Workout of the day
Happy Friday biatches! I hope you enjoyed a week of complete thrashings at the hands of the angry Irish! Following a Saturday birthday throwdown and the Welsh returning a decent thrashing for the Irish rugby team, I will be getting my hands on your fitness next week… you have been warned!
2023 CrossFit Open Info coming out over the weekend. GET SIGNED UP
Until then… no rhabdo please!
CrossFit Cardiff WoD
5 rounds for time:
400m Run
20 Pull ups
For those of you who are fasting, you are likely pretty hungry right about now! No stress though, as you will be eating in just a few hours. Happy days!
Massive chuck up (well done) for even attempting it, despite if you have actually made it and with your wife’s and husbands unscathed. I’m very impressed.
Onwards and upwards, next time 5 days!
CrossFit Cardiff WoD
Front squat
5 - 5 - 5 - 5 - 5
Heavy straight sets
Specialty
2 Sets of:
3 Barbell jumps
3 Sets of each:
1 Hip squat clean and jerk
1 Hang clean and jerk
1 Clean and jerk
Pinch, punch… can you F’ing believe that it is the first of the month already. BONKERS! I will be throwing shots back in your faces at the Xmas party before you know it.
Keep your eyes peeled for the details for the CrossFit Cardiff 12th birthday ass kicking this coming weekend. 12 years is so much worse than saying it’s the 1st of Feb. Nut’s how fast thats gone too!
Some history for you, the picture below was taken on our opening day when I realised that I had forgotten to buy a fucking sign! 🤦🏻♂️ We actually didn’t have one for the first 3 years! 😂😂
Remember team… it’s not cherry season!
CrossFit Cardiff WoD
10 rounds each for time of:
500m Row
Rest 1 minute
I have just signed up for my god knows how manyth (is that a word?) CrossFit Games Open… I think 13th. Bonkers! Now it’s your turn, sign up (there is a link below) and join the CrossFit Cardiff team roster!
If you have zero read what the open is then have a watch of this, it is old but very cool…
More info regarding our intramural teams will be coming soon.
Register HERE
We have another chance tomorrow to have a feel for the style of the workouts, maybe not the best way to get you to sign up! 😂😂
CrossFit Cardiff WoD
’20.2’
Complete as many rounds and reps as possible within 20 minutes of:
4 Dumbbell thrusters (2 x 50/35lbs)
6 Toes to bar
24 Double unders
Specialty
Ring muscle up progressions
B: 3 sets of:
15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
5 - 10 Strict ring pull-ups
Welcome to a new week you lovely lot, I hope you have all had epic weekends.
We are starting the week with a workout from a recent CrossFit event. I have had a word with the coaches responsible for programming Wodapalooza and discovered that ‘Dirty Isabelle’ was specifically designed for James Bennett as they were sick of listening to his barbell drop on the floor after every single completed.
The potential additional work was to encourage him to stop being a massive melt and hang on to the load. 😉
CrossFit Cardiff WoD
‘Dirty Isabelle’
30 Bar facing burpees
30 Snatch (60/40kg)*
Every time you break = 3 Bar facing burpees
It clearly became so emotional that James had to get a rower out, sit on it and request a hug!
Here it is… Happy Friday!
That’s it i’m sorry. My dinner is ready and I am taking full advantage of the fact that I am actually eating today! So.. see ya!
CrossFit Cardiff WoD
Overhead squats
8 - 6 - 4 - 2
Increase weight as reps decrease
Nearly there, the end of the week is in sight!
Only two more ginormous thrashings to complete!
Here is one, enjoy!
CrossFit Cardiff WoD
For 5 Rounds. Within 3mins:
15/12 Calorie assault bike
40 Double unders
Max toes to bar
Rest 2mins between rounds
Specialty
2 Sets of:
3 Barbell jumps
3 Sets of each:
1 Hip squat clean and jerk
1 Hang clean and jerk
1 Clean and jerk
Mid-week and you should all be feeling pretty rough by now! Not as rough however, as those of you who have committed to a fast are going to be feeling this time next week! 😉
I promise it will be worth it. Kick starting you into bad assery!
Ps. It took an absurd amount of time to write assery, without my laptop autocorrecting!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
8 Bar Muscle Ups
4 Squat cleans (100/70kg)
By the way, I think this workout might sting a little! 😳
Well then, now none of you can walk or stand up straight, you are ready for what you will likely be feeling like for each week of the open.
Info about said body crushing event will be coming out soon. As well as my massively enjoyable process of getting the gym registered as competing affiliate (the sarcasm is real but only because it is potentially more complicated than buying a house) and completing the 2023 judges course! Happy days!
The open is always a shit ton of fun though… it really is!
Anyway, back to the week!
CrossFit Cardiff WoD
For time:
200m run
20 Shoulder to overhead (40/30kg)
400m run
15 Shoulder to overhead (50/35kg)
800m run
10 Shoulder to overhead (60/40kg)
Specialty
A: Ring muscle up progressions
B: 3 Sets of:
15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
5 - 10 Strict ring pull ups
With the 2023 open around the corner, why not practice the style of workout used by programming them into our week.
Don’t worry though, we aren’t revising last min.com, the workouts that you perform every week at CrossFit Cardiff are programmed in a very similar way… one piece (typically), smash you in the face with high levels of intensity… vile, vomiting inducing workouts. You are welcome!
CrossFit Cardiff WoD
“17.1”
For time:
10 Dumbbell snatch (22.5/15kg)
15 Burpee box jump overs (24/20”)
20 Dumbbell snatch
15 Burpee box jump overs (24/20”)
30 Dumbbell snatch
15 Burpee box jump overs (24/20”)
40 Dumbbell snatch
15 Burpee box jump overs (24/20”)
50 Dumbbell snatch
15 Burpee box jump overs (24/20”)
You see what I mean. Pictured below is me prior to judging this workout in Paris at the live announcement, hearing the workout for the first time from the horses mouth and remembering that I had programmed basically the same thing the day before! 😬
Please remember that the box is closed over the weekend for another very cool CrossFit L1 seminar. Check out the members what’s app group for some details of a bit of fitness bonding which, will undoubtably culminate in espresso martini’s!
CrossFit Cardiff Partner WoD
6 Rounds for time of:
5 Deadlifts (140/100)
50 Double unders
500m Row
These are you go, I go rounds.
The weekend and February are coming, meaning that we are well on the way to the sun and BBQs!!
But before that!
CrossFit Cardiff WoD
‘Ledesma’
Complete as many rounds and reps as possible within 20 minutes of:
5 Parallette handstand push ups
10 Toe to rings
15 Medicine ball cleans (20/14lbs)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
Specialty
3 Sets of:
3 Box jumps for max height
3 Sets of:
9 Clean and jerks
Rest 1 minute
6 Clean and jerks
Rest 1 minute
3 Clean and jerks
Rest 3 minutes
We have one serious mid week thrashing for you. What will make the run hard: your lungs or legs?
CrossFit Cardiff WoD
For 5 rounds, within 5 minutes:
20/18 Calorie assault bike
200m Run
Just the WoD… and specialty…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back Squat
These are vile, heavy and straight sets. 4 working sets with a heavy arsed barbell throughout.
Specialty
A: Ring muscle up progressions
B: 15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
Right then, if you haven’t started anything yet, do it tomorrow!!! Remember, tomorrow never comes and those pricks down at the George NEVER give away free beer! 😉
DO IT!
CrossFit Cardiff WoD
3 Rounds for time of:
9 Chest to bar pull ups
12 Power snatch (40/30kg)
15 GHD sit ups
Friday 13th! Walk around on egg shells and wrap yourselves up in bubble wrap, wear your lucky pants and do NOT walk under ladders… avoid black cats like the plague! Wait… are they lucky or unlucky??
It doesn’t matter you mugs… it’s ALL bollocks! 😉
Having the assault bike twice in one week is the least of your superstitious worries!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 8 minutes of:
40/30 Calorie assault bike
8 Squat snatch (80/60kg)
Split all calories and reps as required
Enjoy the weekend dudes!
Here’s to hoping that you are well on your way to instigating a nutritional change. Something small, create a habit!
CrossFit Cardiff WoD
‘Emily’
10 Rounds for time of:
30 Double unders
15 Pull ups
30 Air squats
100m Sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Specialty
A: 5 sets of 3 box jumps for max height
B: For max load
5 Clean and jerks*
3 Clean and jerks*
1 Clean and jerk
1 Clean and jerk
Rest 2 minutes between sets
*these must be unbroken sets
All of you get ready to order domino’s to the box for 7:15pm, munch away and throw things at me when I tell you that you are a prick for eating it! 😉
Remember, nutrition is as sensitive a subject as politics, religion and the COVID vaccine!
See you at 7. Bring your notepads like good little children now hey! 😉
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12 - 12
These sets should be accumulating in load. Small increments across all 5 sets.
Yep, chucked in a cheeky 2022 yesterday, the first of many!
Tomorrow’s workout was inspired by that Irish assassin who you know and love so well, just with a little extra spice added!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Thruster
2 Power cleans
2 Thrusters
3 Power cleans
3 Thrusters
4 Power cleans
4 Thrusters etc…
Barbell weight: 60/40kg
Specialty
A: Ring muscle up progressions
B: 3 sets of:
3 RMU negatives
40s ring support
DO NOT forget that there is a nutritional chat at 7pm this coming Wednesday, replacing the regular class. It will genuinely be like rocket fuel to your training.
Also prepare yourselves for a low level of banter this week, sorry.
But you can occupy yourselves with a load of best wishes delivered to Ryan for his birthday today (the guy is seriously kicking the arse out of it mind so don’t go too silly)… get him back on that assault bike! He will try to tell you that he has already done them, on Saturday, don’t believe him… he just wanted to do an additional set. Weird.
CrossFit Cardiff WoD
Every minute, on the minute, for 5 rounds:
1. 20/18 Calorie row
2. 20/18 Calorie assault bike
3. Rest 1 minute
ENJOY!!!
