Workout of the day
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WOD
Happy Friday! The class is back to normal again tomorrow, come in and smash yourself before you head out to get as smashed yourselves. Just don’t be too bummed that there is no World Cup rugby to watch while you do so!
PTP programming has designed tomorrow’s utter shitfest, and so you have them to blame! Goooooood luck!
CrossFit Cardiff WoD
60 Hang squat cleans
Barbell 70/50kg
Every break = 3 strict RMU
No banter sorry, just the obvious…
CrossFit Cardiff WoD
5 Rounds, each for time:
Within 2 minutes
7 Burpee box jump overs
14/12 Calorie assault bike
Rest 4 minutes between rounds
Specialty
Every 2:30 for 5 rounds:
2 Squat snatch, 2 second pause at the knee
Every minute for 3 rounds”
1 Squat snatch
3 Sets
6 Push press
6 Wide grip strict pull - ups
Mid week and on the rundown for the weekend! Not long now before you will be partying hard, getting smashed and trying to do some fitness between!
Roll on the weekend!
CrossFit Cardiff WoD
Deadlifts:
10 - 10 - 10 - 10 - 10
Heavy AF and straight sets
Hello hello. I hope you legends had an awesome time at the throwdown, dressed up all scary and that!
Not only did you have fun but you raised a shit ton of cash for the lad Enrique, I know he will be insanely grateful with it all and for sure will put a massive smile on his face.
Studs you all are, as always!
CrossFit Cardiff Partner WoD
10 rounds for time:
10 Handstand press ups
15 Toes to bar
60 Double unders
These are you go, I go rounds
Specialty
Every 2 minutes for 5 rounds
3 Negative handstand press ups (deficit if possible)
5 Sets
8 Box pike push-ups
15 Seated dumbbell strict press
3 Sets
15 Tricep extension
10 Plyo push up
Following the CrossFit L1 seminar, held at the gym on November 11th, at 18:00 we will be leading the memorial workout “Chad 1000X”. Below is why…
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
CHAD 1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution through the support to the The Step Up Foundation and other veteran health initiatives.
This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X
Chad Wilkinson
For time:
1000 Step ups (20”)
Wear a 20/15kg rucksack.
Sara has been a close friend of mine for many years, I know this workout is hard but click below and take the time to listen to this podcast, it isn’t easy but will provide motivation…
Back to Monday and I hope you all had a kick arse Halloween throwdown weekend…
CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
Run 400m
15 Overhead squats (45/30kg)
We’ve made it, the end of the week and just in time for a Saturday of fun. Not only will you guys be throwing down to the hilt at the throwdown but it is also the rugby world cup final AND… Cath is breaking her alcohol free October. Three very cool things until the hang over kicks in on Sunday morning.
Our thoughts and prays are with her liver!
By the way, no shin injuries prior to tomorrow please, all blood over Halloween should be fake.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Box jumps (24/20”)
We are nearly at the end of the week and getting stuck into the Halloween throwdown. Remember, it is going to be very spooky and fucking fun! Get ready for some fitness fun!
CrossFit Cardiff WoD
5 Rounds for time:
30 Wall balls (20/14lbs)
20/15 Calorie assault bike
10 Burpees
Specialty
Every minute for 3 minutes
3 Power snatch
Rest 1 minute
Every minute for 3 minutes
2 Power snatch
Rest 1 minute
Every minute for 3 minutes
1 Power snatch
3 Sets
2 Length overhead KB carry
10/10 dumbbell split RDL
Mid-week and time for a little bit of strength! Get ready for your central nervous system to feel like it’s been hit by a bus…
CrossFit Cardiff WoD
Clean & Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Build load each set
What’s not to like about muscle ups, thrusters and running?
Anyway, we had success with the first Saturday class time table change, with only one drop in rocking up at the wrong time, legit!
This Saturday is the Halloween throwdown where Monica the legend is putting her organisational skills to the test. Keep your eyes peeled for details please…
CrossFit Cardiff WoD
Complete as many round and reps as possible within 15mins of:
750m Row
75 Double unders
Specialty
Every 2 minutes for 5 rounds:
3 Negative handstand push ups (deficit if possible)
3 Sets
8 Box pike push ups
15 Seated dumbbell strict press
3 Sets
15 Tricep extension
10 Press ups
Motorway closures create shitty, late blog posts I’m sorry!
It is though a great place to train your dog!
CrossFit Cardiff WoD
3 Rounds for time:
5 Ring muscle ups
10 Thrusters (50/35kg)
200m run
The class is at 09:30 tomorrow morning please. Be sure you rock up on time, 90 mins of nothing but fun and love, love and fun. Is there a better way to start your weekend?
CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
5 Handstand push ups
10 Toes to bar
15 Wall balls (20/14lbs)
We are nearly there. The week is almost up. Some high skill weightlifting stands in the way of you maybe one more vile workout and the weekend! Enjoy!
CrossFit Cardiff WoD
Five rounds and for max load
1 Snatch
2 Hang snatch
3 Overhead squat
Specialty
Every minute for 3 minutes
3 Power cleans
Rest 1 minute
Every minute for 3 minutes
2 Power cleans
Rest 1 minute
Every minute for 3 minutes
1 Power clean
3 Sets
1 Length kettlebell front rack carry
6/6 split squats
It’s back, certainly NOT by popular demand but for some reason people have genuinely requested that this workout return. You are after all… complete weirdos.
If this is your first time remember… it is all meant out of love.
CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees
Now listen here, you are not going to appreciate what is going to happen to you tomorrow, but… it is all designed with love in mind. Ish. Cruel to be kind and all that. As Coach Glassman said… “I wish the road to elite fitness was riding my bicycle and drinking beer… but it’s not!"
You really will love it! Once it’s over…
CrossFit Cardiff WoD
Part A: For time:
Run 1 mile
100 Calorie assault bike
Run 800m
50 Calorie assault bike
Run 400m
25 Calorie assault bike
Run 200m
Part B: Immediately following part A: 8 minutes to establish a 3 rep max back squat
Specialty
For 5 rounds, every 2 minutes
3 Negative handstand push ups (deficit if possible)
3 Sets
8 Box pike push ups
15 Seated dumbbell strict press
3 Sets
15 Tricep extension
10 Push-ups
Here’s to hoping that you had very enjoyable, sun filled weekends doing some cool stuff. Like Meg who crushed her L2 seminar, showing her fellow participants how much of a bad ass she is when coaching a movement and just how high people really can jump!
PLEASE REMEMBER THAT THIS WEEKEND SEES A NEW SATURDAY SCHEDULE. DO NOT ROCK UP AT THE WRONG TIME!
There will be one class at 09:30 - 11:00. More time for Mikey to whoop your arses!
CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
9 - 7 - 5 - 3
Double kettlebell front rack walking lunge
Bar muscle ups
Lucky for some, unlucky for others… complete and utter bollocks for everyone! 😉
You won’t even know about it. If you drop a thruster (let’s hope not) on top of your head that has nothing to do with the date… you are just a muppet! 😉
Enjoy! Watch me drop it on my noggin now!
CrossFit Cardiff WoD
5 rounds for time of:
5 Thrusters (80/60kg)
20 Toes to bar
Rest 2 minutes between rounds
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.
A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”
Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.
“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
CrossFit Cardiff Partner WoD
“Laura”
Within 21 minutes complete as many rounds and reps of:
30 Calorie row
20 Burpees over the rower
10 Power cleans (155/105 lb)
All reps are to be split as needed
Specialty
5 Sets
1 - 1 - 1
Power snatch
Rest 20s between each rep
3 - 3 - 3 - 3 - 3
Seated snatch strict press
An update to the schedule is a coming. Saturday classes will be altered to best suit attendance. Meaning that from the 21st of October onwards and UNLIMITED class will take place at 09:30 - 11:00. THIS WILL BE THE ONLY SATURDAY CLASS GOING FORWARDS.
To clarify, below is the ongoing schedule for a Saturday:
WoD: 09:30 - 11:00
Unlimited size = Carnage yet again.
REMEMBER PLEASE
The gym is closed on Saturday 14th and Sunday 15th for the CrossFit HQ L2 seminar. Folk are planning to head up to Pen Y Fan and are gutted that it wasn’t this summer weekend!
CrossFit Cardiff WoD
Complete as many rounds and reps within 14 minutes of:
12 Chest to bar
200m Run
6 Squat snatch (60/40kg)
200m Run
Specialty
Complete as many reps within 15 minutes of:
Max strict ring muscle up
1 Minute bike
3 Sets
5 Strict chest to ring pull-ups
5 - 10 dips
30s GHD hollow hold
We need your help, one of our own is in trouble and we need to descend on him with a huge ton of love, morale and support.
Enrique is currently in Llandough hospital having suffered a stroke. He is an absolute legend and has been a member of the gym for some time. Those of you on the members group, get round the lad, give him some love, go and visit. Show him what this amazing community can do!
Enrique brother, here’s to a very speedy recovery. I know from experience that CrossFit will be such a positive in your recovery. I have personally witnessed it and will help you in any way I can. You still need to teach me a kip up after all!
Huge love to you brother!
CrossFit Cardiff WoD
4 Rounds of, within 1 minute complete:
15/12 Calorie row
15/12 Calorie assault bike
Rest 5 minutes between rounds
That’s it, the final instalment for this week, you are nearly there!
Now for me it might be my last day’s on this planet, looking after a MASSIVE Belgian Mal for the weekend might well be the last of me! I mean there’s no way that I will get out of it with all of my fingers! Wish me luck! 😳
CrossFit Cardiff WoD
5 - 5 - 5
Strict press
3 - 3 - 3
Push press
1 - 1 - 1
Push jerks
Complete the strict press, then push, then jerk. Where possible, build load with each set.
