Workout of the day
Here’s to hoping that you lot have some skin left on your little pinky’s!
I also hope that you didn’t have any plans for the weekend, because your poor little butt cheeks aren’t going to be doing much after tomorrow…
CrossFit Cardiff WoD
5 Sets of:
5 - 10 - 5
Back squat
Back rack walking lunge
Back squat
These are straight sets and must be unbroken. Please chuck your leg breaking loads up on the whiteboard…
Specialty
Hang clean
3 - 3 - 3 - 3 - 3
Barbell roll outs
10 - 10 - 10
Right out of whack I am with this bank holiday, and I didn’t even get royally smashed for it!
how Joe Gunnion is functioning is beyond me!
CrossFit Cardiff WoD
For time:
Run 1 mile
5 Rope climbs
Run 800m
4 Rope climbs
Run 400m
3 Rope climbs
Run 200m
2 Rope climbs
Please post times to the whiteboard…
Pinch, punch…first of the month…f**kers! I hope you all had an amazing bank holiday weekend, full of sun, booze and fitness.
See you tomorrow!
CrossFit Cardiff WoD
A: Every minute, on the minute, for 10 minutes:
Strict handstand push ups
B: 5 rounds of:
Within 2 minutes:
20/15 Calorie bike
Maximum calorie row
Rest for four minutes between rounds.
Please post those legendary drop offs to the whiteboard…
Specialty
Hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
For how bank holidays are supposed to be spent…see below!
Bank holiday savagery. Please remember the class timings are different and that you are not the beasts that you were 6 months ago and we are doing Murph.
SCALE AS PER INSTRUCTED, LISTEN TO THE TRAINER, SO THAT YOU DON"‘T SPEND THE REST OF THE WEEK IN HOSPITAL.
CrossFit Cardiff WoD
"Murph"
For time:
1 Mile run
100 Pull ups
200 Press ups
300 Squats
1 Mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to the whiteboard…
Get yourself ready for the bank holiday weekend legends! As per the met office, it’s set to be a scorcher, hotter than Ibiza! Who needs a holiday!
The class schedule will be adjusted slightly, with a class at 10am and one at 11:30. 90 minute classes can only mean one thing…”Murph”…
Your hang overs have been warned!
CrossFit Cardiff WoD
A: On the minute, every minute for 10mins:
6 Alternate pistol squats
B: For time:
45 Deadlift (100/70kg)
45 Handstand push up
This workout can be partitioned as needed.
Boulders and abs, from an absolute kicking on two mono-structural machines all we need to get you ready for this heatwave (pending yet TBC) is to get those glutes firing…
It’s as if we planned it that way (not really, it just happens to be the case when you smash yourself into the ground with this style of workout) …
CrossFit Cardiff WoD
5 rounds for time:
4 Hang cleans (70/50kg)
6 Front squats (70/50kg)
10 Toes to bar
You’ll actually get waaaay more than all that following this WoD. Scores to the whiteboard please legends…
Specialty
Hang clean
3 - 3 - 3 - 3 - 3
Barbell roll outs
10 - 10 - 10
Hump day, and even more so once you are over that savagery on the bikes and rowers. Fun times, these longer duration “cardio” efforts. Everyone loves a cheeky interval.
THE F’ING SUN IS SHINING!!! How happy does that make you? It definitely makes it all better!! Especially when Hannah L gives your legs a rest!
CrossFit Cardiff WoD
Strict Press
5 - 5 - 5 - 5 - 5
Accessories
For intervals of 40s on 20s off
Hollow Holds
Side Plank (both)
Superman
It’s a coming, the heat wave! You can feel it in the air, can’t you! I’m telling you it is only around the corner and we will be sweltering while training; pedalling faster on the echo bikes so that you can cool down.
Let’s hope that the week started with a bang and you’re already busting for more.
MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY MUST POST SPECIALTY
Bet you I still forget!
CrossFit Cardiff Partner WoD
3 Rounds for max calories within 2 minutes of:
Calorie assault bike
Rest 4 minutes
Calorie row
Total calories to the whiteboard please…
Specialty (YEEEES!)
Hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.
Gone but brother, we shall never forget. Rest In Peace.
CrossFit Cardiff WoD
"Riggers"
For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders
25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row
Please post times to the whiteboard
Once day soon, I will actually remember to write the specialty programming up in the blog. Sorry!
Okay, so as of Monday, the changing rooms will be back open. All you need to know is that you please need to ensure that you respectfully the current guidelines already in place within the rest of the gym.
So lads, I don’t want to hear any ass slapping up in there as, that definitely infringes on the 2m ruling.
Stay away and, please bring everything that you need and remove it upon completion. ANY ITEMS LEFT BEHIND WILL BE BINNED…YOU HAVE BEEN WARNED! Should you like them back, then you can create yourself a workout…sprint to every charity shop in the area in an attempt to find as many items of clothing as possible, within the quickest time frame!
All you have to worry about now is Ash locking you in the gym!
CrossFit Cardiff WoD
5 Rounds each for time:
250m Row
2 Snatch (80/60kg)*
Rest for 5 minutes between rounds
*These are squat snatches biatches…as they say in Kentucky…un-f**king lucky! 😉
Yep, man that hurt! Two simple movements, light load and fast. Very, very painful!! But, the most amount of fun that you can have with your clothes on!
If you believe that, you are clearly still fucked up from the workout!
You will get a little bit of relief tomorrow, kind of…safety in numbers ish. A slower paced movement, a lot more technically demanding…almost as challenging as PUTTING THE KETTLEBELLS AWAY CORRECTLY!!!! 😉
Don’t worry about that last point though, Nicole is in charge of that!
CrossFit Cardiff Partner Workout
3 Rounds for time of:
8 Turkish get ups (R - arm)
8 Turkish get ups (L - arm)
4 Rope climbs
400m Run
Kettlebell load: 24/16kg
In this workout one athlete will begin the on the TGUs and the other on the rope climbs. Once each has completed their movements they will switch.
Upon completion of all TGUs and rope climbs, both athletes will run together.
Specialty
High hang clean
3 - 3 - 3 - 3 - 3
Barbell roll outs
10 - 10 - 10
I have been genuinely nervous about tomorrow’s workout for a while now. With a full understanding of just how much pain it cause, if all concern for personal safety is removed, there is literally no chance that anyone will be ready or wonderful for anything else for a long time following!
The only thing left to do is to make sure you PAY ATTENTION TO THE WHITEBOARD BRIEF...as it might cause some head scratching before the workout creates all the vomiting!
CrossFit Cardiff WoD
5 rounds for time of:
1 Minute max burpees
Following the minute, complete however many remaining reps required to total 30 in:
Thrusters (40/30kg)
Rest as needed between all movements and rounds, record total time.
Now that your butts, quads and hammies are looking good for the beach...let’s sort out the bi’s and wings (lats)!
All we need to do then is to coax those abs out of lockdown and you’re set for your holiday!
Man to think that I genuinely used to think that that was true and worked.
What a muppet!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
24/20 Calorie bike
6 Bar muscle ups
Specialty
High hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
Blowing up a tank, happy days!
Welcome to a new and pretty typically British summery week. In order to make up for the shocking weather (although Micheal Fish was typically full of shit), I have programmed you some absolute stinkers.
We start off with a superset heavy day! Just like good old times, giving yourself a grand old pasting with two heavy arsed barbells! Easy!
Ps. I would advise anyone who is considering owning two GSPs to strongly reconsider. It’s a fun-filled life of shit and vomit!
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12
Deadlift
4 - 4 - 4 - 4
These are straight sets throughout. The lunges should be able to be completed with continuous steps forward, load is dictated by technique. The deadlifts should be touch and go with a very subtle contact to the floor.
Athletes should move to the deadlift barbell and begin their set with as minimum delay as possible. Rest as dictated following the deadlift.
End of the week fitness, a week of death and destruction at the hands of Nicole “I love the assault bike” Hagen!
Luckily you will be having to deal with my brutality next week, look out!
CrossFit Cardiff WoD
4 rounds each for time:
3 Power cleans
6 Push jerk
9 Front squats
12 Bar hop burpees
Rest 4 minutes between rounds.
Barbell loaded to 60/40kg yet the barbell work should be unbroken. Adjust as required.
Whatever it is, the way you tell your story online can make all the difference.
I am truly sad to say this, but I am handing the reigns for this post over to Ash. It’s not sad due to his banter completely sucking, but because of what he has to say…
Hey guys!
Ash writing at you this evening. I have some news for you. But first ... you have to read on.
I want to share my CrossFit journey with you. In May of 2014 I did my CrossFit Level 1 course. I remember saying to my mum at the time how cool it would be to be able to teach at those seminars. It was also where I first met Davs. Fast forward a few months and I had signed myself up as a CrossFit Cardiff member as I was attending Cardiff Met uni.
I’m sure Davs thought I was being a massive pain in the arse when I kept nagging him to coach 😂. During my 3 year course I had so many great memories of doing the regular classes every day (something I really miss). We had a great training group and I was enjoying the friendships that I had made and the socials that came along with it. Believe it or not, but I actually made it past 10pm at the 2015, 16 & 17 Xmas parties.
Once I finished uni however, Davs had asked if I wanted to take over as head coach since the previous one was leaving. Of course I accepted.
I have been so fortunate to have received such amazing world class coaching instruction from Davs over the years. He helped me through my Level 2, Level 3 and greatly assisted in my getting onto seminar staff. I have also had the pleasure of being able to coach with so many others - Conroy, Jack, Suller, Melski, Han R, Alfie, Nicole & Han L.
I have been able to visit and take part in a fair few classes in different gyms over the years. And I hope that when you guys do the same you will appreciate how great the coaching standard really is here. The programming being designed specifically to facilitate that, to ensure that you move as well as possible, stay safe and have an amazing time in the process. Our overwhelming goal is to truly help people.
My friendship group in Cardiff in 99.9% based on everyone who has walked through the doors at our gym. And I know that I have made friends for life here.
But I wanted to let you know that my time as coach here is sadly coming to an end. Myself and Amy are moving to Exeter in July to start a new chapter in our lives.
I want to thank you all so so much for just being a part of this gym. It’s my second home - where so many of my friends are, and have been. I love being able to see so many smiles when you guys walk through the door (once you have taken your masks off).
Please keep in touch and if you are ever down near Exeter/Exmouth let me know. I know I’ll be back here and there, and will look forward to seeing you all then.
You guys are in great hands. And it’s time for our next coaches to evolve and take over.
Love you all,
Ash 😘
CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
30/20 Calorie row
40 Double unders
20 Kettlebell swings (16/24kg)
10 Toes to bar
Specialty
High hang clean
3 - 3 - 3 - 3 - 3
Barbell roll outs
10 - 10 - 10
Whatever it is, the way you tell your story online can make all the difference.
Regardless of whether you are a coach or not, latest to class will not be tolerated…will it Nicole!? You can come out with as many excuses as humanly possible (apart from the “I stopped to get a coffee” one, because…fuck you! 😉), none will work.
Not even if you waffle on about the 4x4 BMW school runs jamming up the streets, you will still be ridiculed for the entire class, causing you to think that I will forgive and forget but noooooope…the ass bike is coming your way!
Instagram slo mo to prove said coach was a bad ass and totally led by example on the way!
CrossFit Cardiff WoD
A: Every minute, on the minute, for 12 minutes:
Minute 1: 4 Pull ups
Minute 2: 4 Ring dips
Minute 3: 10 - 15 GHD sit ups
B: For time:
21 - 15 - 9
Wall balls (20/14lb)
Assault bike cals (this is not a joke, sorry)
Whatever it is, the way you tell your story online can make all the difference.
This shall be known as minimal Tuesday…
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
These sets are to be straight, same load throughout.
Specialty
High hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
Check us out…second week of training inside the gym and no lockdown! F**K yeeeeeah!
Now that Drakeford is back in again, let’s see if he sticks to his word. No pressure directed towards the bicep curl loving politician.
I bet he would favour a bicep curl over a thruster. That’s the kind of guy he is! Nothing like you weirdos! 😉
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 25 minutes and in pairs of:
Partner A:
200m run
15 Box jumps overs (24/20”)
12 Press ups
Partner B: accumulates assault bike calories. Partners swap when partner A completes 1 round
*score is assault/echo bike cals*
Get those scores up on the board please team!!
The first week (OF MANY) back inside the gym throwing down! The assault bikes have been properly thrashed - as well as your quads - and some souls have vacated their bodies.
A perfect start to the summer!
CrossFit Cardiff WoD
A: From minutes 0 - 10, for time complete 10 - 1 reps of:
Pull ups
GHD Sit ups
Rest from minutes 10 - 15
B: From minutes 15 - 25, for time complete 10 - 1 reps of:
Handstand push up
Box jump (24/20”)
