Workout of the day
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WOD
I hope you’re all happy with yourselves! All of your praying to the rain gods has caused this bullshit! Obviously, I am writing this from the baking sun and trusting that the weather forecast can actually be trusted.
We shall see.
One thing that is 100% accurate is that Watson the German shorthaired pointer F**KING loves ice and couldn’t give two shits about the heat! He’s mental!
CrossFit Cardiff WoD
5 rounds for time:
20 Wallballs (11/10ft - 20/14lb)
20 GHD sit ups
50 Double unders
Again again, you have made it to a weekend filled full of good food, good people, some sweat and hopefully DOMs and even the potential of a cheeky beer of two!
My goal for this weekend is not to be awake before 7am. Fingers crossed!
Happy weekend ledges!
CrossFit Cardiff WoD
3 rounds for time of:
12 Handstand push ups
12 Burpee box jump overs (24/20”)
Run 200m
Go HARD on this please! As if you would never have to do another workout again!
That post mid-week feeling! How good?! Very, right up until someone smacks you about a bit with a stinker of an interval.
As they say in Kentucky… Un…F**KIN LUCKY!! 😉😉
CrossFit Cardiff WoD
6 Rounds of, within 1:30 complete:
18/15 assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 3mins between rounds
Specialty
Snatch deadlift, snatch pull, squat snatch
1 - 1 - 1 - 1 - 1 - 1
Imagine if this weather lasted forever, with a little rain of course, but only at night. That way all the Royal Marines can still get wet and we can stay dry in our comfy beds! Perfect.
Then all you would need is a chest with 1 billion pounds to land next to you and life would be glorious. Full of Husbands and wives, dogs, meat, motorbikes, coffee and CrossFit.
Thats’s a t-shirt right there.
CrossFit Cardiff WoD
5 Rounds of:
Complete as many rounds and reps as possible within 3 minutes of:
10 Shoulder to overhead (50/35kg)
10 Toes to bar
50 Double unders
Rest 1 minute between rounds
That will smart a bit that!
From a long arsed stinker, at least you shared it between you, to a short and heavy AF barbell.
Get loaded and lift HEAVILY please! PB’s in red!
CrossFit Cardiff WoD
Front Squats
5 - 3 - 1 - 1 - 3 - 5
Specialty
A: Rope climbs
B: 3 Sets:
3 Strict toes to bar
15 Bent over rows
5 Tuck to L sit
Before you ask no… I am not buying 154kg sandbags, Husafell bags nor sandbag jerry cans to sit and gather dust in the corner once we all realise that we are in fact not games athletes and literally can’t move the fuckers!
I remembered back to 2015 (I think) when judging there and having to help out the equipment team by moving a 93kg kettlebell back to the starting mat, the other side of the tennis stadium, once the heat was finished. There were two of them to move back, and we had a trolley to put them on. The athletes had moved BOTH of the heavy bastards across the floor, annoyingly having to stop every do often to knock out a couple of deadlift reps.
I might program some double under cross overs for shits and gigs though!
If when reading this you have literally no idea what I am on about… google the CrossFit Games.
CrossFit Cardiff Partner WoD
“Eva”
5 rounds for time of:
400m run (together)
30 Kettlebell swings (32/24kg)
30 Pull ups
Athletes will run together and split reps as required.
Happy Friday you lovely lot! It’s all over, another week of torture. Of course I am talking about work, not these workouts. You love these, they are like little rays of sunshine in an otherwise cloudy day… hey?! Ish!
Enjoy the final installation before some well needed time off.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie row
12 Hang power clean (60/40kg)
9 Strict handstand press ups
Nearly there team, the weekend is teasing you it’s so close! Luckily for you lot, you only have to put up with Mikey B and not an absolute thrashing from me! 😁
You are welcome!
CrossFit Cardiff WoD
For max load:
5 - 5 - 5 - 5
Overhead squat
Ah the overhead squat, the movement that makes you want to kill yourself. Watch this cool video below to see someone else thinking the very same thing…
The standard is no longer BW by the way… it’s 1.25 BW. BONKERS!!!
We are on a role. Mid-week and a decent level thrashing coming your way! You are going to LOVE (HATE) it!
No fluff, only pain!
CrossFit Cardiff WoD
5 Rounds of, within 3 minutes:
20/17 Calorie assault bike
10 Deadlift (80/60kg)
Max burpees over the bar
Rest 3 minutes between rounds
What could possibly go wrong!?
I have had a serious case of procrastination tonight. Blog posts that should take 10mins each are more like 30 dude to motorcycle jacket review videos, IG videos of drunk people attempting to climb up wet logs and whining dogs who aren’t happy with a lovely, relaxing Sunday evening in the almost finished garden.
Ungrateful pricks! 😉
CrossFit Cardiff WoD
3 Rounds for time:
10 Box jumps (30/24”)
20 Toes to bar
Run 400m
Specialty
Strict handstand press ups
A: 3 Sets of:
2 Pause negatives
EMOM 10
1 Strict handstand press up
B: 5 Deficit box pike press ups
5 Straddle dumbbell presses
Pinch, punch… mental! Bam, we are in August! The ‘embers are next and that’ll be it… Christmas decs up! I can’t take it!
Before all that though, you’ve got a week of ass kickings dealt to you by the one and only Mikey B! GOOD LUCK!
CrossFit Cardiff WoD
For time:
Rope climbs
Thrusters (40/30kg)
4 - 3 - 2
21 - 15 - 9
Fast and furious! You should be able to feel your lungs trying to leave your body after this!
The last Friday of July, this year, as with all others is fricking motoring past!
Auto corrects are hellish weird by the way, fricking just corrected to tricking and I have never text someone telling them to Duck Off!! 🤷🏻♂️🤷🏻♂️
Enjoy the weekend please ducks (guess what that was supposed to be)! 😉
CrossFit Cardiff WoD
For time:
50 Calorie row
50 Double dumbbell devils press (50/35lbs)
50 Calorie row
*just so that you know, this workout is savage… SCALE IT
Lets all whoop and holler, scream and shout… from the rooftops in celebration of your one and only Nicole who this very morning, smashed her CrossFit Level 3 exam out of the window!
What a legend!
Now, for those of you who maybe don’t know, it is a fricking big deal! In the US, the CF – L3 or Certified CrossFit Trainer is comparable to a higher education qualification in physical training and strength and conditioning; as a result of it’s difficulty and commitment to achieve.
The L3 itself is a 160 question, 4 hour exam. Pooled from a bank of 400 questions folk can be asked pretty much anything on CrossFit. The study material is vast and takes a long arsed time to get through.
Not only that but, in order to even be eligible to apply for the test you need to have sit and passed your CF – L1 and L2 seminars, as well as amass 750 hours of solo CrossFit coaching, basically a lot of f’ing times telling you all to push your knees out! 😉
The standard of coaching at CrossFit Cardiff has always been paramount. It is, as well as the community, what defines us! Finding a CrossFit gym in the UK better than us would be a challenge, and we pride ourselves on just that!
Nicole, a very well done! The L3 is an outward sign, a mark of commitment, determination and professionalism. It’s been a tough road (putting up with my shit), and it’s only just begun.
Love you buddy!
CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1 - 1 - 1
Back squat
Set a new 1 rep max!
Specialty
Weightlifting
5 Sets building in weight
1 Hang snatch
1 Overhead squat
CrossFitter’s, you lot, are very likeable people and for a good reason… you seek out discomfort to make yourselves better. It is an amazing trait. None of us actually enjoy thrashing ourselves on the assault bikes (maybe one or two weirdos do) but you turn up and do it anyway, intentionally making yourself uncomfortable in order to grow.
I know that a mechanic, a plumber, a barista or a Doctor who CrossFit’s… is a good one! They would go the extra mile they would have good standards! It would 100% help you in a job interview!
CrossFit Cardiff Partner WoD
20 Rounds for time:
3 Chest to bar pull ups
6 Front squats (70/50kg)
12 GHD sit ups
These are I go, you go rounds
Fast and brutal, that’s what yesterday should’ve been. Anyone manage to hold on to the bar for an unbroken set of 73? Your lungs will know about it today if you did!
Today we have a longer yet equally vile piece. No need to stop, ish, just keep yourselves moving…
CrossFit Cardiff WoD
In front of a 18 minute clock:
3 Mins max double unders
3 Mins max kettlebell swings (24/16kg)
3 Mins max burpees
2 Mins max double unders
2 Mins max kettlebell swings (24/16kg)
2 Mins max burpees
1 Min max double unders
1 Min max kettlebell swings (24/16kg)
1 Min max burpees
Specialty
Strict handstand push-ups
A: Every 2 minutes for 10 minutes
1 - 2 Strict handstand push-ups
B): 3 Deficit box pike push-ups
5 Straddle dumbbell presses
Happy Monday folk! The weekend was a roaring success with some legendary performances, gnarly workouts and not too much d**king about in the paddling pool!
Reports have it that folk hung on late into the night drinking, and when I say folk I mean Mikey B and Sam! 😂😂
Get yourselves an early night and get ready to hit the ground running with a few stinkers this week! You will LOVE it!
CrossFit Cardiff WoD
Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.
Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.
Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.
He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.
Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.
Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.
In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.
Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.
Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.
They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development
During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.
Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.
May he rest in peace, fall out Royal.
‘Steve Darbyshire’
For time:
73 Power snatch (35/25kg)
Run 400m
Happy Friday F**kers! Get your arses booked into the cheeky throwdown/social tomorrow day and night at the box please! It is all set to be a fun experience.
No drowning, petting or piddling in the shallow end of the pool please!
Enjoy!
CrossFit Cardiff WoD
Deadlift
5 - 3 - 1 - 1 - 3 - 5
The Irish one is going to be on your case, if you do not reset those monitors and take your sweet arse time during the transitions!
You have been warned…
CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 3 minutes of:
7/5 Calorie row
7/5 Calorie assault bike
5 Burpees
Rest 1 minute between rounds
Specialty
5 Sets building in weight, of the following complex:
1 Hang snatch
1 Overhead squat
Now that it’s winter again we can stop whinging about the heat and start whinging about the cold! Like the classic Brits that we are! 😉
Extreme Heat: Only travel if essential.
A genuine sign seen on Sunday night. WTF?!
Anyway, this will be lots and lots of fun…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
6 Handstand press ups
4 Bar muscle ups
2 Power cleans (90/60kg)
Heavy and sucky, do it!
So then, how was it? Anyone get to the set of 15 thrusters and the world start closing in?
Man I remember it so well. The carnage that is used to cause… Fran of course. The first time I ever did it was on my CrossFit Level One Trainer course in 2008 out in San Deigo. I couldn’t kip, despite the cue from the training team of “just kip the shit out of out of it'“. guess what… it didn’t work!
It’s doing that workout where I discovered I could kip. In Fitness first on the two angled handles above the cable cross over machine in the middle of the set of 15s; it just came to me. I’m actually kipping! The euphoria created soon gave way when I turned around to find my bar had been taken by someone else, ruining my certain to have been PB time; a lightening 9 odd minutes. Pricks and they don’t get it.
Anyway, we go on…
CrossFit Cardiff WoD
Perform each interval for time:
600m - 600m - 600m
400m - 400m - 400m
200m - 200m - 200m
Rest 2 minutes between each run
Specialty
Gymnastics
A: Rope climbs
B: 4 sets of
10 Toes to rings
1 Length wobble carry
