Workout of the day
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WOD
HUMP DAY! Once you have done this you are officially headed downhill. Not a bad place to be! The only issue is that there might be a couple of bumps before you hit the weekend. This workout being one of them…
A repeat of something pretty nasty, if you remember it!
CrossFit Cardiff WoD
4 Rounds of, within a 3 minute window:
20/17 Calorie row
8 Burpees over rower
Max wall balls*
Rest 3min after each round
*4 burpee for every break
The ball is rolling, you have hit the ground running, the week is underway! You have jumped into the zip line, onto the ski ramp… I’m out… all you have to do now is hold the f**k on!
You will be needing to work hard in order to do so! 😉
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 mins of:
20 Toes to bar
20 Box jump overs (24/20)
Specialty
Every 2:30 Minutes for 15 Minutes:
*1 Strict muscle up
*3 Ring dips
3 Sets:
10 Elevated ring rows
10 Tricep extension
10 Weighted sit ups
Welcome to a new week, you may not have appreciated last week’s programming, maybe thinking that Mikey was attempting to kill you but… don’t get too excited. This week isn’t going to be much better! 😬
Just smile, wave and enjoy! This workout has been SCALED DOWN, from one that Greg Glassman wrote a long time ago. He is even more sadistic than us.
CrossFit Cardiff WoD
3 Rounds for time:
6 Thrusters
12 Ring muscle ups
8 Power snatch
Barbell load 75/50kg
Told you!
Well if you have made it this far I am genuinely impressed. But someone is ready to roll their sleeves up and give the weekend a good thrashing! Roll on the Saturday class!
CrossFit Cardiff WoD
5 Rounds for time:
10/12 Calorie assault bike
24 Med ball cleans (20/14lbs)
Rest 3 minutes between rounds
You are nearly there but, there is just one problem. Well actually, three problems… 😬
Good luck, you are GOING to need it!
No rest between each triplet, apart from when you are on your knees begging for mercy!
CrossFit Cardiff WoD
For time:
21 - 14 - 7
Pull ups
Power snatch (40/30kg)
Burpee
15 - 10 - 5
Chest to bar pull up
Power snatch (40/30kg)
Burpee
9 - 6 - 3
Bar muscle up
Power snatch (40/30kg)
Burpee
Specialty
4 Sets:
1 - 1 - 1
Clean and jerk
Rest 20s between reps and 2 minutes between sets
3 - 3 - 3
Front squat
2s pause at the bottom of each rep
Mid-week and a decent level thrashing for you. Just in case your legs weren’t fucked already! Good luck…
CrossFit Cardiff WoD
3 Rounds for time and load:
800m Run
10 Push press
Rest 3 mins between rounds
For these rounds, run fast and pick the heaviest weight, that you can perform for 10 reps. Increase load each round if possible.
Happy whatever day it is my American friends, independence I think? It’s okay, they have literally zero idea about our national holidays either. Who is the ignorant one… chicken or egg?
CrossFit Cardiff WoD
5 Rounds for straight sets of:
5 Front squats
10 Front rack walking lunge
5 Front squats
Specialty
Every 2:30 Minutes for 15 Minutes:
*1 Strict muscle up
*3 Ring dips
3 Sets:
10 Elevated ring rows
10 Tricep extension
10 Weighted sit ups
I literally had no clue what day it was then, maybe something to do with carrying 1250kg of cement 30 odd meters, up and down stairs and babysitting the result every hour, on the hour for the night or… the adrenaline rush from another death defying scaffolding climb. Who knows but… it’s Monday and July!
Good luck this week, you might need it!
CrossFit Cardiff WoD
3 Rounds for time of:
500m Row
25 GHD Sit ups
75 Double unders
The final push for the week, before you all sail off into the sunset for some G&Ts, late nights and later mornings (well maybe 2), free of work and commitments! The wonderful weekend!
Enjoy all! Just come in to get a right pump on before you do…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8mins of:
15 Handstand push ups
10 Deadlifts (100/70kg)
I told you it was hard hey! I watched Nicole Carrol do those overhead squats in a pair of jeans and beat everyone! Easily! I’m sure she got a thousand reps. What an absolute savage!
At least it was over fast, unlike tomorrow which is also going to hurt, but just for a lot longer! You are welcome!
CrossFit Cardiff WoD
3 Rounds for time:
Run 800m
40 GHD sit ups
20 Bar muscle ups
Specialty
Weightlifting
3 Sets
2 Tempo squat snatch
3 Sets
1 - 1 - 1 Squat snatch
20s rest in between each rep
Rest as needed between sets
3 Sets
2 Overhead squats with 5s pause at the bottom
Now then, I have a very special surprise for you all tomorrow.
The first part of your workout does not look a lot but juuuuuuuust you wait. Originally programmed by Dave Castro for the CrossFit HQ seminar staff summit back in 2018 I think. Where typically we would’ve had a shit ton of equipment and more time, Dave would test (unbeknownst to us) games team workouts on us at this event.
This particular year we had bugger all time due to a guess speaker and so the PVC pipes came out.
Now the “rest” period was in the bottom of the overhead squat, and active, attempting to keep technique as good looking as possible… it hurt and man are we going to have fun!
CrossFit Cardiff WoD
A: Tabata bottom to bottom overhead squat
PVC
B: 5 Rounds, each for time:
20/18 Calorie assault bike
15/12 Calorie row
Rest 4 mins between rounds
Tomorrow’s workout was taken from CrossFit.com, it certainly does not look like much on paper but be very, very careful… it completely wrecked me.
From the lunges, trying to jump afterwards is not the easiest! You lot though, are going to love it I’m sure! 😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15mins of:
25ft Overhead DB walking lunge (50/35lbs - one arm)
25ft Overhead DB walking lunge (50/35lbs - one arm)
50 Double unders
Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups
3 Sets
5 Strict toes to rings
10 Deficit push-ups
20s chest to ring hold
Corporal Walker was killed in an explosion that happened near Patrol Base Almas, in Sangin, Helmand province.
He was conducting a joint foot patrol with the Afghan National Army to reassure and improve the security for the local population in the area when the incident took place.
Corporal Stephen Walker RM was born in Lisburn, Northern Ireland on 5 April 1968. He lived in Exmouth with his wife, Leona, and their daughter, Greer, and was also a proud father to his son, Samuel.
He originally joined the Royal Navy on 19 May 1986, qualifying as a cook and serving at HMS Raleigh, HMS Cochrane and on board HMS Cleopatra.
He subsequently transferred to the Royal Marines, entering Recruit Training at the Commando Training Centre Royal Marines on 12 March 1990, passing for duty on 7 November 1990. During his 20 year career he served across the broad spectrum of Royal Marine Units including; Fleet Protection Group Royal Marines, 40 and 45 Commando Royal Marines and the Commando Training Centre Royal Marines as a Recruit Troop Instructor.
He had a widespread background of instructional expertise in areas such as Mortars, Platoon Weapons and Jungle Warfare. He also had considerable operational experience in theatres such as Northern Ireland, southern Turkey and northern Iraq and, most recently, Afghanistan. In 2005, he excelled in his Junior Command Training at the Commando Training Centre Royal Marines, placing in the top three students on his course.
This much deserved promotion gave him the opportunity to pass on his wealth of knowledge and experience to his young marines, something for which he felt extremely passionate about.
Joining 40 Commando Royal Marines in July 2009, he immediately conducted Mission Specific Training for deployment to Afghanistan.
In April 2010, he deployed with Alpha Company, 40 Commando to Op HERRICK 12, employed as a Section Commander based out of Patrol Base ALMAS. His Company had been responsible for providing security, thereby increasing their freedom of movement, to the people of Sangin during his time in Afghanistan.
On the morning of Friday 21 May 2010, Alpha Company was conducting a reassurance patrol, alongside the Afghanistan National Army, near Patrol Base ALMAS. At approximately 0850 hours local time, north of the Patrol Base an explosion occurred. Tragically Corporal Walker was killed in action as a result of the blast.
Moments prior to the explosion, Corporal Walker was heard to say ‘If anything goes off now my wife will never forgive me', tragically demonstrating the famous Commando quality: cheerfulness in the face of adversity.
May he rest in peace, fall out Royal.
CrossFit Cardiff WoD
Stephen Walker
5 Rounds For Time of:
21 Toes To Bar
5 Front Squats (100/70kg)
The weekend has arrived, be sure to fill it with fitness, coffee, beer, BBQs, mates, dogs, motorbikes, beaches, the sea, sun, a cwtch or 2, and not stressing out delivering a best mans speech to a French wedding… like I will be!
CrossFit Cardiff WoD
2018 Regionals Event 5
For time:
50 Handstand press ups
50 toes to bar
50 Calorie assault bike
50 Dumbbell box step - overs
50ft. Right-arm dumbbell overhead lunge
50-ft. Left-arm dumbbell overhead lunge
Dumbbells: 2x 50/35lb*
*For the step ups only, you aren’t expected to carry two dumbbells in your right hand and lunge them 50ft across the gym… although that would be funny to watch!
Well none of you are going to rock up for this workout are you. Those cherries will be picked!
Although it is only 3200 total meters, if certainly will not feel like that!
CrossFit Cardiff WoD
8 Rounds for time:
Run 400m
Rest 90 seconds
Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch
Every minute for 5 minutes
3 Power snatch
Every minute for 5 minutes
1 Power snatch
3 Sets
1 Length front rack carry
20 Hip extensions
This is it dude, Janet buddy, hump day! You know, the one in the middle, over the “hump”, you know… the hill! Meaning that it is downhill from here! Presumably to the weekend where you all get these mystical beasts termed days off.
Now the only caveat to that is that if, like you… you don’t really work all of the days of the week! 😉
CrossFit Cardiff WoD
5 rounds of
Within 3 minutes complete 20/15 calorie assault bike
Max rounds of “Cindy”
Rest 2 minutes in between rounds
“1 Round of Cindy”
5 Pull ups
10 Press ups
15 Air Squats
Within no time at all I will be putting July in the title of this blog, meaning that we are already on the years hump day, not a Thursday as Janet thinks, but the middle of the year. Billy Bonkers how quickly that’s gone!
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5
These are straight and heavy sets
Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups
3 Sets
5 Strict toes to rings
10 Deficit push - ups
20 Second chest to ring hold
A very well deserved Friday feeling! After a tough week of training, what’s better than polishing yourself off with some higher skilled gymnastics and some cheeky cardio.
Get ready for a complete smashing tomorrow, too, i’m guessing! Who cares, its the weekend, do your worst Mikey B!!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 minutes of:
5 Ring muscle ups
15 Box jumps (24/20”)
60 Double unders
Enjoy!
Today we are going to tone down the pace and up the load, get chalk NO WHERE, slap each other butt cheeks and have a good fashioned old good time, lifting some heavy shit!
Enjoy!
CrossFit Cardiff WoD
Clean and Jerk:
3 - 2 - 1 - 1 - 1
Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch
Every minute for 5 minutes
3 Power snatch
Every minute for 5 minutes
1 Power snatch
3 Sets
1 Length front rack carry
20 Hip extensions
Mid - week and what a mid week for you! You are not going to like this, not one bit!
I kind of gave you that speal yesterday, but this time I REALLY mean it! 😬😬
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Calorie assault bike
Pull ups
Sorry not sorry!
