Workout of the day
Now just remember when you are hanging out of your arses, listening to the call of “BURPEEEES” when you have only just finished doing… BURPEEEES… it’s all your fault!
You actually requested that this workout returned. Well, maybe one of you did, and Nicole made it sound like way more of you wanted it! Regardless, it’s here to stay!!
CrossFit Cardiff WoD
For time:
Row 2,000m
Death by burpees
Remember from last time, go as HARD as you can on the first few minutes and benefit on the last few!
On this day, in 2 months time, I will be completely smashed (ssshhh), watching the rugby with some seriously cool folk, getting ready to get married the following day! And I can’t wait! The hang over from those few days can get f**ked however!
I might even treat myself to a day off afterwards…
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
Rest 2 minutes
30 Back squats (body weight)
Run 400m
30 Back squats (body weight)
Rest 2 minutes
30/25 Calorie assault bike
Get after this shit sandwich as hard as you can and enjoy the wonderful lactic afterwards…
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Now I know we are in the latter half of September but… it’s still WAY too early to put Xmas lights up or eat any mince pies! Don’t do it!
I have heard plenty of reports of legendary behaviour from this past weekend, folk swerving all over the road in excitement to get to the social as fast as possible! As well as finding yourself fully submerged in a river without a change of dry clothes… don’t worry Nicole wasn’t pulled over while half naked on the way home! 🤦🏻♂️
Anyway, a new week and lots of savagery head. One workout in particular, that you are going to L…O…V love, back by popular demand!
CrossFit Cardiff WoD
Overhead walking lunge
8 - 8 - 8 - 8 - 8
Increase load throughout these sets, small jumps so as you have 5 genuinely heavy working sets…
So from 1pm today you are able to pre-order the brand spanking new iPhone 13 but who gives two shits about that…I have BOOKED the 2021 CrossFit Cardiff Xmas Party! Now there is some news for you!
Cancel all plans for January as you WILL still be hung over!
December the 11th
Do NOT miss out, you have been warned!!!
CrossFit Cardiff WoD
Back squats
4 - 4 - 4 - 4 - 4
Accessories
5 Sets
10 Hollow rocks into a 15 second hollow hold - minimal rest in between sets
Thursday, not much to say apart from at least you’re nearly at the end of the week! And this workout is going to make you thankful that you are!
CrossFit Cardiff WoD
12 Hang power cleans (155/105lb)
12 Toes to bar
9 Shoulder to overhead (155/105lb)
9 Bar muscle ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Is there a better hump day workout? Nope, no didn’t think so! How much better could your life get?! Maybe some pissing rain? Nah!
I’m taking guessing for the number of skipping rope whip marks on the backs of Hannah’s legs post workout!
CrossFit Cardiff WoD
3 rounds for time of:
100 Double unders
800m Row
800m Run
Get those moist times to the whiteboard…
Tuesday and you are NOT going to appreciate it!
Please just remember, it’s Nicole’s week and so 90% her fault. I only had 10% to do with it.
CrossFit Cardiff WoD
4 rounds of within 3 minutes
30 Thrusters (40/30kg)
Max burpee to target
Rest 4 minutes
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Monday and with a bang! Rid yourself of those hang overs with some serious intensity and NO meltdowns (between pairs - I highly recommend NOT doing this with your husbands or wives), via Nicole’s vile up and coming week!
Enjoy team!
CrossFit Cardiff Partner WoD
4 rounds of:
Partner A: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Partner B: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Barbell loaded at 100/75kg
A rare Saturday post and sadly to say goodbye (or maybe ciao for now) to Al “Conner’s” Conroy!
The hyper organised, Saturday Shepard is leaving CrossFit Cardiff in order to support his better half through the soon to be savagery of new parenthood.
Now he wanted me to thank you all for preparing for his soon to be father role, by all being utter pain in the arses every Saturday morning for the last few years! 😉 As a direct result of your dedicated efforts, experimenting to see whether steam will actually come out of a person’s ears, you have him fully ready for his new venture…just imagine the row his little duck(I’m sure soon to be ‘s) will be in!
Conroy, it has been an utter please to have you under the CrossFit Cardiff umbrella. To guide you professionally and spend so much time in so many cool places personally, has been on hell of a ride!
The diligence you put into everything you do (I mean you watched the shit out of me paint the changing room walls) will mean nothing but complete success.
I sincerely hope to see you on the flip side my friend.
Love, Davs.
CrossFit Cardiff WoD
Triplet of triplet
For time, in teams of 3
5 Rounds each of:
20 Double unders
10 Air squats
10 Power cleans (40/30kg)
Run 400m together
5 Rounds each of:
20 Double unders
10 Press ups
10 Front squats (40/30kg)
Run 400m together
5 Rounds each of:
20 Double unders
10 Burpees
10 Push press (40/30kg)
*this workout will be conducted in a waterfall method. To be briefed on the day.
Happy Friday all! Let’s hope that your weekends are fulfilled, dry events (not like my 4 pairs of socks day) where you frolic and smash yourselves until you are happy and content. A decent amount of DOMs on board to sustain you for a day or few.
See you on Monday!
CrossFit Cardiff WoD
For 5 rounds, within 3mins:
400m run
Max reps burpee box jumps over
Rest for 2 minutes between rounds
So it’s Hannah Banana’s birthday today and so all you’re getting is the WoD! Love ya but…
Not as much as I love this weapon…a MASSIVE happy birthday to the legend that is!
CrossFit Cardiff Partner WoD
100 Calorie assault bike
80 Double unders
60 Front squats (70/55kg)
40 Hang clean (70/55kg)
20 Handstand push ups
Athletes are to split the reps as required…
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Mid week hump day and the fiery Irish Scooter lover is back in your life! Please, feel free to ask her about her trip, especially the concert…she remembers everything (ish)
Get ready to have some gymnastics rammed down your throats! You will LOVE it!
CrossFit Cardiff WoD
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Pull Ups
Press Ups
GHD sit ups
Times up to the whiteboard please legends…
NICOLE is back, she can’t remember Scooter and has brought me legit, Irish potato cakes!!! What a dream!
Now following that entirely torturous workout, you are going to just love a more mellow (ish) heavy day! At least you get chance to breath!
CrossFit Cardiff WoD
Deadlift
3 - 3 - 3 - 3 - 3
Straight and HEAVY sets
Specialty
Snatch Complex
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
It’s been a tough weekend for one of your own, Han Layton has been brutalised with a PVC pipe and medicine ball, but has come out on top with a mangled brain of mush and some amazing new skills! Ready to unleash on you unsuspecting folk! She can’t wait!
The first thing that you have to endure is a week of her programming. And if tomorrow is something to go by…good luck!
CrossFit Cardiff WoD
For time:
9 - 15 - 21
Calorie assault bike
Thrusters (50/30kg)
Rest 5mins
21 - 15 - 9
Calorie rower
Wall Balls (20/14lbs)
If you have any more will to live, get those times up to the board…
That Friday feeling! Get out, soak up that last “summer” sunshine and get yourself ready for a cold winter…IN THE BOX!!! NOT, in your living rooms!
Now the good news really is that the ball is rolling for the first Xmas Party since god knows when…in all fairness, I think we all needed a break after the last for the hang overs to ease! Ready to get back amongst it. Watch this space!!
CrossFit Cardiff WoD
For maximal load, perform the following complex:
6 Front squat
12 Front rack walking lunge
6 Front squat
The goal is to maintain constant forwards movement throughout the lunges, good luck…
How are the forearms, butt cheeks, lower backs and lungs all? Fun a week from Mikey B hey!? 😳😂
Don’t get too excited though, it’s not over yet! Only a decent level of thrashing for your lower body to go!
Perfectly timed for a very relaxing slow flow yoga session on Sunday night, following the CF - L2 seminar where Han Layton will be working HARD, learning a whole host of new skills ready to whoop you lot into shape with…
CrossFit Cardiff WoD
5 Rounds for time of:
6 Power snatch
12 Overhead Squats
Barbell loaded to (50/30kg)
SPRINT!!!
Clean Complex
Squat clean, 2 front squats
Accessories
Back extensions
10 - 10 - 10 - 10
Pinch, punch…
Now then, just because it’s September, it does NOT mean that you should put your Christmas trees up or your heating on! Control yourselves!
The brutality continues!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
10 Pull-ups
15 Russian kettlebell swings (32/24kg)
Is there any need to stop? Not really…it’s just going to hurt!
How fecking nuts, the ‘embers start tomorrow! I am though, confident that we are going to be getting our real summer this month. You just wait! It is going to happen.
Right then, now that your lungs are all completely wrecked, how’s about messing up your abs and shoulders. Ready for the beach during said Indian summer…
CrossFit Cardiff WoD
Complete the following reps for time of:
1 - 10 - 1
Ab mat sit ups
Push press (60/40kg)
GOOD LUCK!!! 😳
Specialty
Snatch Complex
Squat snatch, 2 overhead squats
Accessories
Hip extensions
10 - 10 - 10 - 10
Happy Sunday, I hope you lot have had an awesome and relaxing, VERY SUNNY Sunday! Remember, it’s not over just yet…for those of you who have lives or jobs that allow…it’s a BANK HOLIDAY!!!
That said, come down to the gym in the morning to sweat those hang overs out with a bit of a stinker before you head off to enjoy the rare time off!
Bank Holiday Monday
10:00 - 11:00: WoD Class
11:00 - 12:00: WoD Class
CrossFit Cardiff WoD
3 Rounds for time:
500m row
30 Wall balls (20/14lbs)
Rest 2 minutes between rounds
Go hard and fast, unbroken or not at all (😉) and enjoy your afternoons…
Happy Friday you good f**kers! Enjoy the weekend and please remember it’s a bank holiday Monday, and so the gym will have two classes in the am and be closed for the rest of the day in order to accommodate my hang over. Please see below for class timings…
Bank Holiday Monday
10:00 - 11:00: WoD Class
11:00 - 12:00: WoD Class
Enjoy and enjoy tomorrow’s utter stinker from the 2011 games!
CrossFit Cardiff WoD
Pyramid Helen
For time:
Run 1200m
63 Kettlebell swings (24/16kg)
36 Pull ups
Run 800m
42 Kettlebell swings (24/16kg)
24 Pull ups
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups
Get amongst it and go unbroken on those swings… 😳
