Workout of the day
What a hugely successful birthday bash, organised and run by Nicole and Hannah this past weekend. Please reach out to them, say thank you and demonstrate your appreciation for the beer mile! That must have been your favourite part, I mean it can’t have been the rugby hey?!
Now that it is finally my week, let’s start it with a bang…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double unders
Power cleans (100/70kg)
Please get those times up to the whiteboard…
Get your A game on the go for our birthday tomorrow! 11 years since I was attempting to assemble two krypton factor GHDs at 3am ready for a 9am opening. I wonder if the “spare” bolts are still in the bushes where I put them for safe keeping?! 😉
Lots has changed in 11 years, bonkers to think that we have been open and operating that long, despite all the bullshit we’ve dealt with along the way.
We shall celebrate in style hey!
CrossFit Cardiff WoD
10 rounds for time:
5 Shoulder to overhead (60/40kg)
7 Pull ups
30 Double unders
Times up to the board please legends…
We are nearly there… a week of Dav’s programming. I teased a couple of you thinking that you would be getting brutalised this week, I was wrong.
It’s a coming! Look out!
CrossFit Cardiff WoD
13 Squat cleans (40/30kg)
200m Run
11 Squat cleans (50/37.5kg)
200m Run
9 Squat cleans (60/45kg)
200m Run
7 Squat cleans (70/52.5kg)
200m Run
5 Squat cleans (80/60kg)
200m Run
3 Squat cleans (90/67.5kg)
200m Run
1 Squat clean (100/75kg)
200m run
Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
3 Sets
5 Strict chest to bar pull ups 3 0 1 tempo
10 Banded pull down
10 Straight arm ring rows
3 Sets
1 length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion
Winter is drawing it’s sorry arse to a close and the summer is officially coming!
I mean if you think about it, we are now in February, potentially the worst month of the winter but… it’s SHORT and that is it! You can’r count March as the winter, we will be basking in our pants in no time!
And, in aid of such… get those glutes up to scratch!
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Touch and go, little contact to the floor!
Increase load every set
Get those massive loads up to the whiteboard…
Long arsed busy days call for short arsed, late and with no regular hilarity blog posts!
I know you’re gutted… sorry team!
As well as posting the blog and completely forgetting specialty. Don’t worry, I shall get a grip!
Pinch, punch…
CrossFit Cardiff Partner WoD
“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 bar muscle ups
4 handstand push-ups
8 kettlebell swings (32/24kg)
These are ‘you go I go’ rounds. Typical Nate is performed with ring muscle ups, but so long as it is some form of muscle up, we’re good!
Please pop your scores up to the whiteboard…
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Specialty
Strict handstand push ups
3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
Happy Monday all! I hope you had epic weekends, getting drunk and having a good time. Don’t forget, we are 11 years old on Saturday and have an awesome day planned for you all.
Do not miss it!
Tomorrow’s workout is apparently back by popular demand. WTF is wrong with you all?!
CrossFit Cardiff WoD
With a 32 minute running clock, every 8 minutes complete:
10 Calorie assault bike sprint
10m Sandbag lunge
6 Sandbag over shoulder
10m Sandbag lunge
10 Calories assault bike
Times for each round up to the whiteboard please…
Happy Friday you lot! Now although I am NOT going to drink one single old fashioned tonight… I will be getting smashed.
And as a surprise announcement, the gym WILL be OPEN on Sunday morning only for open gym! Enjoy!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
12 Burpees
10 Pull ups
8 Ring dips
Rounds and reps to the whiteboard please leg ends!
The last week of the first month, gone already… you’ll be smashed at the Xmas party again before you know it!
That is actually too true, as well as my next statement… today’s workout sucked arse! On to tomorrow…
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
*increase load when reps decrease
Specialty
Chest to bar
3 Sets
4 - 6 Chest to bar pull-ups with 3 second pause
3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows
3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns
You mean you don’t like it when we program 6 rounds of assault bike sprints… weird!
I bet you won’t like tomorrow’s workout either, there is just no pleasing some people! 😂😂😉 Just be thankful that you don’t have to carry the sandbag!
CrossFit Cardiff WoD
For time:
1 mile Run
20 Sandbag over shoulder
800m Run
16 Sandbag over shoulder
400m Run
12 Sandbag over shoulder
200m Run
8 Sandbag over shoulder
GOOD LUCK!! Times up before you leave please!
Donna kebabs are NOT good for you, ESPECIALLY when you are sober!
CrossFit Cardiff WoD
6 rounds of within 2 minutes complete:
18/15 Calorie assault bike
Max hang clean and jerks (60/40kg)
Rest 4 minutes between each round
Specialty
Strict handstand push ups
3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit handstand ups
30s L-Sit overhead hold
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
10 Handstand tuck ups
10 Dumbbell strict press
5 Wall walks
You’ve made it, well some of you have… the last week of dry January! Can you hold on until the end, or are you going to break? Not because you are weak, but because the beer, it just tastes so good… DO IT!
CrossFit Cardiff WoD
For time:
100 Double unders
Then, 3 rounds of:
30 Wall balls (20/14lbs)
20 GHD sit ups
Then, 100 Double unders
Times up please legends, good luck to your abs for the rest of the week!
My goal for the Christmas party this year is to be able to stand at the bar and have a beer with Mike. And… for every one of you to know how fucking cool he is!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Pull ups
10 Dumbbell hang power snatch (50/35lbs - switch every 5)
15 Burpees over the dumbbell
Scores up to the board before you go about your drunken (hopefully) weekends…
I would love to be sat here all smug telling you that my master plan has come together and that it has been a roaring success but… it’s still Monday and it hasn’t happened yet. 😓😓
I mean if it crumbles in the air, at least I can fix it when it’s in a better place! 💩
Okay so this is weird…I’ve just been on the phone to a man and the lift has changed to Wednesday, meaning that I will know by now if it was a success or not. F*****************CK!
CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row
SPRINT please!
Specialty
3 Sets
4 - 6 Chest to bar pull ups with 3 second pause
1 - 2 Minute rest
3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over row
3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns
Now I fully understand that this post has nothing to do with CrossFit, fitness, training, community (ish) or any of that but…
I am moving a large garden structure tomorrow morning (not personally), with a crane which will have to stretch across two gardens. It will have to be lifted high in the air, turned 90 degrees and set onto 20 plinths aaaaaaaaand… I am shitting myself that it will break.
Pray for me please…
CrossFit Cardiff WoD
Front squat
5 - 5 - 5 - 5 - 5
The goal is to lift HEAVY and straight sets please. No increases allowed across all 5.
So then, are we still friends? Wall balls and arse bike calories, I don’t blame you if not! However though, you firmly have Mikey B to thank for that so at least I am safe… until it’s my week again.
Not to worry, tomorrow will soon make you forget!
CrossFit Cardiff WoD
3 Rounds for time of:
400m Run
20 Box jumps (24/20”)
30 Kettlebell swings (24/20kg)
Specialty
3 Sets
5 Strict handstand push ups
Rest 2 minutes
3 Sets
3 Negative deficit HSPU
30s L-Sit overhead hold
1 Length overhead kettlebell carry
3 Sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
5 Wall walk
Another weekend done and dusted, with a Sunday crew hell bent on taking the entire day to perform an 8 min AMRAP! 3 hours of warming up, top notch efficiency right there!
Tomorrow we start the week with a massive thrashing! The good news is though, if you make it through tomorrow the rest of the week will surely be EASY! We can only hope anyway hey…
CrossFit Cardiff WoD
5 Round for max calories of:
Within 2 mins:
30 Wall balls (20/14lbs)
Max calorie assault bike
Rest 6 mins between rounds…
NOPE, you can’t make me do it! Lets see some hellish drop off!
Now I know most of you haven’t met him, the reason being, he is a DICK and an entirely different dog to Oppo but…
Penblwydd Hapus Watson! One year old today! What a lad!
The year has flown by, mainly because the little shite is a billion miles per hour! Love him though, and wouldn’t have it any differently.
A massive happy birthday to The Fish’s brother too, Koa. Another pain in the arse!
CrossFit Cardiff WoD
Complete as many “you go, I go” rounds and reps as possible within 20 minutes of:
50 Double unders
25 GHD sit ups
10 Deadlift (100/70kg)
Rounds and reps up to the whiteboard before you leave for your weekends please legends…
I wonder if it will be another 11 years before I completely forget to post the blog. Meaning that the gym will be 22 years old, fewer of you will be reading this and I will be F’ing old and far more likely to forget it!
I supposed I had no and therefore have no reason to think I wouldn’t be writing this same rubbish 11 years on, in 2033 (i’ll probably still be having to wear a mask to buy a pint of milk too), but that seems mental hey.
Just imagine the type of assault bike that will have been invented by then and think yourself lucky!
I have afforded you all no where to hide during tomorrow’s workout, well apart from deep inside the pain cave anyway!
CrossFit Cardiff WoD
For time:
20 Bar facing burpees
40 Power snatch (35/25kg)
20 Bar facing burpees
Specialty
Chest to bar pull-ups
Week 1
Kipping drills
EMOM3 : 2 Kip swings, 3 kips - focus is on height and pop
EMOM3: 2/3 Chest to bar pull-ups with pause
3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows
3 Sets
Max strict banded chest to bar pull-ups
20 Hollow rocks
20 Lat pulldowns
Yep, totally forgot to do this!
Sorry team, that’s what happens when you actually have a morning off work. Only took 11 years to forget!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
1000m Bike
500m Row
Please get rounds and reps up to the whiteboard…
With each Tuesday, the weekend comes around faster and with each weekend we will see the summer!!! Now you know what the summer brings now don’t you…
moaning about the heat and not the cold! 😉
Let’s get after a savage bit of heavy lifting alongside a cheeky sprint or two!!
CrossFit Cardiff WoD
Front rack walking lunge
10 - 10 - 10 - 10
Suicide sprints
15ft out and back
20ft out and back
25ft out and back
Once the walking lunges are complete, athletes should roll their bars back to the rack, and complete the entire suicide sprint, as written above, once before resting between sets.
Increase load throughout sets, no more than a 20kg increase across all 4.
Specialty
Strict Handstand Push Up
Week 1:
3 sets
5 Strict handstand push-ups
Rest 2 minutes
3 sets
3 Negative deficit handstand push ups
30s L-Sit overhead hold - work up to a heavy weight
1 Length overhead kettlebell carry
3 sets
5 - 5 - 5 Front, side, rear lateral dumbbell raise
10 Dumbbell strict press
3 Wall walks
