and prevent any unwanted bruising caused by the weeks workouts.
Congratulations to those of you who survived last weeks beastings, with the worst of all likely being Tuesday’s Finnish style warm up. That old school classic will be coming back throughout these cold months.
CrossFit Cardiff WoD
Hanging Elizabeth
21 - 15 - 9
Hang power cleans (60/40kg)
Ring dips
It’s Friday, I’m not winking this weekend and as a result am going to destroy Oppo on long arsed walks up and down beaches, woods, maybe some mountains. The poor little bugger will be a mess by the end of it, much like you lot after a week of training at the box. Ready and willing to just lay on his back, legs in the air while licking a wall! Pretty standard.
CrossFit Cardiff WoD
In pairs
Death by:
Thrusters (40/30kg) and
Pull ups
Partners can split the work as they like.
Death by:
On minute 1: 1 Thruster/ 1 Pull Up
On minute 2: 2 Thruster/ 2 Pull Up
On minute 3: 3 Thruster/ 3 Pull Up…etc until you die.
Completed rounds to the whiteboard please legends…
That blew the weekend cobwebs out right? Nothing like a good lung burning workout to get you going on a Monday hey?! Hitting the ground running and getting your week off to a good start, it’s nearly Friday again!
Continue with a gymnastics focus. These rounds are designed to be fast, specifically the HSW, a quick 5m shuffle, fast turn around and back again. Similar with the buddy carries. Just don’t drop the poor buggers! Remember they are your best buds, brought along to CrossFit Cardiff for a fun week, rather than finding out what the floor tastes like!
CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10m Buddy Carry
10m Handstand Walk (Wheelbarrow Carry as per scaling instruction and workout stimulus)
12 Kettlebell Deadlift (32/24kg)
These are you go, I go rounds.
Maybe a Saturday team WoD. You know, more time on your hands as you don’t have work, you can take a morning off the renovations and throw down in the sunshine with your buddies, just like the good old days. They will take the piss out of you for a spell, you’ll die during the workout…they will take the piss out of you even more. Then, the same friends will thrust a free beer into your hands, and another, forcing you to not only take the rest of the day off from house shit, but abandon your car outside the gym, turn your Bat Phone off and get sunburnt and shitface drunk in a local beer garden. In turn and due to a raging hang over, forcing you to take the next day off too!
Basically, it’s a win win situation.
CrossFit Cardiff Partner WoD
16 Rounds for time:
8 Front squats (70/50kg)
10m Hand Stand Walk
8 Handstand Push Up
8 Chest To Bar Pull Up
These are you go, I go rounds. and no, you do NOT need chalk for Front Squats!! Times to the whiteboard and descend on Groves’s house please…
Groves in full holiday mode
Some serious compliments have been thrown about today, all directed at the two legends who orchestrated the now internet famous (certainly local social media) CrossFit Cardiff Threedown, not least one very excited Yoga teacher stating that “they could’ve ruled the world Davs!” Now, that is a seriously needed task that I’m sure they would both excel in.
It’s time for Hannah to take her bow. Not only has she be the co-organiser of CrossFit Cardiff’s inaugural open house throwdown, but she has managed to survive the incessant badgering of her comrade in arms. A feat in itself, and one that should be applauded publicly! 😉
And, if that is not enough, every single social media post’s artwork was in fact designed, and created by this “hot piece of ass” and even on one occasion to be placed at a higher order than the highly addictive and unbelievable complicated final season of Game Of Thrones! GOT for short!
All in favour of Hannah become co-ruler of the world please comment below: “hot piece of ass with a flare for design!” And don’t worry, I will refrain from breaking your legs for talking about my love in such a way! 😉
CrossFit Cardiff WoD
For Time:
27 - 21 - 15 - 9
Hang Power cleans (60/40kg)
Burpees Over The Bar
If your lungs stop bleeding before the next class, please write your times up on the whiteboard…
Everyone likes a surprise right?! Especially when it’s intended to get you big and strong and as a result have you lifting bigger tin, helping out around the house a little more, giving you a bigger bank balance and allowing you to look like a true bad ass while on the beach in this glorious weather!
You are lucky though, as my intended surprise was originally a little more spicy. But I was reigned in by Conroy, who is far more sensible and was really, completely correct on this occasion.
Gear yourselves up anyway legends. Only a few days before The Threedown kicks off. I know that Joey is more excited, than an excited person who has a special reason to be excited! Help other folk out during the day, I’m sure nerves and excitement will be running high, having the home ground advantage is just that. Smile, high five, chest bump and maybe even dish out a few cheeky, chalky hugs. Create a supportive atmosphere where people can only thrive. Have a blast!
CrossFit Cardiff WoD
Back Squat
5 - 5 - 5 - 5 - 5*
The first set should be at 80-85% of last Wednesday’s 1RM. Climb gradually throughout.
Please write loads for each set as well as total CMs left remaining until your skinny jeans occlude your femoral arteries…
I just wish I could’ve been able to see your lovely faces when you were fighting your way through that workout yesterday! Surely it was nothing short of wonderful, and expertly booted your hang overs firmly back to where they came from. Or…made you feel way worse!
By the way. I am not programming these hideous workouts from afar and forcing you to do them, nope…it’s all Ash. As you can tell by todays WoD…classic Ash!
CrossFit Cardiff WoD
A Within 5 minutes, complete as many rounds and reps as possible of:
50 Double Unders
10 Toes To Bar
Rest 5 mins
B Perform part A, for time.
How can 8mins possibly hurt so much?! Well if you do the first round unbroken in 45 seconds, you are halfway towards your answer.
There is a lot to be said about suicide pace, it’s certainly the most enjoyable for the trainer. There is nothing more satisfying than watching an athlete pull the pin and take off in the first 30s, safe in the knowledge that you can sit back, eat some popcorn and watch the show.
I am firmly hoping that I see the very same thing tomorrow please…
CrossFit Cardiff Partner WoD
For time:
40/30 Calorie Assault Bike
Then 4 Rounds of:
5 Ring Muscle Ups
50 Air Squats
40/30 Calorie Assault Bike
Then 4 Rounds of:
5 Ring Muscle Ups
50 Air Squats
Athletes can split this work however they like, only one person can be working at a time.
Please write completed times to the whiteboard following the last air squat.
Ellie is always so happy when Assault Bike workouts are programmed.
PBs alice oover the platts (all over the place)…? thought so! Weird how this CrossFit stuff works hey?!
Today, we dedicate our workout to Fadi. Having experienced some difficult news recently I was told that something like this might cheer him up a little; maybe put that well known smile (cheeky grin) back on his face. And that is all that is intended by this post.
Fadi my friend, you are the centre of every party, a kind and selfless man, and you deserve good things in your life. If you ever need anything in a time of need well you know just where to come.
Enjoy…
CrossFit Cardiff WoD
‘Fadi’
10 rounds for time of:
Sprint 100 meters
10 Toes To Bar
Sprint 100 meters
10 Burpees
Rest 30 seconds
Please hit this wod hard and get your time up on the board, loud and proud…
Do it team, fire your best guesses for 19.4, the penultimate workout in this year’s first open (remember this is happening all again in October), to the comment on this post. What could it be…apart from painful! My guess is in, and I seriously hope that I am wrong!
The end of the week is in sight, and that Friday feeling is in full force. I want to hear of at least 3 of you who have been required to do 19.4 with raging hang overs please!
For some reason, Facebook refused to post my blog update yesterday, maybe I insulted it’s very being. Regardless of what I tried, it failed to do so. Regardless, let’s forgive and forget, and hope that tonight allows for a better service.
CrossFit Cardiff Partner WoD
For time:
30 Clean & Jerks (80/50kg)
20 Clean & Jerks (90/60kg)
10 Clean & Jerks (100/70kg)
Split these reps between pairs as you see fit, only one athlete working at a time. Once complete, please write your blistering times to comments…Sexy Stu, just be very careful not to become hypovolemic with that thumb injury!
