Workout of the day
Here’s to hoping that you all had an awesome weekend! Blink and it will be February!
We have some vile workouts this week, ready to put you deep into the pain cave… you are going to “love” them!
CrossFit Cardiff WoD
For time:
15 - 12 - 9
Clean and jerk (80/60kg)*
21 - 15 - 9
Pull ups
*push the loading here, go heavier than you are comfortable with, fast singles is the intention.
Times up to the whiteboard before you leave pretty please…
KEEP YOUR EYES PEELED FOR A FUN FILLED SUPER SATURDAY COMING SOON!
On February the 5th, CrossFit Cardiff will turn 11 years old. From the day that the doors first opened to the world, and we will celebrate with a kick arsed throwdown. A fun team comp with some stinking workout and some just “take the piss” events.
For those of you who are happy to do so, we will do our best to get the rugby projected on a big screen (if anyone has a projector then please make it known 😉) and accompany it with food and drink and whatever happens as a result!
GET IT BOOKED IN YOUR CALENDARS
CrossFit Cardiff WoD
5 rounds for time of:
100m Farmers carry (2x 32/24kg kettlebells)
20 GHD sit-ups
75 Double unders
Times up to the board please legends…
Welcome to the first post hump day rundown of 2022. Enjoy the up and coming weekend where your new years eve resolutions will be tested for the first time!
GOOOOOOOOOOD luck!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
3 Bar muscle ups
3 Power cleans
6 Shoulder to overhead
9 Front squats
Barbell loaded to (70/50kg)
Specialty
Toe to bar
Tabata retest
3 sets
3 Strict toes to bar with negative
10 Push ups 2 - 2 - 1 tempo
10 Ring Rows 2 - 2 - 1 tempo
We’re well in now! Those port and mince pie, wine Xmas hang overs are slowly disbursing! You are getting back into to the swing of things having read through each and every of the 214,215 emails received over the 214,216 bank holidays!
But, don’t worry… I’ve booked the Xmas party for this year already!! Perfect for your 2022 pig out!!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Deadlift
20 - 20 - 20 - 20 - 20
Hip extension
These are supersets with the load of the deadlift increasing each round. No more than 15kg increase over all sets.
Don’t worry you lot, we are on the count down the the summer! January and February is all that you have to worry about. From March we are good! The sun comes out along with the motorbikes and the good times roll!!
Gardens can be a thing to enjoy and BBQs start! Basically… YES!
CrossFit Cardiff WoD
For time:
28 - 21 - 15 - 9
Calorie row
Ring dips
200m run
Pull-ups
You all understand that the run is the run, and not 28, 21, 15 and 9 times 200m. Thank F**K!!
Specialty
Handstand push ups
Tabata Retest
3sets
3 Handstand negatives
20 Hollow rocks
10 Deficit pike push ups
3 sets
20 Stadler leg lifts to plate
10 Bent over rows
10 Shoulder press
There it is, 22, the first time i’ve written it and didn’t even consider F’ing it up! Bet you I will tomorrow though.
Now, with more bank holidays than I can actually ever remember in one go, the early assed alarms are going to be fun…on Tuesday, as so tomorrow marks the last day of laziness. Tuesday we go again! Make sure you are ready for it!
CrossFit Cardiff WoD
4 rounds each for time of:
15/10 Calorie assault bike
10 Burpee box jump overs (24/20’’)
20 Wall balls (20/14lb)
Rest 5 minutes between rounds
In a bizarre twist of evilness, Nicole would like you to record the time of the slowest round only
Wave goodbye to the year in style! Next year is ours, and this time… for reals!!
Happy New Year all! I wish you all the happiness, all the PB’s, all the laughs and all the fun! Bring it in with one final thrashing!
CrossFit Cardiff WoD
For time:
20 - 18 - 16 - 14 - 12
10 - 8 - 6 - 4 - 2
Box jumps (30/24”)
Bar muscle ups
For the final time this year… get those times up to the whiteboard…
It’s the penultimate day of the year, bonkers hey! One more day to come in and get pumped AF ready in time for your new years eve nights of not going to clubs but coming home early!
The last day of deciding those new years resolutions, the ones that you will stick to! At least until they get boring!
The last chance of the year to set yourself a new PB…
CrossFit Cardiff WoD
A: Within 15 minutes establish a 1 rep max for:
Overhead squat
B: 5 - 5 - 5 - 5
Overhead squat
at 70% of A
With another year nearly done, the commitment to 2022 is near. I have focus for you all…
Training, specifically CrossFit is hard! It’s not something that comes naturally to every single person and here’s why… it fuuuuuuuuuckin hurts! One day, far from now, maybe… it will be a habit. Something genuinely makes you feel better.
Here is the commitment for 2022, turn up and work as hard as you possibly can… every single time but, for that day. It is one hour of your day, that’s it! Not just one hour, but honestly the very best hour.
So, put the weight on the bar, do the gymnastics movements and… run in the rain, hard and fast, holding yourselves to the standard. No one else really will. Do all of the reps, run all of the distance as, it will make you better.
I can’t wait to watch you all go!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
21/18 Calorie assault bike
15 Kettlebell swings (24/20kg)
9 Deadlifts (100/70kg)
Get those rounds and reps up to the whiteboard before you leave…
Back into the swing of things…kind of. That rowing burpee shit left it’s mark I’m guessing! Made you contemplate life, “i’m never drinking ever again…” we all know it’s rubbish!!!
Pukker up, get back on the horse, in time to fall off again on NYE!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
200m Run
10 Front squat (70/50kg)
Rest 5 mins
4 rounds for time:
50 Double unders
10 Shoulder to overhead (50/35kg)
A very cheeky and gassy workout to get you lot over the last few days of food and drink! Perfect!
AND I still have lots to drink so see you tomorrow…
CrossFit Cardiff WoD
For time:
21 - 15 - 12 - 9 - 6
Calorie row
Burpee over rower
Get those times up to the whiteboard…
Nadolig Llawen!!
Merry Christmas you lovely lot!
GET YOURSELVES DOWN TO THE GYM FOR BURPEEEEEEEEES
11:00am start… ??? Finish!
CrossFit Cardiff WoD
For time:
150 Burpees
We will also set this up on zoom. The link is below:
Zoom WoD
If that link doesn’t work. It is the same one as usual!
Have a gander below please team, take note of the timings. They are set purposefully for you men to get your arses into town to complete (start) your Xmas shopping!
Don’t mess it up.
There is a workout, I will post it, feel free to kick it’s arse!
Opening hours
10:00 - 12:00 Open gym
CrossFit Cardiff WoD
For time
50 - 40 - 30 - 20 - 10
5 - 10 - 15 - 20 - 25
Med ball cleans (20/14lbs)
Box jumps (24/20”)
I reckon it is perfectly acceptable to start drinking copious amounts now!
My logic:
1. We are far enough away from the CrossFit Cardiff Xmas party that our beer fear has about gone.
2. We are close enough to Xmas day to not give a shit about our jobs, and…
3. F**K it, it’s Christmas!
Enjoy!
CrossFit Cardiff WoD
For max weight:
5 - 5 - 3 - 3 - 3 - 1 - 1
Deadlift
Build in load throughout sets so that by the end…it’s really fricking heavy!
Specialty
Toes to bar
1a: Kipping drills
1b: 5 Minute EMOM
5-10 reps
3 sets
2a: 3 Strict toe to bar with negative
2b: 10 Ring push ups with 2 second pause at bottom
2c: 3 Pull-up negatives
3 sets
3a: 10 Ring rows with 2 second pause
3b: 16 Single leg V-ups
3c: Max chin up hold
That workout was absolutely shocking!
Mikey B programmed it originally as 20/15 cals and 30 double unders but with 2 minutes rest. I suggested that we adjusted it to 15/12 and 3 minutes rest. Since, I worried that it would be too easy… NOPE… definitely NOT too easy! My quads are still killing me hours later.
Anyway, onwards and upwards. 11 years ago today, I signed the affiliate agreement for CrossFit Cardiff for the first time. Bonkers how quickly that has gone and how long ago it feels.
Even more insane is that I have managed to not strangle any of you lovable F**KS since! 😉😉😉
In celebration, we have an absolute stinker of a workout for you! GOOD LUCK!
CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
1 Wall walk
2 Power cleans (60/40kg)
3 Front squat (60/40kg)
After each round add a rep to each movement
Here’s to hoping you lot have had a happy weekend and a good start to the week! The rundown to silly season is on. Be sure to pick up as much cheese and wine as possible before those party animals at number 10 grab it all!
Cheese and wine nor parties are going to be on your minds after this though hey!
CrossFit Cardiff WoD
4 Rounds, each for time of
15/12 Calorie assault bike
30 Double unders
Rest 3 mins between rounds
Specialty
Handstand push-ups
1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps
3 sets
2a: 3 handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)
3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: 5 Chin ups (2 second pause at top)
Well that was one hell of a productive day! The only issue was timing. Yet again washing the car in the dark, which has two problems:
1. The power washer really pisses the neighbours off (although it is dark at 5pm so not exactly late)!
2. I have no idea if the fucker is actually clean?!
CrossFit Cardiff WoD
”Jackie”
For time:
1 Km Row
50 Thrusters (20/15kg)
30 Pull ups
Get your times up on the board…in RED pen if it’s a PB.
A cheeky and slightly altered benchmark girl for you tomorrow. You have CrossFit.com to thank!
Now then, once you lot have done this, and the week is out of the way, we will only be a few days away from when it will be time for the men reading this to start thinking about their Christmas shopping!
CrossFit Cardiff WoD
Extended Elizabeth
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Power cleans (60/40kg)
Ring dips
That feeling when you find your Xmas tree lights and you had taken the time to coil the bastards up neatly the TWO years before. Almost as good as when you turn them on and they actually work! Win and a WIN!
CrossFit Cardiff WoD
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Reps for time of:
Double unders
Chest to bar pull ups
GHD sit ups
Specialty
Toes to bar
1a: Kipping drills
1b: 5 minute EMOM
5-10 reps
3 sets
2a: 3 Strict toe to bar /negative
2b: 10 Ring push ups with 2 second pause at bottom
2c: 3 Pull-up negatives
3 sets
3a: 10 Ring rows with 2 second pause
3b: 16 Single leg V-ups
3c: Max chin up hold
A cheeky mid week thrashing, pummelling the last remaining remanence of your hang overs away, as well as providing you with this years Xmas opening hours…
CrossFit Cardiff 2021 Xmas Opening hours
Xmas Eve: 10:00 - 12:00 - Open gym
Xmas Day: 11:00 - “WoD” (the workout is 150 burpees followed by sherry and mince pies) ALSO ON ZOOM
Boxing Day: CLOSED
December 27th - 31st:
10:00 - 11:00 - WoD class
11:00 - 12:30 - Open gym
New Years Day: CLOSED
CrossFit Cardiff WoD
4 Sets for maximum load of:
5 Back squats
10 Back rack walking lunges
5 Back squats
GO HEAVY but… technique dictates load…
