Workout of the day
The weekend is fast approaching, stick with it for a few more days and you will be able to line the streets with a huge amount of positivity fighting for a very cool cause.
Welsh Health Matters.
CrossFit Cardiff WoD
5 rounds for time:
30 Reverse lunges (walking if able to)
10 HSPU
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Whichever load chosen, should be one that will allow for unbroken sets.
It’s that time again…the hump day 179 CrossFit take over! Get your arses to a spot at 6pm and login to the best zoom party of the week! Fitness and banter!
You are going to love the workout (ish) too! You wanted long hey…
CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
30 Pull ups (bent over row)
40 Press ups
50 Air squats
Just bodyweight and some running, how could that possibly hurt!
Whoever is reading this certainly cares about their health, you wouldn’t have googled this or set your reminder that “the blog is out!” otherwise! 😉
And so, I am asking you to get the word out to those who are on the fence. If there is anything that the last 12 months have taught us is that we need to give a shit about our health. What we eat, our daily activities have never been so important. It is vital that we pave the way for our families in a positive way.
Stand up and have a say. In a world gripped by a health crisis, to make it illegal to use gyms but actually subsidise fast food is surely complete madness! It is actually criminal. Especially when there is absolutely zero evidence to prove that these wonderful facilities are dangerous.
Try explaining the above statement to the bloke who you run into that has been living by a waterfall for the last 12 months with no iPhone, what do you think they would say?!
The world has surely gone mad.
If you care about your health, and that of your families then go and join some likeminded folk on Saturday and tell the rest of Wales.
CrossFit Cardiff WoD
Each minute, on the minute, for 20 total minutes:
Odd - Run 200m
Even - 15 sit ups
Just you and no load…make those 200’s FAST!
Here’s to hoping that you lot had a bad assed bank holiday weekend, and that you are attending our Bank holiday (TIMINGS BELOW) with an absolute corker of a hang over! DO IT!
ZOOM CLASS TOMORROW AT 10:00 - 11:00
Lastly, before you he’d back off to drink even more beer…have a cheeky look at this cool arsed website for me please…
It will tell you all you need to know about a cool event that you should certainly get behind, set to go ahead on the 10th of this month, Saturday.
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Thrusters
Bar facing burpees
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Empty barbell
Dumbbell: 20/15kg
Kettlebell: 24/16kg
Rucksack: 20/15kg
That will sort you right out!
Well they have been on the shelves since February, maybe January, and so if there are any left…go and eat yourself sick with Easter Eggs. Obviously for only the once a year that you do, give yourself the chilled and relaxed period to do so.
Maybe just smash the crap out of yourselves before you do so!
Enjoy your bank holiday weekend chaps!
CrossFit Cardiff WoD
Each round for time, for 5 rounds:
25 Sit ups
20 Double dumbbell front rack walking lunge
15 Double dumbbell thruster
Rest 1 minute between rounds
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Dumbbells: 50/35lbs (x2)
Kettlebells: 24/16kg (x2)
Rucksack: 20/15kg (x1)
So, any April fools banter will be highly appreciated thank you please. I will be standing by and waiting for the goods!
Hump day is out of the way and we are a downward spiral to the 4 day, bank holiday, hopefully sunny AF weekend!
Very very exciting!
My guess is there will be at least 785,325,126 burnt sausages being covered in ketchup this Saturday evening!
Thanks to 179 CrossFit for another humdinger of a virtual sesh (it’s not actually happened yet, in an hour), see you good f**kers next week!
CrossFit Cardiff WoD
Each distance for time:
Run 1 mile
Rest 6 minutes
Run 800m
Rest 4 minutes
Run 400m
Go full on Gump and get it done in the sun!
It’s that time of the week…drop in, hump day Wednesday! And more importantly, my turn to lead and therefore smash 179 CrossFit with a tasty little number. The zoom link is therefore the same as every evening class.
My quads and shoulders from the Chief were lit up for days! Cracking “fun” but left a mark. And, luckily for you beauties, gave me a cool workout idea for when you return. Let’s just make sure that we steer clear of rhabdo please!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Shoulder to overhead
25 Air squat
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Barbell: 70/50kg
Dumbbell: 2x50/35lbs
Kettlebell: 2x24/16kg
Rucksack: 30/20kg
BLUE SKIES!!! Let’s hope they stick about for a long arsed time! And, most of you lot have cars that are now displaying the correct time! It only took 6 months to change it and it was EASY!
On Wednesday we crack on with our weekly virtual drop in with the legends from 179 CrossFit, and I have a spicy workout ready for you. Just make sure you rest them legs prior!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
8 Power cleans
40 Double unders
8 Bar over burpees
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Barbell: 60/40kg
Dumbbell/s: 50/35lbs
Kettlebell/s: 24/16kg
Rucksack: 20/15kg
That’s it! Day light saving is done, the summer is firmly en route. And although you should never trust the weatherman, this week set to be a stonker! 21 degrees on Tuesday, you’ll think you’re on the Cos De Del Sol (or however the F you spell it).
Perfect for smashing yourself in the back garden!
Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.
Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.
Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.
He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.
Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.
Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.
In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.
Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.
Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.
They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development
During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.
Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.
May he rest in peace, fall out Royal.
CrossFit Cardiff WoD
‘Steven Darbyshire’
For Time:
73 Power Snatch (35/25kg)
400m Run
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Barbell: 35/25kg
Dumbbell: 50/25lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Happy Friday team! Welcome to another week done! And, it’s the last week of the open. Let’s pray that Castro is in a good mood!
Good luck with whatever comes out of the hat, what are the chances it is some form of vile Fran variant…HIGH!
CrossFit Cardiff WoD
5 rounds for time:
20 Back squats
20 Bent over rows*
3 Wall walks
*10 on each arm if using a dumbbell
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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Irrelevant of whether it’s on zoom or in a class setting, on your own or with your mother…The Chief always hurts like living hell! And the reason why, there is no need to slow down.
Always, ALWAYS be aware of any workout with programmed rest!
Anyway, thanks for that 179 CrossFit. Back to the norm…
CrossFit Cardiff WoD
For time:
100 Alternating devil press*
*EMOM perform 20 double unders
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Dumbell: 50/35lbs
Kettlebell: 24/16kg
It’s take over Wednesday. 179 CrossFit will be leading the charge with the daily WoD, at 6pm on zoom. Make sure you guys are there.
I will post the meeting details to the Facebook group again tomorrow morning.
The workout…it’s a stinker!
CrossFit Cardiff WoD
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans
6 Press ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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Barbell: 60/40kg
Dumbbells: 2x50/35lbs
Kettlebells: 2x24/16kg
Rucksack: 20/15kg
Well…Happy Rona Lockdown day! Can you actually believe that a year ago on this day the country was plunged into lockdown by Boris! Nuts!
I genuinely thought that we would be good after a few short weeks, mostly because that’s what we were all told, but here we are. One full year on and still amongst it.
Anyway, the positive is that this year has actually flown by and so my hope is that it will feel just as fast as when we are out of it. That’s the dream anyway.
Until then, we just keep on hammering those jumping lunges…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Jumping lunges
Sit ups
All bodyweight and fast, who can go unbroken on the lunges? Get videos and times up to the obvious please!
Welcome to a new week, hopefully all of you still have the ability to walk post 21.1. Holy posterior chain Batman!
Still, it was no where near as painful as the first time that I did it. 3:30 am in Paris, with dominos pizza and espresso’s as fuel!
CrossFit Cardiff WoD
5 rounds of, every 3 minutes:
Run 400m (or for 90s)
15 Burpees
Rest the remainder, just make sure you run fast enough to have any time to rest…
Please excuse the tardiness of this post, a little late in the day and certainly not because I have been sitting on my arse, in the sunshine and forgot. Genuinely that’s true, I wish it wasn’t! Eyebrows! And thats eyebrows that it’s true and eyebrows that I wish it wasn’t!
And…if you aren’t sure what eyebrows means, then ask me over a beer, in person, in a real pub…one day in the future!
Happy Friday!
CrossFit Cardiff WoD
5 Rounds for time of:
1 minute for max reps of: burpees
Complete to a total rep count of 30 with thrusters
Rest as needed between movements and rounds, remembering that the workout is for overall time.
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Barbell: 40/30kg
Dumbbells: 50/35lbs
Kettlebells: 24/16kg
Rucksack: 20/15kg
Stolen from 179 CrossFit. Thank you so much you evil bastards!
Well this weather an stick around, everything is better when the sun comes out! No need for hoodies and jackets and whatever else’s. Doggo walks in t-shirts, being able to go out in shorts if you like too.
The most important part, cool shit like beaches and CrossFit gyms will soon be a thing! Roll on the summer!
Get your workout cracked, enjoy the sunny day (I’m writing this on Wednesday morning when it actually is sunny if Thursday isn’t! 😳😩😬), and count down those days!!
CrossFit Cardiff WoD
For time:
45 Deadlifts
Accumulate a 2 minute handstand hold*
45 Deadlifts
45 Handstand push ups
* with as few breaks as possible, maintain this HS hold. A wall is totally acceptable by the way.
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Barbell: 70/50kg
Dumbbells: 50/35lbs
Kettlebells: 32/24kg
Rucksack: 30/20kg
GOOD LUCK!
Hump day and we yet again welcome 179 CrossFit via a virtual drop in, for what is set to be a tasty little partner workout. Prey for even numbers so I don’t have to partner with Mel and thrash her straight into a pandemic free world.
It is our turn to host and so the zoom link is the same as the regular class link.
Clearly the drop in session will be virtual, as we all need to stay at home - in a less ventilated environment - in order to stay safe! Even though Public Health Wales have announced that there is a greater risk of infection at home than in pubs, restaurants, gyms and supermarkets. Better listen to the man!
Wow, that’s my first sarcastic comment that I have written in a long time. And it all stemmed from a comment, I heard a man far more experienced and intelligent than I say…
“As soon as you decide that someone can dictate what someone can and can’t say, just because you think it’s right, you open up the door to censorship.”
CrossFit Cardiff Partner WoD
8 rounds for time:
12 Double DB hang clean (50/35lbs)
24 Double DB back squats (50/35lbs)
12 Double DB STOH (50/35lbs)
These are you go I go rounds, link up with a buddy somewhere, on zoom or in the sunshine and get it done!
If there are odd numbers rest for 4mins between rounds.
Hump day is one day away, and with the hairdressers currently open, you lot have no excuse for looking like a lockdown clown come the eventual re-opening of the gyms.
Tomorrow we have some surprise, not such a surprise fitness for you. Not a surprise because you know something is coming, but a surprise as you don’t know what.
You won’t be able to guess and so there is no point in doing so, just note…it will be fun!
I will post about it on IG as per normal, but…make sure you rock up to the evening class if you were going to anyway. No cherry picker please!
CrossFit Cardiff WoD
A: For time
Run 400m
B: Surprise fitness
Now this might well be puppy spam but, but is entirely unintended. My goal is to highlight an huge talent and just say a public thank you.
Sash of @sashshots is a legend with an extremely well timed shutter finger and an eye for a shot! Knowing a little bit about it, and when I say that I mean what he has attempted to explain to my simple mind, makes me appreciate how cool this is even more!
Thank you brother and you are wasted in front of a regular work computer!
CrossFit Cardiff WoD
For time:
63 Double unders
21 Overhead dumbbell squats (Left arm - 50/35lbs)
21 Sit ups
21 Overhead dumbbell squats (Right arm - 50/35lbs)
45 Double unders
15 Overhead dumbbell squats (Left arm - 50/35lbs)
15 Sit ups
15 Overhead dumbbell squats (Right arm - 50/35lbs)
18 Double unders
9 Overhead dumbbell squats (Left arm - 50/35lbs)
9 Sit ups
9 Overhead dumbbell squats (Right arm - 50/35lbs)
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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (use two hands please, and still perform two sets of each rep range)
Can you tell that I’ve got a new puppy…I’m not even sorry…sorry!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
30 Sit ups
15 Dumbbell rows on each arm
30 Russian KB/DB swings
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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Do it, upload it, then get drunk…
