Workout of the day
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WOD
Happy Friday you lovely lot! All tired out and ready for a weekend full of fitness, coffee and fun
CrossFit Cardiff Partner WoD
In pairs, complete as many rounds and calories as possible in 25 minutes of:
Partner A:
10m Sandbag walking lunge
4 Burpee sandbag over box (48')
10m Sandbag walking lung
Partner B:
Accumulate calories on the rower as possible
It’s a weekly thing I know, bigging up the weekend and the countdown, Janet’s favourite day, blah blah… but what else am I going to talk about, the weather?
CrossFit Cardiff WoD
For time:
600m Run
12 Bar muscle up
6 Snatch (80/60kg)
400m Run
8 Bar muscle up
4 Snatch (80/60kg)
200m Run
4 Bar muscle up
2 Snatch (80/60 kg)
Specialty
A: Within 5:00: build to a heavy 4 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 40s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
Kettlebell front rack step up
Mid-week and nearly through the first month of the year. Soon enough, the vital celebration of Valentines day will be upon us, along with Easter and then it’s the F**KING SUMMER!!!
It is coming!
CrossFit Cardiff WoD
Front squats
10 - 10 - 10 - 10 - 10
Superset with
20 - 20 - 20 - 20 - 20
GHD Sit ups
Today’s workout is a hero workout, and one which will get you screaming. Enjoy it, it’s kind of fun…
CrossFit Cardiff WoD
”Jack”
Complete as many rounds and reps as possible within 20 minutes of:
10 Push press (52.5/35kg)
10 KB Swings (24/16kg)
10 Box jumps (24/20")
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Specialty
Every minute on the minute for 10 minutes
10 - 20% of 5 minute test
5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
You may well have survived the storm, but you may not survive this week! Ah you’ll all be alright, the legends that you are! Starting with utter gymnastics hell tomorrow.
CrossFit Cardiff WoD
5 Rounds for time:
6 Wall walks
30 Alternating single leg squats
Happy Friday you legends. If you weren't quite ready for the week to end then 100 thrusters will do it for you!
CrossFit Cardiff WoD
“Coe”
10 Rounds for time of:
10 Thruster (40/30kg)
10 Ring press ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
The hill has been climbed and your sore bodies are on the way down, you can see it, the weekend. Like a glimmering ray of light, hope!
Where, you will come on in and still mangle yourselves further. Good on ya!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie echo bike
15 Hang power cleans (60/40kg)
15 GHD sit ups
Specialty
A: Within 5:00: build to a heavy 3 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 45s
C: 5 - 5 - 5
Front squat
10 - 10 - 10 Farmer step up
If you see her about the gym, doing things that we all could only wish for, please stop her for a tiny wee second, and wish her a MASSIVE WELSH Penblwydd Hapus.
Because, although I might well be very bias, she is one hell of a human and deserves far more than all of the love.
Kind. Brave. Brilliant.
CrossFit Cardiff WoD
CrossFit Total
The CrossFit total is the sum of 3 lifts:
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.
For example, good luck to your lower backs!
CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee
Specialty
5:00 Max pull ups
5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
Welcome to a new week, one where Mikey B will be kicking your butts all over the gym floor with his programming. Starting with this pretty brutal triplet.
I hope you are ready!
CrossFit Cardiff WoD
For time:
42 - 30 - 18
84 - 60 - 36
42 - 30 - 18
Calorie row
Double unders
Wall balls (20/14lbs)
The end of a very boring week of blogs but savagery fitness. Good luck tomorrow…
CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 rep max squat clean
B: Complete as many rounds and reps as possible within 5 minutes of:
40 Double unders
4 Squat cleans (85% of part A)
Janet… when are you booking this foam party?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Toes to bar
Run 400m
20 Chest to bar pull ups
Specialty
A: Within 5:00:
Build to a 2 heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 50s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
KB front rack step up
A continuation of the theme, expect zero banter this week I’m sorry.
You have CrossFit 179 to thank for this shit show. And when I mean thank I actually mean tell to get f**ked!
CrossFit Cardiff WoD
5 rounds for time of:
Row 400m
15 Bar facing burpees
9 Power snatch (40/30kg)
Zero fluff, just a fitness prescription,
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Straight and heavy
Specialty
5 minute test:
Max pull ups
5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
Welcome to a new week. Massive congratulations to Tuva for completing her CrossFit L2 this weekend. She has promised that once she is back from SA that she is going to coach every class at CrossFit Cardiff for two weeks, so that Nicole and I can go on an extended holiday. I thought it was very nice of her myself.
Yet again there are some challenging workouts coming your way, you are going to hate love them all!
Starting tomorrow with a bit of a humdinger… good luck!
CrossFit Cardiff WoD
3 Rounds each for time of:
30/25 Calorie echo bike
25 Thrusters (40/30kg)
15 Ring muscle up
Rest 5 minutes
25/20 Calorie echo bike
20 Thrusters (50/35kg)
15 Ring muscle up
Rest 5 minutes
20/15 Calorie echo bike
15 Thrusters (60/40kg)
15 Ring muscle up
Happy Friday you legends.
I did warn you previous about this week, and told you I wasn’t lying. Well…
CrossFit Cardiff WoD
3 rounds for time
30/25 Calorie asssulat bike
20 Hang power cleans
15 Thrusters
Barbell load 50/35kg
The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.
Tomorrow with a little twist, jelly legs is what we want.
CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.
Specialty
A: Build to a heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s
C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10
Mid-week of the first week, before you can think you’ll be reading my request for Xmas party payments. And when I say you’ll i real mean Janet!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 24 minutes of:
6 Bar muscle ups
400m run
12 Chest to bar pull ups
400m run
I mean I did warn you it was coming your way, I promise I wasn’t lying.
Anyone else struggling as per with these writing the correct date! Just me, fine.
CrossFit Cardiff WoD
For 4 rounds:
Complete as many rounds and reps as possible within 5 minutes of:
18/15 Calorie row
15 Burpee box jump overs (24/20”)
18/15 Calorie row
Max wall balls (20/14lb - 11/10ft)
Rest 2:30 between rounds
Specialty
5:00 Toes to bar retest
Within 10:00:
Accumulate a 5:00, 4:00 or 3:00 L-sit
5 Sets
5 Pull up
5 Bench press
Welcome back to a new week, one where the silly season is well and truly over. In fact proof in the pudding is that if you still have your trees up you are a weirdo and Tesco are selling easter eggs.
Come on in and hit the ground running tomorrow. The week you have approaching is a humdinger.
Please be aware, we are hosting a CrossFit L2 seminar this weekend and so the gym will be closed.
CrossFit Cardiff WoD
A: Build to 2rm touch and go power snatch
B: “Randy”
For time:
75 Power snatch (35/25kg)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
