Workout of the day
It’s Friday and I KNOW that by this time (it’s currently the Sunday before) I will 100% have that Friday feeling!
And, what a cool workout to finish the week…
CrossFit Cardiff WoD
4 Attempts of:
Within a 1 minute window complete:
5 Bar muscle ups
1 Rep max clean and jerk
Rest 4 minutes between rounds
Just because Nicole will be setting the warm up for the 06:30 class, does not mean that it cannot be adjusted ready in time for the 08:00.
I am expecting that class to one rammed.
CrossFit Cardiff WoD
3 Rounds of:
15 - 12 - 9
Overhead squats (60/40kg)
Burpee over bar
Rest 2 minutes between rounds
Complete all 15 - 12 - 9 and then rest. Your score is your slowest round.
Specialty
2 - 2 - 2 - 2 - 2
Power clean
3 - 3 - 3
Front squat
All straight and heavy sets
Mid - week HUMP day, and what a day we have for you!
A differing style of workout, taken from CrossFit.com, where your gymnastic strength and skill will be trained. Don’t worry, we have a plan, just please remember… do NOT drop your buddies!
CrossFit Cardiff WoD
In teams of 3 complete as many rounds as possible within 15 minutes of:
5 L pull-ups
25 - ft handstand walk
These are you go, I go rounds
I am in Portsmouth, on a Naval Base teaching CrossFit to a group of Royal Navy PTIs (Physical Training Instructors). Meaning that if I don’t get to thrash you, at least I am thrashing someone!
They don’t know how lucky they are, and you lot definitely do!
CrossFit Cardiff WoD
3 Rounds for time of:
800m Run
150 Double unders
80 Wall balls (20/14lbs)
Specialty
Every 3 minutes for 15 minutes
1 - 3 strict ring muscle ups
Every minute, on the minute for 9 minutes:
25s False grip hang
25s Chest to ring hold
25s Bottom dip hold
Someone is happy with the absence
Welcome to a new week, one likely to be filled with piss easy warm ups and chilled classes, at least until Thursday (I’m away for the first half of the week). Meaning that upon my return I will have to make up for it. Like when you rock up to the meet the lads late and have to play catch up!
Don’t worry, it will be fun! 😉
Once, in the 8 months of Commando training, while away on an exercise the instructors got smashed drunk and all slept in missing our usual morning thrashing. All of us were stood to attention outside, in the pissing rain and freezing cold, dressed in shorts and t-shirts for ages before gaining the courage to go back inside to the warmth and revel in our very rare morning off. That will be what Monday to Wednesday feels like! Thursday not so much! 😁
CrossFit Cardiff WoD
30 Deadlifts (100/70kg)
40 Box jump overs (24/20 - step down)
50 Toes to bar
40 Box jump overs
30 Deadlifts (100/70kg)
Welcome to the end of the week and the start of another awesome weekend! You made it through to the other side and so enjoy. Unfortunately there are no long days of legit international rugby but… there is always another excuse to have a beer or 10!
Let’s hope it’s as sunny as!
Now do not let this ruin your weekend… 😳😳
CrossFit Cardiff WoD
5 Rounds for time of:
20/18 Calorie row
15 Box jump overs (24/20”)
10 Dumbbell thrusters (2x50/35lbs)
We are nearly there, and no, not to the weekend. The 3rd anniversary of when we were pummelled into a proper shit lockdown! Nut’s how it’s been three years already! Let’s hope nothing like that ever happens to us again hey! Long forgotten! 26th March 2020!
Today’s workout is an example of so brutal programming coming your way. It could be 21 - 15 - 9, but no…
CrossFit Cardiff WoD
For time:
30 - 20 - 10
Deadlift (100/70kg)
Strict handstand press ups
Specialty
5 Sets
2 Squat snatch
5 Sets
20s Overhead snatch hold
MID-WEEK and a savage thrashing for you, where, it pays to be a winner. If you run faster you get more rest. Tuck those thumbs in, wear tight shorts and no bullshit like… I could do this myself!! You won’t though will you?! 😄😁😆
Pick someone and race, Do it!
CrossFit Cardiff WoD
Every 3 minutes for 12 minutes:
400m Run
Rest 2 minutes
Every 1:30 minutes for 6 minutes:
200m Run
With a cheeky nod to CrossFit.com, the mothership, we have a brutal workout for you tomorrow. No part of my being is looking forward to doing this. You are not going to appreciate it.
No where to hide, not for 15 minutes… you and a pull up bar!
CrossFit Cardiff WoD
For 15 minutes climb the ladder of:
Minute 1: 1 Toes to bar and max burpees
Min 2: 2 Toes to bar and max burpees
Etc...
Specialty
5 Rounds
3 Strict ring muscle ups
Every minute on the minute, for 9 minutes
20s False grip hang
20s Chest to ring hold
20s Bottom dip hold
2 Rounds
20 Ring rows
10 Russian push-ups
I have two pieces of good news for you all:
1. The clocks will SPRING forwards this weekend, meaning that although you will get one hour less in bed… it will be mega bright in the mornings AND evenings. AAAAAND the summer time is a coming!
2. I have had a word with the coaching team and we are upping the anti on the programming. It is going to get harder! 😁🤪😳
What does harder mean… not necessarily more load or more volume but, more intensity, and more challenging combinations. Typically resulting in more “fun.”
So… get ready, you have been warned!
CrossFit Cardiff WoD
Squat Snatch EMOM:
0 - 4min: 3 Squat snatches
4 - 6min: rest
6 - 10min: 2 Squat snatches
10 - 12min: rest
12 - 20min: 1 Squat snatch
The goal…start light and straight, get heavier and climb, max out.
Finish the week with a cheeky bit of strength, getting your legs messed up enough for sitting on your arse for the entire Saturday, watching belt fed rugby!
Enjoy your weekend! ❤️
CrossFit Cardiff WoD
3 - 3 - 3 - 3
Front Squat
The only thing you’re getting today, is the workout… zero banter!
ENJOY!
CrossFit Cardiff WoD
4 Rounds each for time:
500m Row
Rest 3 minutes between rounds
Specialty
5 - 3 - 1
Touch and go power snatch
5 - 3 - 1
Touch and go squat snatch
Hump day. And what a day you are going to have. It’ll feel like you’ve been climbing a massive hump after this. No moaning now please Ricky my man, I don’t even want to see that hand move around to hold your own back! NOPE!
CrossFit Cardiff WoD
For 4 rounds:
Within 3 minutes, complete:
20/16 Calorie assault bike
30 Wall balls (20/14lbs)
Rest 3 minutes between rounds
You can’t beg for the week to be over already, it’s Tuesday. Wait until Wednesday at least! Then… fill your boots! You won’t be able to think of anything other than your quads by then anyway… Groundhog week!
CrossFit Cardiff WoD
3 Rounds for time:
20 Toe to bar
10 Deadlift (120/90kg)
200m run
Specialty
20 Minutes of ring muscle up practice
9 minute EMOM:
7 Ring dips
14 Elevated ring rows
20 Second ring support L-sit
Welcome to a new week! Here’s to hoping that your DOMs from a high level kicking have dissipated enough for you to no longer feel the warmth of a single tear rolling down your cheek each time you walk down the stairs! And here’s to a cheeky workout, stolen from CrossFit 179 in an attempt to get those DOMs right back…
Good luck and Happy Monday!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
8 Handstand push ups
16 Kettlebell swings (24/16kg)
32 Air squats
It’s Friday and tomorrow I am travelling over an hour away to be voluntarily bitten by a shit scary dog… and you lot will still be in more pain than me! UNLUCKY!!! 😂😉
Happy Friday anyway!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees
Who can go unbroken?
Right then, only two more utter thrashings before you are released into a weekend of utter thrashings! Now that the open is over, Mikey B has 3 weeks of pent up anger to dispatch in your general direction.
My prediction is an assault bike and a lot a pain!
You have been warned!
CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 12 - 12 - 12
Strict press
5 - 5 - 5 - 5 - 5
Supersets and straight heavy
Specialty
5 - 3 - 1
Touch and go power snatch
5 - 3 - 1
Touch and go squat snatch
Midweek and I did warn you about yesterday! Unfortunately though, your lives aren’t going to get any better until this week is over!
Use today’s workout to start your prep for 2024. Actually make yourself attempt double users during a workout, under fatigue. DO IT, you won’t regret it.
PEACE & LOVE!
CrossFit Cardiff WoD
For time:
20 - 40 - 60 - 80 - 100
10 - 20 - 30 - 40 - 50
10 - 8 - 6 - 4 - 2
Double unders
GHD sit ups
Power cleans
Barbell loads (60/40 - 70/50 - 80/60 90/65 - 10070kg)
Now that we are out of the open I know longer have to be worried about creating a shit load of DOMs ready for Saturday and… you can go back to loading your own bars! 😉
Yesterday I had some time to give you some banter. Today I do not. Despite the fact that I am writing this about 3 minutes after I wrote Mondays… I am simply predicting that I will have bugger all time.
I do think though, that today’s workout will cause many of your bottom lips to quiver and the rest of you to shit your pants! 😁
CrossFit Cardiff WoD
For 5 rounds.
Within 2 minutes, complete:
Run 400m
Max assault bike calories
Rest 6 minutes between rounds
Specialty
20 Minutes of ring muscle up practice
9 Minute EMOM:
6 Ring dips
12 Elevated ring rows
15 Second ring support L-sit
With Rolo busy snowploughing herself down every blue slope Bulgaria (i think) has to offer, Joe and I are in place to smash the living daylights out of you. And with the road to the games likely over for this year, apart from those who will be redoing the workout tomorrow morning in order to get 1 more rep before it is then in fact… over 😉… the road to 2024 begins!
What with it being a week into March already, that open season is coming around faster than you can say… “fuck my life, I need to start planning the Christmas Party!”
Anyway, make sure you LISTEN to the brief of this one!
CrossFit Cardiff WoD
A: Within 4 minutes complete:
2 Rounds of:
10 Overhead squats (40/30kg)
10 Pull ups
Rest the remaining time.
Within 4 minutes (4 - 8) complete:
2 Rounds of:
12 Overhead squats
12 Pull ups
Rest the remaining time
Within 4 minutes (8 - 12) complete:
2 Rounds of:
14 Overhead squats
14 Pull ups
Rest the remaining time
B: Complete as many rounds and reps as possible within 8 minutes (12 - 20) of:
16 Overhead squats
16 Pull ups
If athletes fail to complete the allocated work then they shall rest until 12 minutes before continuing with the 8 minute AMRAP.
