Workout of the day
Monday morning blues and with a bang! This workout has attempted to end many of you, multiple times! I would not fancy doing it with a 5 day Glastonbury hang over! OUCH!
Go out of the gate at absolute suicide pace and do everything within your power to hang the hell on…
GOOD LUCK, you are going to need it!
CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees
Well I did try to warn you, those of you who are at Glastonbury, do something similar only with a number of beer cans that need to be consumed… obviously for time! Then try to enjoy your hang over!
CrossFit Cardiff Partner WoD
In teams of 2 complete as many rounds and reps within 25 minutes of:
Run 400m
100 Assault bike calories
200 double unders
Run together, split reps however.
Vile!
Downhill, with a glorious sunset behind you, soon into a sunny arsed (we can only hope) weekend!
Before you do that though, you have two more things to do for me… this being the first…
CrossFit Cardiff WoD
2 rounds each for time of:
60 Wallballs (20/14lb)
40 Kettlebell swings (24/16kg)
25/20 Calorie row
Rest 5 minutes between rounds
I promise the second thing will be just as bad!
Specialty
1 RM Squat snatch
Mid week and I am away working, meaning that you lot will have to deal with Nicole’s wrath! She is an angry, roast chicken eating, Chateaubriand dodging Irish ninja!
Only satisfied by sub 2 minute Fran times, slightly overcooked roast potatoes and a solid week of movement redundancy.
Definitely do not go to Glastonbury but ensure that you are rocking up to class.
CrossFit Cardiff WoD
Strict press
3 - 3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3 - 3
These sets are to be supersets, she will explain all!
So so you legends, as of Thursday of this week we are switching the focus of specialty to weightlifting and snatching specifically.
Meaning that going forwards we will develop gymnastics on Tuesday and weightlifting on Thursday. Get right after it!
We are also mixing it up a little on Tuesday, HSPUs for a while.
Tomorrow’s little couplet is going to brutalise your midlines…good f**cking luck! 😂😂
CrossFit Cardiff WoD
10 Rounds for time of:
10 GHD sit ups
3 Power cleans (90/70kg)
Specialty
HSPUs
A: 15 minutes of free standing handstand practice
B: 10 sets of: 1-2 strict handstand push-ups.
C: 4 sets of:
5 Seated overhead dumbbell press
Welcome to a new week, well rested and ready to get a decent kicking from the hands of the Irish one… rather you than me!
GOOD luck! 😉
CrossFit Cardiff Partner WoD
”Partner Fran”
42 - 30 - 18
Thrusters (40/30kg)
Pull ups
Get after it!
Happy Friday in the baking hot sunshine…enjoy as it will be freezing F’ing cold again before you know it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20 Wall balls (20/14lbs)
15 GHD sit ups
10 Burpees
Get after it!
If the heatwave is getting hot and you need some additional breeze… just run faster! Easy fix!
Designed specifically to keep that core temp lower and get you guys lifting the world… you won’t get as much tomorrow.
CrossFit Cardiff WoD
Split jerk
3 - 3 - 3 - 3 - 3
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
RX’d is tough, and it is supposed to be. Do not stress about it. The very best in our community will have to scale sometimes, I mean maybe not the savage that is Tia, but I’d suggest that there is a workout out there that even she would struggle with.
Maybe load, maybe a skill (RX isn’t just load), is beyond your capability. Cool, that is exactly why we scale. Using a variety of options, dedicating time to working on difficult movements during the class warm up… the intent is to be able to get RX.
The day will come, when you get not just your first muscle up, but the 5 per round as prescribed (thats what RX means) in the workout, along with the stated load and most importantly… with the desired stimulus…
If Fran takes me 12 minutes, but I did every thruster at 95lbs and my chin cleared the bar each time I’d tell you it’s not RX. It hurts, for sure, but no where near as much as a 2:30 Fran does.
A commitment to the method will get you there. The fun part is the trying!
CrossFit Cardiff WoD
5 Rounds, each for time:
200m Run
Rest 1 minutes
250/200m Row
Rest 4 minutes
Short, sharp and sweet tonight.
Literally nothing other than the workout, I’m trying to dig a large whole amongst a larger bush! And that is not an innuendo.
CrossFit Cardiff WoD
3 Rounds for time:
20 Toes to bar
20 Box jump overs (24/20”)
Specialty
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
20 Stadlers
What a pair of utter legends! If you didn't know them then you have drastically missed out! Two unbelievably selfless humans, 100% the centre of a party, absolutely perfect for each other! Dating apps do work!
We wish them continued happiness together. Ross and Katie.
CrossFit Cardiff Partner WoD
For time:
10 Rope climbs
20 Thrusters (50/35kg)
40 Calorie bike
60 Deadlifts (70/50kg)
80 Pull ups
200 Double unders
Split all reps equally, however desired.
Happy Friday legends! I hope you survived the hardcore 5 day week… I’m sure there will be another bunch of bank holidays sometime soon again.
Last day of the week to get after it. If easyJet ever pull their fingers out of their arses you might need this heavy day to ensure that your butt cheeks turn heads on the beach…
CrossFit Cardiff WoD
Deadlift
10 - 10 - 10 - 10 - 10
VILE!
Now REMEMBER, we have a different focus from 6 - 8pm. a cheeky bit of yoga and that. Come along to check it out.
Let’s not get into the habit of lying hey… this workout is not going to make you feel all warm and fluffy on the inside. It will be painful but at least over fairly quickly.
We are always cruel to be kind!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Hang power snatch (40/30kg)
Box jump over (24/20”)
Run 800m - 400m - 200m between rounds
Welcome to the middle of the week and the winners circle! The only issue with both is that in order to leave you will have to perform a very enjoyable, not at all painful, workout!
You are going to love it…
CrossFit Cardiff WoD
5 Rounds for time:
15/12 Calorie assault bike
10 Thrusters (60/40kg)
Rest 4 minutes between rounds
GOOD LUCK!
Just as an add on for Thursday, it is a members only event but, no need to book on… just rock up. If you have a yoga mat, please bring it.
Anyone beat Kari Pearce on Mary?? No one got 24 ROUNDS then!! 😳😳
Anyway, back to a brutal sprint of a WoD tomorrow!
CrossFit Cardiff WoD
4 rounds, each for time of:
500m row
Rest 3 mins between rounds
Specialty
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
20 Stadlers
Happy Monday you lot! Here’s to hoping that you have all had a very relaxing and sun kissed bank holiday weekend. All rested and ready for a decent level kicking at the hands of Mikey B.
Announcement
This Thursday from 6 - 8pm we will be hosting the wonderful YBL on the road. Your Best Life yoga with Alecs will be meeting and greeting, taking you through a session and hanging about for a chat afterwards…with some refreshments! A little something different and a way to support a cool cat and give you lot an awareness of how difficult it is to actually touch your toes! It is going to be cool! 😉
Classes are cancelled from 6pm onwards to facilitate, a cheeky rest day maybe.
CrossFit Cardiff WoD
‘Mary’
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand push ups
10 Pistol squats
15 Pull ups
You have the dude who is Jonny Davies of CrossFit 179 to thank for my inspiration behind tomorrow’s workout. It is possible but it F’ing hurts.
NO re-setting the bike monitor, none. Accumulate calories and do everything you can to hit that magic number. My advice to you would be to not do 45 calories in the first round, but… if you choose to make your bed that way then get ready to not sleep very well! 😳
CrossFit Cardiff Partner WoD (Thank you CrossFit 179)
Working for 2 minutes
Resting for 2 minutes:
35 Double unders
Max calorie bike
Repeat until 600/500 calories or 10 rounds are complete. These are you go, I go intervals.
Thank the Queen for your long arsed weekend. Your bosses definitely won’t.
Please remember we have adjusted timings, all are posted below once more along with being on team up ready for you to BOOK onto class. 😁
Thursday & Friday
09:00 - 10:00: Open gym
10:00 - 11:00: WoD
11:00 - 12:00: WoD
Enjoy the sunshine outside of those hours…
Tomorrow’s workout left me a mess for days…put your big girl pants on and hold on until you actually can’t do anymore wall balls. If your feet leave the ground and you are still able to hit the target… you have at least 5 more reps in you.
CrossFit Cardiff WoD
For time:
60 - 40 - 20
30 - 20 - 10
Wall balls (20/14lbs)
Pull ups
Specialty (in case you wanted to do it in open gym - do NOT pre-fatigue the pull up)
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
Pinch and punch…
To set the tone for the month, I have something that if performed correctly will hurt like stink. You know you’ve done it right if your little butt cheeks go numb…
CrossFit Cardiff WoD
Back rack walking lunge
16 - 16 - 16 - 16
Immediately following each set:
Row 20/16 calories for time
Squeeze everything you can out of those legs of yours.
What would be amazing is that if one of your closest friends would invite you over to their place, having cooked a MASSIVE beef brisket, slowly on a wood burner. If he was a true legend he would also invite your two dogs so that you can join his two dogs at one hell of a beach the following day. Finally, just imagine if that same man was to fill a yeti cooler with some of the tastiest beer on the planet…
Now then, although yesterday’s assault bike workout was savage, you might not be quite done with them this week yet… sorry, not sorry.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 GHD sit ups
10 Overhead squat (40/30kg)
Basically a good time for 20 minutes…
Specialty
Handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
20 Stadlers
