Workout of the day
So today I wanted to talk to you about a very special topic, something extremely exciting and incredibly exciting…yeah whatever, just get some more puppy spam down your throat…
CrossFit Cardiff WoD
For time:
100 Thrusters
Every time you break perform 30 jumping lunges
Loading
Barbell: 40/30kg
Dumbbells: 50/35lbs
Rucksack: 20/15kg
SOCIALS!!!
Hump day and my phone can no longer hold another picture of a dog, it is official. Apple have been in touch and stated that I am “taking the piss” when I think that my device is capable of storing 5,987,987,321 and 1 pictures of a chubby little fur ball!
Miserable bastards!
The 6pm class tomorrow night will be hosted by 179 CrossFit. Those legends rocked up in numbers last week, let’s repay the favour and make it a blast for them.
CrossFit Cardiff WoD
”Ellen”
3 Rounds for time:
20 Burpees
21 Dumbbell snatches
12 Dumbbell thrusters
Loading
Dumbbell: 50/35lbs (the intention is to have one dumbbell for the snatch and two for the thrusters
Barbell: 40/30kg
Rucksack: 20/15kg
A very fast a furious workout, who you only have 179 CrossFit to blame for, remember that when you are doing yet more thrusters tomorrow. It’s variance, when did you last do thrusters two days running?
Go unbroken on teverything, if you dare! Get the stuff up to the obvious and tag us please…
The onslaught continues, and I am talking about puppy spam rather than fitness. Well, maybe as well as!
I am also still not sorry, writing all off this weeks blog posts in a oner on Sunday afternoon affording me more time in the day to clean up piss and shit!
Winner winner, Watson definitely has chicken for dinner!
CrossFit Cardiff WoD
5 rounds:
Every 3 mins:
Run 400m
There isn’t much time to rest here, meaning that you should run F’ing fast! Times up to SMs please!
I am sorry, but not really…stand by for a shit ton of puppy spam on this weeks blogs!
Watson joined the tribe on Saturday, and he is a handful! An extremely confident dog, into everything and not fussed about getting stuck in! A proper cheeky lad!
He will be headed your way very soon!
Until then, thrash yourself!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Dumbbell snatch
Burpees
Loading
Dumbbell: 50/35lbs (WHY NOT GIVE YOURSELF A RIGHT THRASHING AND MAKE THE SNATCH DOUBLE DB 😳)
Kettlebell: 24/16kg
Barbell: 20/15kg
Get those times up to socials team!
FRIDAY it hare!!!
Some of you may not like sand, when you are soaking wet and crawling around in it on a freezing cold beach, at 3am in Poole harbour I get it but…
Just imagine the feeling of the annoying, grainy stuff wedged between your toes on a Sunday afternoon down at Rhosilli beach! A cheeky dip and up to the Worms Head for an ice cold ALCOHOLIC pint, sat on in the beer garden looking out at the setting sun! It will happen!
But, until then, get your arses fit in your living rooms, this will help…
CrossFit Cardiff WoD
For time:
150 Air squats
75 Alternate dumbbell snatch
150 Air squats
Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (75 in total, with two hands please)
Rucksack: same as barbell
Hump day has been and gone and we are another one closer to the summer and freedom! Personally I cannot wait!
Tomorrow we have a funky hero workout. Some of you aren’t going to like it, some will be embarrassed to do it, who cares what people think. During 2020 I ran up and down the street carrying all sorts, typically over my head. People drove by (before lockdown) and beeped and commented and the good thing was that they were gone really quickly!
CrossFit Cardiff WoD
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Go hard and get your times up to SM please legends!
Hump day, and a cheeky mid-week virtual drop in from some CrossFit friends!
Get yourselves onto the zoom call tonight and welcome the Swansea Jacks to the mix, just make sure you all smash the living crap out of them! ;-)
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
20 Front rack lunges
20 Sit ups
20 Deadlifts
Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Get those legs pumped right up and chuck your scores up on SM please legends…
Happy Tuesday shoulders! How are they feeling after that utter shitfest?! Did you manage to hold o to dear life and go unbroken…of course you did! Ninja’s!
Today, or really tomorrow if you are reading this on Monday night, go as heavy as you can. Make it uncomfortable just don’t drop anything on your fancy parquet flooring!
CrossFit Cardiff WoD
3 Rounds for time:
12 Burpees
9 Hang power cleans
7 Push jerk
Run 200m
Loading
Barbell: 70/50kg
Double dumbbell: 50/35lbs
Rucksack: 30/20kg
Strength program
Just as a reminder, add weight or reps, keep the standard the same:
Session 1:
1. Back squat OR goblet squat - 3x10 w/ 5s negative
2. Bent over row - 3x10 w/ 5s negative
Session 2:
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative
Evening team, I hope this blog finds you loving the sunshine having had an awesome weekend, safe in the knowledge that summer is now in fact, actually coming! The proof is in the pudding!
I just wanted to say a huge thank you for your continued support and huge amounts of loyalty. It has not gone un-noticed, and is massively appreciated.
In the hope to keep you guys all motivated in these tremendously difficult times, we have continued to run zoom workout classes, keeping the programming as challenging as possible. We have rented out equipment and, should anyone think they need anything else then please just shout, we will of course do what we can do.
Three separate programs have been initiated:
A linear strength cyclte
A movement focus
A running program
Meaning that you will all be fitter returning to the box than you were leaving it. We have also provided you with an extensive and free online yoga platform so that you are able to just keep moving.
Recipe videos are posted twice per week on social media, and Ash lead a challenge and well attended zoom quiz!
Hell of a lockdown!
Lastly, I have just cut membership prices in half and will keep them there for the remainder of this lockdown.
With utter and complete transparency, I have received no rental/service charge relief and continue to pay a large sum each quarter, something which literally would not be possible without you lot. The members of 2020/21, otherwise know as the Lockdown Legends, ensured that CrossFit Cardiff has been able to survive.
In other news, we are conducting a virtual drop in with 179 CrossFit. This Wednesday, on zoom at 6pm, we will welcome their members for a good old thrashing. The following week, they shall return the favour. Just a little bit of fun, and cross-city lockdown socialisation through fitness. Get the F involved!
Anyway, that’s a lot to take in…back to Monday and importantly March…the month of the hour change!
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
25 - 20 - 15 - 10 - 5
Double unders
Thrusters
Loading
Double dumbbell: 2 x 50/35lbs
Barbell: 40/30kg
Rucksack: 20/15kg
This workout is an utter stinker! Get after it hard and do everything you possibly can to stay UNBROKEN on the thrusters…socials please!
For some reason I just now wondered…”hoe many times have I written this blog?” And the answer is close to 3000. And I still haven’t run out of shit to ramble about. It’s genuinely impressive that.
It is that Friday feeling, and is the eve of the Wales Vs England 6 Nations game. I would wish the English luck, but I don’t want them to win…so I’m not going to. ;-)
Happy Friday all!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
Run 400m
10 Press up into single arm row
20 Mountain climbers
Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Good luck and get those vids loaded, last time this week!
I have just completely lost a day, waking up and writing this thinking whole-heartedly that it was a Wednesday! Very weird but, not something that I am going to complain about in these current times!
Anyway, back to it. You are over the hump and with just two days left to drunkenness we are on to a winner!
CrossFit Cardiff WoD
10 rounds for time:
30 Double unders
10 Barbell snatch
Loading
Barbell: 20/15kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
A fast and furious couplet, no need to slow down, just go!!
We’ve basically split the body into bits so far this week:
Monday - Back, bi’s, pec’s and tri’s
Tuesday - Legs
Wednesday - Abs…
Just like the old school days!
CrossFit Cardiff WoD
5 rounds for time of:
30 Sit-ups
1 Minute plank hold
Wash your knickers on your abs and get times posted…
Really I am trying not to think too much about this, nor do I think that this is exactly a massive platform to shout from but, there has been a spate of dog napping over South Wales in the last few weeks.
Now to say that the people doing this are scumbags would be a huge compliment, and although I have no qualms about writing what I really think, children may well read this and we are already banned from two intranet platforms so I will simply say this…
dog walkers, keep your heads on swivels. Be responsible with them anyhow, but if someone tries to steal your furry friend fight until the last breath to get the bastards! This is why you have been lunging heavy arsed loads and smashing those assault bikes all these years!
CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
20 Reverse lunges
20 Back squats
Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs (two if you have)
Kettlebell: 24/16kg (two if you have)
Rucksack: 20/15kg
Happy Monday! Welcome to another week and the last of the month. Meaning that the week after will be March and in March the clocks go forwards! And that definitely means good things are coming!
And, Rona’s first birthday is not one of them!
CrossFit Cardiff WoD
5 rounds of within 2 mins:
Max alternating devil press
Rest 2 mins
Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Get the first day of the week’s workout in and post to SM…
Alright team, it’s Friday!!! Which can mean only one thing…put the pancakes down, it’s over!
It does also mean though, that another week is done and dusted, we survived and are closer still to being back together again! Hang on in there, it won’t be long now.
Let’s finish the week with a hero.
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
CrossFit Cardiff WoD
“T”
5 Rounds each for time:
100m Sprint
10 Squat clean thrusters (50/35kg)
15 Kettlebell Swings (32/24kg)
100m Sprint
Rest 2 minutes between rounds
Loading
Scale as needed
I remember doing this workout last year and guess what…it bites a bit. Scores up for the last time please…
Well I hope you enjoyed that absolute thrashing. Running with a rucksack is bad enough, but coming back to snatch two dumbbells is just vile! You troopers!
Tomorrow is another double whammy, you are basically going to do 150 bicep curls, except these are atomic bicep curls!
CrossFit Cardiff WoD
For time
50 - 40 - 30 - 20 - 10 reps of:
Hang dumbbell power cleans
Sit ups
Loading
Dumbbells: 50/35lbs
Kettlebell: 24/16kg
Score on the social media doors please…
Hump day is here and you know what that means hey…running around the streets carrying a loaded rucksack! In the wind and rain while everyone else is either in bed or sat in front of another episode of a bullshit soap, eating crap, warm in front of the fire…basically you are winning at life and they are not! 😉
Get after it!
CrossFit Cardiff WoD
Within 8 minutes:
Run 800m (rucksack)
Max rep dumbbell snatch (double DB)
Rest 6minutes
Within 4 minutes:
Run 400m (rucksack)
Max rep dumbbell snatch (double DB)
Rest 4 minutes
Within 2 minutes:
Run 200m (rucksack)
Max rep dumbbell snatch (double DB)
Loading
Dumbbells: 50/35kg
Rucksack: 20/15kg
Good luck and get those scores up please legends…
As a head’s up, so that you have all the time and none of the excuses, you will need a weighted rucksack for Wednesday’s workout. Don’t go crazy, around 15kg for the lads and 10kg for the ladies.
It will be loads of “fun” and you do not want to miss out!
Until then, and I know the suspense could kill you, enjoy a bit of a thrashing…maybe not as bad as today…
CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
40 Double unders
20 Dumbbell OH walking lunges (L - arm)
40 Double unders
20 Dumbbell OH walking lunges (R arm)
Loading
Dumbbells: 50/35kg
Rucksack: 20/15kg
Happy Monday you lovely lot! I hope you had an awesome, fun filled weekend with you lads remembering the absolutely vital day that is the day of love and ensuring that you spoil your better halves…what a load of …
Can you remember actually being bothered about not getting a valentines card?!
Anyway, something of more importance, I wanted to highlight a cool company, one who has started with the soul purpose of helping people who are struggling with their mental health.
Founded by a very good friend of mine, currently still a serving Royal Marine, and done so due to a lengthy and difficult battle with his own mental health following multiple deployments to Afghanistan.
His passion for fitness saved his life, for sure. Anytime he found himself in a dark place, he would just go and thrash himself senseless and guess what, felt better as a result! Something that I know we can all relate to.
Please check out this story on Unilad…here
RV.One are currently raising funds for a 3 peaks challenge event but my goal will be to support them by organising a charity event.
I am thinking of a challenge, a series. Civvies Vs Royals. They come to us and we thrash them in CrossFit events, we take an elite team of ninjas to the Commando Training centre and get our arses kicked in a series of military events! Leave it with me but until then, let’s help them get to their target…
CrossFit Cardiff WoD
For time:
25 - 20 - 15
Front squats
Burpees
Loading
Barbell: 40/30kg
Dumbbells: 50/35kg
Rucksack: 20/15kg
Strength Program
Remember the aim is to continue with this adding 5kg to the lower body and 2.5kg to upper body. If limited to equipment, then add sets or reps instead.
Session 1
1. Back squat OR goblet squat - 3x10 w/ 5s negative
2. Bent over row - 3x10 w/ 5s negative
Session 2
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative
It’s Friday, AGAIN!! Genuinely nuts how quickly these are coming around, maybe not for everyone but, at least for lots lockdown will be over faster at this rate.
Enjoy your weekend, but only after one finally weekly thrashing!
CrossFit Cardiff WoD
Complete as many rounds as possible in 20 minutes of:
Run 200m
50 mountain climbers
Run 200m
30 Goblet squats
Loading
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Get those videos tagged to socials…
