Workout of the day
Get those abs ready for the beach next year and those butt cheeks strong for cracking chestnuts in front of that fire on Christmas morning! Lunges and L-sits, how much better can it get…
CrossFit Cardiff WoD
Within 15mins complete as many rounds and reps of:
15 Second L-sit hold
30 Walking lunges
15 Glute bridges
30 Walking lunges
15 Handstand push ups
Please post rounds, reps and videos to various social media platforms…
So this week’s programming isn’t going to be exactly what you likely wanted, buuuuuuut, if you do it and do it hard…it will still hurt a LOT.
Only slightly different to the first time that we were all training in our, bedrooms, back gardens, hallways or garages…we have to this time fight the cold and rain rather than the heat and sun.
Just remember, it’s all character building stuff!
CrossFit Cardiff WoD
”Double DT”
10 Round for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Load options:
Barbell (50/35 KG) (lots of you have this now following C-19 and you have the option.
2 Dumbbells/Kettlebells (any load will suck)
1 Dumbbell/Kettlebell (Complete one round on one arm, switch, for a total of 10 rounds. Five on each arm)
Rucksack (literally any load will suck!!)
We can’t do anything about it, I drunk enough IPA last night to put a small bull to sleep, and when I woke up the issue was still there.
Let’s hit this marine style, plenty of smoke and straight up the middle, head on.
Get up and get after it. Just on zoom!
CrossFit Cardiff WoD
5 Rounds for time:
20 Burpees
30 Air squats
Please post times to facebook/SM…
Afternoon all. I could fluff this up, but really, there is no point.
With a heavy heart, I am going to have to close the gym for a short period of time as a result of a COVID exposure. One of the coaching team has tested positive and due to a potential cross contamination through close contact among us, I have made the decision to protect the members, staff and facility by closing the doors.
I have taken a fair bit of time coming to this conclusion, exploring as many options as possible, and arriving back to the same decision each time.
I need to make the responsible decision and can only apologise if this has upset anyone, my only intention is to protect your health.
The gym will be fully fumigated and deep cleaned once more prior to re-opening.
Please keep your eyes peeled for updates as to when we will re-open, but as of now I will cancel all classes this coming week.
Starting tomorrow, we will revert to our lockdown zoom class schedule:
08:00 - 09:00
18:00 - 19:00
With meeting details the same as normal.
Meeting ID: 258 389 1777
Passcode: 736908
I hope this message finds everyone well, and is just another unfortunate requirement of 2020.
See you all back there really soon!
Big love,
Davs.
End of the week thrashings! Funnily enough, the two morning classes this morning (for bench pressing) were jam packed! WEIRD!!!
Get ready to end the week with a pure and utter stinker! This will be “fun!”
CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds as reps as possible of:
50 Double unders
15 Toes to bar
15 Front squats (40/30kg)
Get those final weekly scores up to the whiteboard before you leave for a weekend of fun filled, alcohol free frolics…
What the bet that the 15 people signed up for the AM class tomorrow don’t all suddenly develop a serious case of Kerasiphobia?!
CrossFit Cardiff WoD
A: 10 mins to work up to a heavy Turkish Get Up
B: Bench Press
5 - 5 - 5 - 5 - 5*
*set a heavy load and maintain across sets. Loads up to the whiteboard please…
Specialty
For 4 sets 1 + 3
High hang squat clean
Front squat
Work to a heavy but manageable load. There should be no failing.
Okay ok, you may not like it, but it is happening!
There is no way any current running records will be what they are today if those athletes didn’t have anyone else to run against. That is the beauty of the class environment. You go as hard as you can in an attempt to catch the person in front of you…even if you are in front. The imaginary you from the last time, rather than cancel class and cherry pick…beat those times!!
CrossFit Cardiff WoD
For time:
Run 5km
Get those scores up on the whiteboard please team, in red if you beat your pre lockdown time…
Get your gymnastics on the go with a very spicy little benchmark.
The best in the world can do this workout in sub 3 mins very close to unbroken and make it look like it was fun. Top level gymnasts don’t even count a muscle up as a movement, how else would the get on top of the rings to start a routine. Mental! What’s even more mental, apparently the world record for consecutive ring muscle ups, unbroken, is 152. Oh, and that’s strict and in a weighted vest!
However, this last fact is from a guy who told me when I was down at the pub. And considering as we are in 2020, that was a long time ago!
CrossFit Cardiff WoD
A: For time:
30 Ring muscle ups*
B: Each set for quality
10 - 20 GHD sit ups
Times up on the board please dudes, in RED if it was a PB.
Specialty
For 4 sets 1 + 3
High hang squat snatch
Overhead squat
Well even though the location, organisation and structure of the CrossFit Cardiff 2020 Xmas do was entirely different than planned, the hang over has been the same!
What a night! Some of the highlights:
A terry’s chocolate orange dropping on Cath D’s noggin.
The sight of a very drunk Gem V overhead squatting a lit Xmas tree.
Tom D getting awarded the Members member! Congratulations brother!
As promised though, that was certainly not it! We will be having a post 2020 bullshit party. At a physical location with real people singing and dancing…we just have to deal with another hang over!
That is if pubs are ever allowed to sell booze again.
CrossFit Cardiff WoD
4 rounds of:
Within 2:30:
Row 500/450m
Max power cleans (100/70kg)
Rest 5 mins
Get those reps per round up on the whiteboard before you leave…
Just in case some of you guys aren’t on facebook, you need to read the below message:
Evening all. I just want to post a quick message to let you all know that there is a limit to what behaviour Is acceptable inside the gym.
Putting chewing gum on my floor could not be further past it.
I actually think I know exactly who it is, and so if you are reading this then it is within your interest to come and talk to me, face to face to at least attempt to put it right.
If I caught in the act, there will be no warning but instead an immediate ban from the box, for life. A perfectly fair consequence for such a disgusting and massively disrespectful act.
Thank you and I apologise to the rest of you who have to train with such a person.
Love you,
Davs.
CrossFit Cardiff WoD
Back rack walking lunges*
8 - 8 - 8 - 8
*immediately following each set
12/8 Calorie assault bike
Please get loads and calorie sprint times up to the whiteboard please ledges…
John Brown, Kelly’s husband wanted me to thank you all for coming down to honour his wife with that workout. It was tough, but tough for a reason.
You lot are legends!
CrossFit Cardiff WoD
4 rounds, each for time of:
21 Toes to bar
7 Push jerk (70/45kg)
Rest 4 minutes between rounds
Get those individual round times up to the whiteboard…
Specialty
Front squats
3 - 2 - 1
These sets should increase from 100 - 105 - 110% of your 1RM squat clean
3 - 3 - 3
High hang squat clean
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!
This woman was such a legend! A fighter and an utterly fearless leader, she will always be remembered for the huge amount of good that she was responsible for.
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.
Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.
An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.
CrossFit Cardiff WoD
Kelly Brown
5 rounds for time of:
Row 440m
10 Box jumps (30/24”)
10 Deadlifts (125/85kg)
10 Wall balls (30/20”)
Hit this hard, respect Kelly and get those times up before you leave…
This “platform” I have is to be used purely for good. No evil shall be communicated via its means but man, I want to abuse the living crap out of Drakeford right now.
Or maybe I’m wrong, maybe he is a Welsh saviour? Similar to Owain Glyndŵr’s battle for independence, in years to come we will all be drinking an ALCOHOL pint at The Drakeford…if there are any pubs left that is!
The above statement is by NO mean sarcastic. I mean as you can see from the images below, they both look similar.
CrossFit Cardiff WoD
Within 8 minutes, complete as many rounds and reps as possible of:
60 Double Unders
30 Kettlebell swings (24/16kg)
15 Pull ups
Get them rounds and reps up to the whiteboard please legends
Specialty
3 - 2 - 1
Overhead squats
These sets should increase from 100 - 105 - 110% of your 1RM squat snatch
3 - 3 - 3
High hang squat snatch
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!
That’s it, well nearly! We are very nearly in the last month of this utterly shocking year! So close!
In other and more exciting news (to come anyway), I am half way through building something cool for you at the gym. Until you get the green light - which will be perfectly obvious - please do NOT hang off it, do NOT squat from it…basically, stay well away pretty please.
It will be cool and worth the weight I promise.
For now, simply marvel in the wonderfully and expertly recycled rig. Can you tell what it is yet?
CrossFit Cardiff WoD
3 rounds for time:
Run 400m
20 Back squats (60/40kg)
15 Bar over burpees
Go hard and fast, do not even think about breaking those back squats (they are from the floor so you really don’t want to) and pop those times up on the board before you go please…
You lot, on Wednesday, across 3 classes I had 5 no shows. Folk who had booked into class and then just not showed up.
This is not cool and needs to stop please, especially when the class is full and even more so when the workout is just so fucking amazing (like today’s). I’d hate for folk to miss out.
Clearly, if you have a valid reason (all will be debated) that’s more than ok and I would always first ensure that you are ok. But please think of your fellow man/woman.
There is a feature to prevent any repeat offenders from booking into class at all for a short period but it would make me feel like a right muppet doing it. Don’t make me!
On another note, remember those awesome workouts I mentioned…
CrossFit Cardiff WoD
For time:
20 Deadlifts (100/75kg)
5 Handstand push ups
10 Deadlifts (120/90kg)
10 Handstand push ups
5 Deadlifts (140/105kg)
20 Handstand push ups
Please get those times up to the whiteboard and get to the beach before the pump where’s off…
We are nearly there, the weekend that is! When…you just get a little longer to smash the shit out of yourself.
I’d like to make a big shout out to Tommy D who today will complete his 100th workout back at the gym since the end of Lockdown1.0. Consistency of training, particularly at intensity is a massive struggle:
It hurts, i’m sore, I don’t like the workout, I’m no good at those movements, my hands are torn, the run it’s all uphill and the wind is in my face…there are lots of them hey. I tell them to myself often enough.
It’s you lot that hush the voices, whether you know it or not or even actually say anything. Arriving at the gym every single day to just see everyone is all that it takes. Once you’re there, the work just happens.
Congratulations brother, now onto 200 please!
CrossFit Cardiff WoD
Within 30 minutes, complete as many rounds and reps as possible of:
100/70 Calorie bike
50 Wall balls (20/14lbs)
100/70 Calorie row
50 Wall balls (20/14lbs)
1k run
Rounds or reps up on the whiteboard please team…
Specialty
Front squats
3 - 3 - 3
These are straight sets at 105% of your 1RM squat clean
High hang squat clean
3 - 3 - 3
These are at 75% of your 1RM squat clean
I am estimating that this blog post in the 2467th that I have written, and…I still f**k it up every time! Something small and often, it’s completely often to my regular style. Typically I make colossal mistakes but thankfully not as regularly.
Anyway, I ramble!
Tomorrow the plan is to hit a short and aggressive workout, following yesterdays heavy day and in order of variance, a longer piece on Wednesday. Classic CrossFit programming.
CrossFit Cardiff WoD
A: Every 2 minutes for 10 minutes:
5 Strict chest to bar pull ups
B: For time
21 Toes to bar
100 Double unders
15 Toes to bar
100 Double unders
9 Toes to bar
100 Double unders
Ticks and times up to the whiteboard please legends…
A quick one tonight, with a heavy day coming tomorrow there stands the chance for some to cherry pick and remove themselves from a booked class.
This message is coming from you guys, feedback received from members, please PLEASE be considerate when booking into class. Do not merely blanket book in case you feel like training, and then cancelling class because you don’t fancy the workout. It’s not fair on others.
With C-19 still causing an issue with restrictions of class sizes, it is really important that we remain fair.
CrossFit Cardiff WoD
Back squat
6 - 6 - 6 - 6
Specialty
Overhead squat
3 - 3 - 3
These are straight sets at 105% of your 1RM squat snatch
Snatch balance
3 - 3 - 3
These are straight sets at 75% of 1RM squat snatch
On your second birthday (or 14th in doggo years) what would be better than having a cheeky lay in, followed by a relaxed morning allowing you to feel energised ready to hit the beach HARD with your buddies, sprinting after a ball for hoooooooours!
The only thing that would top it off would be to have a cheek nap and a little bit of very special chateaubriand steak, provided to you by your favourite central Cardiff establishment.
Carlsberg don’t make dog’s birthdays, but if they did…
CrossFit Cardiff WoD
5 rounds of within 2 minutes:
1 round of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
(45/30kg)
In the remaining time max bar facing burpees
Rest 4 minutes between rounds
Get those completed reps up to the whiteboard…
Right about now, the glutes and hammy’s will be telling you just how much of a dick you are for lunging that load across the gym after months from lunging heavy weights across the gym!
But, it is Friday and so you can chill for the weekend. Remember to keep your eyes open for Conroy’s announcement of WoD and location, at the box is closed this weekend for an L1.
Happy hunting legends, see you on Monday!
CrossFit Cardiff WoD
A: Each minute, every minute for 6.
Hang power snatch triple (50% (for quality))
B: For time:
21 - 15 - 9
Calorie row
Burpee over rower
Get those final weekly times and loads up on the board please team…
