Workout of the day
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WOD
This relentless, savagery rain will at some point stop and we will all be showered with beautiful, warm rays of sunshine! I cannot wait!
But until that day comes…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
3 Deadlift (120/90kg)
6 Burpee
9 Box over jumps (24/20”)
Specialty
For 6 rounds, every 2 minutes:
1 Snatch pull + snatch
5 Sets
8 Overhead walking lunges
Build each set
The open is coming, let’s get in the spirit (as we typically do this time of year) by revisiting all the absolutely vile past open workouts. You are NOT going to appreciate it…
CrossFit Cardiff WoD
11.5
Complete as many rounds and reps as possible within 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20/14lbs)
Well wasn’t the second half insanely stressful! I think my heart rate was about as high as it was watching you lot doing the Fran variant workout last week! VILE!
Well onwards and lets hope that they have sorted themselves out ready to give England a good kicking next weekend.
Welcome to a new week…
CrossFit Cardiff WoD
5 Rounds for time of:
12/10 Calorie echo bike
16 Kettlebell snatch (32/24kg)*
20 GHD Sit ups
*Alternate arms after 8 reps.
This is it! The night before the big first game of the 6 nations. Get yourselves into to the gym in the morning, train as hard AF and then head out to get utterly SMASHED! You know you want to! It’s the proper way!
Enjoy your weekends, whatever you get up to, rugby and fitness or not!
Before you do though, this is going to pinch just a little!
CrossFit Cardiff WoD
3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull ups
Rest 5 minutes
3 Rounds for time of:
12 Thrusters (50/35kg)
12 Chest to bar pull ups
Rest 5 minutes
3 Rounds for time of:
9 Thrusters (60/40kg)
9 Bar muscle ups
Pinch, punch… you lovely mother f*%kers!!!
January is out of the way and you know what that means… the summer is coming!! Time to get those glutes in shape. LOOK OUT!
CrossFit Cardiff WoD
Back rack walking lunges
14 - 14 - 14 - 14 - 14
Calorie row
16/14 - 16/14 - 16/14 - 16/14 - 16/14
These are supersets with ascending load and calorie sprints
Specialty
For 6 rounds, every 2 minutes:
1 snatch pull + snatch
3 Sets
5 Behind the neck push press
30/30s Copenhagen plank
You may well think that this is going to be completely bonkers, but, it’s actually not that bad… once you get going… what am talking about, it is vile!
Regardless, it is a hero workout so…
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
CrossFit Cardiff WoD
"Holleyman”
30 Rounds for time of:
5 Wall balls (20/14lbs)
3 Handstand press ups
1 Power clean (100/70kg)
Happy Tuesday folk, Monday the grimmest day of the week is beyond us, that means that the 2024 6 nations is one day closer! Happy Days!
Until then, you have a few shit shows coming your way I’m afraid. This being one of the gentlest of the lot sorry!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
Run 400m
16 Double kettlebell russian swing (2x24/16kg)
8 Burpee box jump over (24/20”)
Specially
A: 20:00 handstand walk practice
B: Conditioning:
For 3 rounds, every 2 minutes:
Max headstand hold (cap at 1:00)
3 Sets:
10 - 20s L-sit
10/10s Single arm hold
Welcome to a new week!
A massive thank you to those who were at the gym on Saturday to pay their respects to Martin Bell, a Paratrooper who paid the ultimate sacrifice when attempting to rescue his Oppo following an IED strike.
An insanely brave man doing what he could for his friend, unit and regiment.
I was in a pinch on Friday night and so did this little gem at home, in a small shed (TTB outside), vile but fun!
CrossFit Cardiff WoD
5 Rounds for time:
20 Calorie Bike
10 Back squats (85/60kg)
20 Toes to bar
Here we go, the weekend! Let’s hope that Mikey has calmed the F down after last Saturday and is not intending to smash us all into the ground with god awful workouts!
We love it really Mikey! ISH!
CrossFit Cardiff WoD
A: For 15:00:
Practice handstand walking
B: For 3 rounds:
Within 2 minutes:
20/17 Calorie assault bike
Max burpee box jump overs (24/20”)
Rest 2 minutes between rounds
For all of you Romeo’s out there remember, it’s the Welsh Valentines day today, be spontaneous (if you didn’t know), get your arses to the morning classes and take your better halves (or maybe someone you hope to be) out for the night. You will likely not regret it!
CrossFit Cardiff WoD
For time:
Run 200m
20 Bar muscle ups
Run 400m
35 Chest to bar pull ups
Run 800m
50 Pull ups
Specialty
A: For 6 rounds, every 2 minute2:
1 Snatch pull + snatch
4 Sets
6/6 Bulgarian squats
10/10 overhead plate step ups
Mid-week and time to completely smash those legs of yours… if you haven’t done so already!
Back squats after a shit ton of wall balls (MORE SQUATS), yep and why? The stimulus is entirely different. The function of the squat the same, I get it. But there is a huge difference to having to squat heavy and low reps vs light and high reps. It is more real world.
CrossFit Cardiff WoD
Back squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Heavy and straight
Yesterday we had a heavy barbell and challenging movements, ascending reps another massive challenge. Tomorrow will just be an utter gut check. Can you hold on when you really want to drop?!
CrossFit Cardiff Partner WoD
10 Rounds for time of:
500m Row
30 Wall balls (11/10ft - 20/14lb)
Reps and distance split however
Specialty
A: For 20 minutes:
Handstand practice
B: Conditioning:
For 3 rounds, every 2 minutes
Max headstand hold (cap at 1:00)
3 Sets:
16 - 20 Stalder leg lifts
10/10s Single arm hold
Welcome to a new week, one where if you were at Saturday’s workout you should count yourself lucky to be a part of.
Don’t be posting IG stories about how shocking Monday’s are… you will have nearly died on Saturday! Thank your lucky stars!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
15/12 calorie Assault bike
1 Rope climb
1 Power clean (100/70kg)*
Rest 30s after each round
*increase by 1 clean each round.
Friday is here… finally! The weekend is upon us and I hope you are excited to have a seriously good one! Chilling, fitnessing, drinking, coffeeing, eating, anything elseing!
Have a blast, but before you do…lift HEAVY
CrossFit Cardiff WoD
Overhead walking lunges
10 - 10 - 10 - 10 - 10
Heavy & straight sets
Well well, it turns out that a moderate load front squat coupled with a bar facing burpee hurts a shit load. Weird!
I’d argue that actually almost anything coupled with a bar facing burpee will hurt a shit load. Even if it is to simply sit down for 30 seconds following each set.
You know what else really hurts… partner workouts with moderately heavy barbell and a stinking amount of reps! Again… weird!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 18 minutes of:
500m Row
30 Deadlift
500m Row
20 Hang power cleans
500m Row
10 Shoulder to overhead
Barbell load 80/60kg
Athletes should split distance and reps equally
Specialty
A: For 5 rounds, every 1 minute:
1 Hip snatch
Rest 2:00
For 5 rounds, every 1 minute:
1 Hang snatch
Rest 2:00
For 5 rounds, every 1 minute:
1 snatch
B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep.
Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!
Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar
Well I am assuming that your legs are completely f**ked, likely along with the rest of your bodies! 😬😁
The good news is that tomorrow we will give them a little break… ish… before we smash the crap out of them again on Wednesday! 😬😬😬😬😁😁
GOOD LUCK and remember, we love you… hence why we do it!
CrossFit Cardiff WoD
Every 4mins for 20minutes:
200m Run
12 Pull ups
9 Chest to bar pull ups
6 Bar muscle ups
Specialty
A: 20 minutes of handstand practice
B: Conditioning:
3 Sets:
5 - 10 Headstand foot taps
10s/10s Single arm hold - wall/box
3 Sets:
16 - 20 Stalder leg lifts
10 Rower pike ups
Welcome to a new week! The good news is that it doesn’t matter how hung over you are, it is irrelevant of whatever you have done this weekend, there is no way that any of you feel worse than Mikey does after 46 calories on that assault bike today!
That shit leaves you with a REAL hang over!
As does the workout that is set for you tomorrow. You have Rob Lawson from CrossFit Aberdeen and Pull the Pin programming to blame! Sorry not sorry!
CrossFit Cardiff WoD
Fight Gone PTP
5 rounds of, complete as many reps as possible within 1 minute of:
Echo bike calories
Medicine ball cleans (20/14lbs)
Toes to bar
Wall balls (20/14lbs)
Double unders
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 bike where each calorie is one point.
I messed up the dates of these blogs up until now, thinking to myself that I had a Friday the 13th to avoid, now I arrive here and realise what I have done I don’t. Lucky? The good news is that it is actually all complete and utter rubbish!
This however, will hurt! Nothing to do with the above, but true! BICEPS! 😁
CrossFit Cardiff WoD
For time:
20 - 15 - 10
Alternate dumbbell snatch (50/35 lbs)
10 - 7 - 5
Ring muscle ups
Let’s hope you are reading this blog with the ability to actually hold your phone out in front of you with the power provided by your own biceps, rather than leaning it on something. Standing up tall and proud, without your forehead propping you up on a wall somewhere.
And… are ready to go for another session.
CrossFit Cardiff WoD
Heavy, straight and sprint:
6 - 6 - 6 - 6 - 6
Front squats
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Echo bike calories
These are supersets
Specialty
A: For 8 rounds, every 45s
1 Hip snatch
Rest 2:00
For 8 rounds, every 45s
1 Hang snatch
Rest 2:00
For 8 rounds, every 45s
1 Snatch
B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep
