Workout of the day
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WOD
Congratulations to Team CrossFit Yas for podiuming on third first appearance at the CrossFit games. What an effort!
And now to last night, thank you to Hendy for donating your house to drunken debortuary, it was awesome but guess what happens when you hire hot tubs...things get messy!!
CrossFit Cardiff WoD
For time:
150 Wall Balls (20/14lbs)
EMOM 10 SDHP (35/25kg)
On completion of the wall balls, run 1 mile.
Watch out for Franco re-setting the clock half way through your WoD. He likes to do that.
CrossFit Cardiff WoD
For Time:
60 HSPUs
1 mile run
30 Muscle Ups
1 mile run
15 Rope Climbs (15ft)
Please post times to comments...
I'm going to set Albert off after you all on the first run
It's time to test your fitness...
CrossFit Cardiff WoD
'Kelly'
5 Rounds for time of:
Run 400m
30 Box jumps (24/20")
30 Wall Balls (20/14lbs)
please post times to comments...
A little while back...
MCKENNA!!!! Happy Birthday you udder milking, ox tail cooking ninja!! What a legend you are, such a good human, always at hand to welcome others into the gym! Supporting everyone until the end with a huge beaming smile!
You are loved by all and for a very good reason! One of the biggest characters in our community!
Penblwydd Hapus!
CrossFit Cardiff WoD
A: 10 - 10 - 10
Hip & Back Extensions
B: Deadlift
10 - 10 - 10 - 10 - 10
please post loads to comments...
Your fitness increased so much due to last week's thrashing, that this week will be a breeze! You worked hard, reap the benefits.
So Laura Proddow is a bit of a dude, we all know this! Juuuuuuust incase you needed any other proof, she is selflessly running the Welsh 3 peaks in order to raise money and awareness for PAPYRUS (a national UK charity dedicated to the prevention of young suicide).
Really not an easy task, but one that can be made more so via the huge support that I know you lot are able and willing to give her.
If you could, take just a few minutes to read her full story, make yourself coffee for a week and donate the money you would otherwise spend. If you want to remove the hassle even further, leave that pesky change that is weighing down your jeans (make sure you squat more and that won't happen anyway) at reception and I will donate it myself.
The gym will match whatever is accumulated.
You can read the full story here
CrossFit Cardiff Partner WoD
As a pair complete for time:
50 - 40 - 30 - 20 - 10
Hang Power Cleans
Front Squats
STOH
Loads will increase as the reps decrease, in the following increments:
Guys: 40, 50, 60, 70, 80
Gals: 30, 35, 40, 45, 50
Please post times to comments...
I'm sorry for today! But I won't promise it won't happen again!
CrossFit Cardiff WoD
20min AMRAP:
10 overhead walking lunge (45lb DB left hand)
20 wall balls (20/14)
10 overhead walking lunge (45lb DB right hand)
20 box jumps (20")
Please post rounds to comments...
Let's do this Lisa!!
We are going to start the week with a large bang...it will be the sound of your lungs exploding! But don't worry yourselves one little bit...it will be fun! Ish!
CrossFit Cardiff WoD
A: Within 15mins establish a 1RM Back Squat.
B: For Time:
2,000m Row
While rowing complete death by burpees. Athletes will begin behind the rowers and perform 1 burpee on the 3...2...1...GO before rowing as far as possible in the remaining time. At the top of the each minute, athletes will get off and perform the required number of burpees before either reaching 2km or failing to complete the reps within the minute.
Row as hard as you can for the initial few minutes when the burpee numbers are low.
GOOD LUCK.
Want abs and guns ready for the beach? This will be the best way!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
Double Unders
GHD Sit Ups
Muscle Ups
Please post times to comments...
PB snatches and PB 2k rows flying about alice oover the plats tonight. Loved it!
Tomorrow we get the chance to compare ourself with the best in the business...
CrossFit Cardiff WoD
"Legless"
For time:
21 Thrusters (95/65lbs)
3 Legless Rope Climbs
15 Thrusters (95/65lbs)
2 Legless Rope Climbs
9 Thrusters (95/65lbs)
1 Legless Rope Climb
If you fancy seeing something special, then click below and take yourself to the 45th minute...
https://www.youtube.com/watch?v=cEpXh1L2rZ4
On the afternoon of 22 May 2013, a British Army soldier, Fusilier Lee Rigby of the Royal Regiment of Fusiliers, was attacked and killed by Michael Adebolajo and Michael Adebowale near the Royal Artillery Barracks in Woolwich, southeast London. Rigby was off duty and walking along Wellington Street when he was attacked. Adebolajo and Adebowale Killed Drummer Rigby in cold blood, telling passers-by that they had killed a soldier to avenge the death of Muslims by the hands of The British armed forces.
Unarmed police arrived at the scene nine minutes after an emergency call was received and set up a cordon. Armed police officers arrived five minutes later. The assailants, armed with a cleaver and brandishing a gun, charged at the police, who fired shots that wounded them both. They were apprehended and taken to separate hospitals. Adebolajo and Adebowale are British of Nigerian descent, were raised as Christians, and converted to Islam.
On 19 December 2013, both of the attackers were found guilty of Rigby's murder. On 26 February 2014, they were sentenced to life imprisonment, with Adebolajo given a whole life order and Adebowale ordered to serve at least 45 years. The attack was condemned by political and Muslim leaders in the United Kingdom and in the international press.
Drummer Lee Rigby had proudly served for his country in Helmand province, Afghanistan, a place that later transpired to be safer than his own home! Lee Rigby was distinguished as being a solider due to the Help For Heroes t-shirt that he was wearing, a charity he supported and one which received £600,000 in donations in the days that followed his death.
When I served in the military we were told never to bare any uniform, display any badges and to show no sign of who we were! This is wrong! The people that fight to defend our country, both past and present, should receive the respect that they deserve. If this is all that we can do to show that, then so be it!
Please come along to the gym, perform his workout and pay your respects to the fallen.
Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother, his step-father and two sisters.
We shall never forget. Rest In Peace now Drummer Rigby
CrossFit Cardiff WoD
“Riggers”
For time:
22 Calorie Row
25 Squat Cleans (40/30kg)
22 Double Unders
25 Bar-hop Burpees
22 Double Unders
25 Push Press (40/30kg)
22 Double Unders
25 Pull Ups
22 Calorie Row
When it gets hard remember why...
What could possibly go wrong today, on Friday the 13th?! Nothing, so long as you don't risk that the speed camera won't have any film; attempt your first high ring handstand push up, on the rings or pee into the wind! No problems.
CrossFit Cardiff WoD
Within 15mins complete as many rounds and reps of:
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Right Hand
10 TTB
5 HSPUs
10 TTB
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Left Hand
You lot were throwing around some impressive loads tonight team, super cool.
Amazingly, none of you died! Even though three special ladies tried in a multitude of ways to do so...you survived! Tomorrow will be easy in comparison!
Morning crew you are in for a treat, Mel is back armed with a new form of quidditch...
CrossFit Cardiff WoD - Courtesy of CrossFit.com
4 Rounds of:
Within 4mins:
15 Wall Balls (20/14lbs) (12/10ft)
30 Medicine Ball Cleans (20/14lbs)
Max Cal Row
Rest for 4mins between rounds
Please post total calories rowed to comments...
SLUT DROPPING
What a sweaty, humid, and seriously cool night! As Speal warned you guys...that WoD was NOT comfortable!
A great effort put forth by the bunch of you beasts!
Now, get busy chucking some heavy shit above your head...
CrossFit Cardiff WoD
5 - 5 - 5 Push Press
3 - 3 - 3 Push Jerk
1 - 1 - 1 Split Jerk
Start with an aggressively heavy barbell (around 80% of your 1RM push press) and aim to increase the load for each set, across each lift.
If you are confused, then simply make sure the bar is heavier than the last time you pick it up.
Please post loads to comments...
This weekend is a bank holiday, meaning that you lot will all be out and f**ked up on Sunday night, hopefully anyway. Therefore, please see below for the opening hours on Monday:
Monday 2nd May - 10:00 - 11:00 Open Gym
11:00 - 12:00 WoD
If you show up at 5, 6 or 7pm then perform 5x400m runs with 3mins rest between.
CrossFit Cardiff Partner WoD
For time:
30 - 20 - 10
Calorie Row (each partner to perform the above number of reps)
Dumbbell Step overs (2x45/35lbs)
Dumbbell Pull Up (45/35lbs)
Please post times to comments...
Lastly, a huge Happy Birthday to these two legends!!
A retarded amount of you came in and kicked butt today. Not posting the WoD clearly helps with cherry pickers!
NOT for Hendy though, although he did attach his apple watch to a dog and make it run 5km (nearly). An attempt to make it look like he trained.
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
TTB
Overhead Squats (40/30kg)
Ring Dip
Please add times to comments...
Well that was the busiest morning class that we've ever had! And all it took was for Bradder's to "forget" to post the blog! #cherrypickingMoFos
CrossFit Cardiff WoD
3 Rounds for time:
Run 800m
80 Air Squats
8 Push Jerks (85/60kg)
please post times to comments...
Screw Bambi, you guys are like whippets! Fast as F**K!!
Let's see who can get their first muscle up...
CrossFit Cardiff WoD
For Time:
30 Muscle Ups
Please post times to comments...
Rest In Peace
So my ass in sore! Make sure you comment on this post if you have to call in sick for work tomorrow.
Also, if anyone fancies videoing themselves walking down a flight of stairs in the morning thats just fine, post it on the Facebook group.
CrossFit Cardiff WoD
Perform each for time:
Run 1 mile
Rest 5mins
Row 1km
Rest 5mins
Run 1 mile
Please post times to comments....
...that's why.
We are well on the way to May, and you know what that means...this year is flying by AND, more importantly, SUMMER IS COMING!
What that means is that you need to get your asses ready for the beach! Luckily for you, we've got your back at CrossFit Cardiff...
CrossFit Cardiff WoD
A: 4 sets of 20 Hip Extensions
B: 5 - 10 - 5
Back Squat
Back Rack Walking Lunge
Back Squat
You have 4 sets to find the heaviest load possible for the above complex. The bar stays on the back until the complex is finished.
Please post loads to comments...
PS: Revenge is sweet.
Shift from a fast and furious workout to a mid range chipper. Good job it will be just as fun.
CrossFit Cardiff WoD
For time:
100 Double Unders
50 Pull-ups
25 STOH (50/35kg)
50 Pull-ups
100 Double Unders
Please post times to comments...
