Back to work, both actual work and in the gym. This is a sprint, go for it!!
CrossFit Cardiff WoD
3 rounds for time:
20 SDHP (50/35kg)
40 Double Unders
20 Push Press (50/35kg)
Go chicken and please post times to the whiteboard...
Viewing entries in
WOD
Back to work, both actual work and in the gym. This is a sprint, go for it!!
CrossFit Cardiff WoD
3 rounds for time:
20 SDHP (50/35kg)
40 Double Unders
20 Push Press (50/35kg)
Go chicken and please post times to the whiteboard...
MayDay bank holiday! I hope it's sunny and you are happy! Come into the gym for a gnarly little partner workout before heading out to enjoy your long weekends.
CrossFit Cardiff Partner WoD
5 Rounds, each, for time of:
20 Calorie Row
15 Dumbbell Thrusters (45's/35's)
10 Pull Ups
1 partner completes the entire round and rests while partner 2 does. Once 10 rounds in total are completed, record the time.
Please post times to the whiteboard....
End the week with a bang...
CrossFit Cardiff WoD
In teams of 2 complete as many rounds and reps, within 15mins, of:
5 Deadlifts (130/90kg)
10 Chest To Bar Pull ups
15 Ring Dips
Divide the work as needed.
Please post rounds and reps to comments...
Lets hope the weather sticks, otherwise you lot are getting wet!
Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class.
Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay.
CrossFit Cardiff WoD
For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run
Good luck and please post times to the whiteboard...
Superwoman doesn't bleed!
A follow up from last week. But this time, rather than pick it up from the floor, you have to squat it while it's over your head.
Work through the below sets, attempting to lift as heavily as possible!
CrossFit Cardiff WoD
Overhead Squats
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to comments...
If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...
CrossFit Cardiff WoD
'Fight Gone Bad'
Three rounds for max reps of:
Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Just what you feel like during round three.
Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today.
Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight.
All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps DOMS...it's science!
CrossFit Cardiff WoD
Within 10mins, complete as many rounds and reps as possible of:
10 Burpees
5 Front Squats (60/40kg)
Please post scores to the whiteboard...
Class at 11
Watch this space...
"We are doing the right things, for the right people, for the right reasons"
Coach Greg Glassman.
CrossFit Cardiff WoD
8min Partner AMRAP:
20 TTB
10 Back Squats (100/70kg)*
1 partner starts on the TTB, the other on the Back Squats. Switch when both have finished their required reps.
*bar to be taken from the floor.
Please post times to the whiteboard...
So a 2km row still hurts...weird!
Today we go a little longer and get slightly more technical.
CrossFit Cardiff WoD
For Time:
Double Unders
Medicine Ball Cleans (20/14lbs)
HSPUs
Please post times to the whiteboard...
Now this workout could be really easy...or you could make it really hurt! I know what will be better for you in the end.
Go full Dave Douthwaite retard, from the start and hang on for dear life, just like Dishy Double D does.
CrossFit Cardiff WoD
For time:
Row 2km
Please post times to the white board...
Well that had a significant stimulus and was gangs of "fun!" I hope you are all recovering from the weekend and ready to embark on a new summer glute quest.
As you will have seen, the "chill out" room has be re-located to the balcony. This is due to Cardiff Krav Maga utilising the space to run classes. They have amalgamated with us at the gym and shall be teaching classes on the main floor from 8pm onwards. Please help them to integrate into our community, they will bring with them a new avenue for you bad asses to potentially let off some steam should you wish.
From now on, we shall be having you guys walk into the door on the left-hand side of the box so as you can head straight upstairs. Merely come back down the same way and enter the gym as you normally would.
Before too long, I will be planning of having a easier and far cooler method of accessing the viewing platform, but please bare with me as it will take a lot of work.
CrossFit Cardiff WoD
A: 3 sets of 20 GHD Hip Ext
B: Front Rack Walking Lunges
10 - 10 - 10 - 10
Goooooood luck! Please post loads to the white board...
I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come.
Big love,
Davs.
Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness.
CrossFit Cardiff WoD
For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups
Please post times to the white board...
#legends
The man, the myth and the legend, Al Conroy is working closely with Bradders to organise a super cool and chilled out throwdown, something which historically has been a blast.
The info is dotted about the gym on posters and repeated below. It's NOT an April fool!
It will be a great day, loads of fun and there might even be some meat....
CrossFit Cardiff WoD
For Time:
Run 800m
30 C&Js (70/50kg)
Run 400m
30 Chest To Bar Pull ups
Run 800m
Please post times to the white board...
In an attempt to NOT mess you guys up prior to 17.5, the team at CrossFit Cardiff have been hard at work whilst susposedly at work, hatching a plan as cunning as a fox with a degree from Oxford!
Here it is...
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
200m wall ball carry (20/14)
50 wall balls (20/14)
25 burpees
5 rope climbs
Do your worst Castro!
Watch him redisgn 17.5 to the above now, as he clearly reads our blog!
Awesome lifting tonight team. Big weights flying all over the shop!
CrossFit Cardiff WoD
For 18mins complete an EMOM of:
1. 10 Strict Pull Ups
2. 15 Press Ups
3. Row 12/10 Calories
Make the the gymnastics pieces hard, search for honest reps, especially on the press ups.
Post ticks to the white board...
And soon enough, you'll look like this...just with legs!
Cracking effort on 17.4 team, only one more week to go. Man that went fast!
Now if the deadlifts, or possibly tonight's front squats lit your glutes up a little then never fear, there is a needle brandishing ginger Froning doppelgänger cutting about the box with a thorough YouTube education in the art of acupuncture. He is willing to jab any mofo!
CrossFit Cardiff WoD
Perform each round for time and load:
50 Double Unders
5 Hang Power Cleans.
Then 40 and 4, 30 and 3...10 and 1.
Rest for 3 mins between rounds.
Please post times and loads to the white board...
He was so gentle!
This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try.
Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying.
CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")
You go, I go format.
So...variance. The method by which we get so fit. Looking back at what elements of our program we have recently complimented, so that we can plan what comes next, or...fuck that right off and repeat the same workout a couple of days later! Sorry!
At least this time around you'll only have to do it for 13 mins!
CrossFit Cardiff WoD
'17.4'
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155lb)
55 wall-ball shots, (20/14-lb) ball to 10/9-ft target
55-calorie row
55 handstand push-ups
Social
Once you have all cooled off (and that might take a while), we shall be showing the new CrossFit Games feature film "The Fittest On Earth - A Decade of Fitness", on the big screen from 7pm.
A few amazing folk are planning to set up slow cookers full of delicious, tender and mouthwatering meat, at the gym in the morning, so that they will be ready for the showing. Others are planning on ordering a dominos to be delivered and many are making their own seriously tasty sounding treats. Whatever you prefer. Bring snacks, beers, and anything else you fancy, I'm not fussed...just don't play the popcorn game!
You will not be expected to perform burpees at any point, but we all know what happens as soon as any kid finish watching karate kid.
If you are too paleo to drink a beer or eat a pizza, we still love you...the only reason I am offering this is that the film comes at a cost but I have been able to get it for free and thought I'd share it with you.
Partner Friday!
CrossFit Cardiff WoD
12min AMRAP:
You go, I go.
20 MBCs (20/14)
10 HSPUs
Please post Rounds and reps to the whiteboard...
