Workout of the day
Happy Friday you legends, you have made it again, through another 5 days of utter savagery! Well you have 3 days (some) of you, to recover from it fully!
Enjoy your bank holiday weekend! But before you do, make sure you LISTEN intently to the brief of tomorrow’s workout. Because…
CrossFit Cardiff WoD
Every 4 minutes for 9 rounds:
1. 3 minutes max calorie row
2. 3 minutes max calorie assault bike
3. 600m run
Told you you should’ve said no to that workout yesterday, just no! But you didn’t listen to me did you. And now your body wants to end itself!
It’s all good! Back for more! And what a workout, this honestly scares the shit out of me!
CrossFit Cardiff WoD
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95lb)
6 Press ups
9 Air squats
Rest for 1 minute and repeat for a total of 5 cycles. This will be a cumulative score.
Specialty
5 sets of:
Squat snatch, overhead squat
5 Sets of:
20s overhead snatch hold
*all sets building in weight
Mid week and almost over the hump!
Please remember that this coming Monday is a bank holiday, the hours have been updated on team up to reflect such and are posted below. Get your sweet arses booked in please!
All other hours over the weekend remain the same.
Monday May 1st Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00
CrossFit Cardiff WoD
50/40 Calorie echo bike
Rest 5 minutes
50 pull ups
25/20 Calorie echo bike
Your immediate response to this workout should be… no!
A rare opportunity to perform a part A and B, the only issue for you guys is that they are the same movement. Sorry!
Get those butt cheeks fired up… i’d say ready for the summer but I am convinced that it is in fact not coming this year!
CrossFit Cardiff WoD
A: Within 10 minutes complete a heavy single front squat
B: 10 - 10 - 10
Front squat at 70% of part A.
Gymnastics
Strict ring muscle up
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups
3 Sets
18 banded strict pull ups
12 Russian press ups
25s Hanging L-sit
Did everyone’s phones go mental at 3pm yesterday? Anyone else a little nervous about the British government being able to control our phones, everyones phones, remotely. BONKERS!
Is it big brother, for real?!
It doesn’t matter anyway, if they start turning on your microphone as well as your speaker, all they will hear is you all dropping barbells. Unlucky!
Tomorrow’s workout is a repeat from 2020, a workout performed during lockdown, in the back garden and one that left a huge mark. As you can see from the picture. 😳
CrossFit Cardiff WoD
12 - 9 - 6
Deadlift
Hang power snatch
Overhead squat
(60/40kg)
Athletes perform 12 reps of each movement, 9 of each and then 6 of each.
Happy Friday you legends! I hope you have all had a good week, the pain from Angie has eventually subsided and your drinking arm is ready and awaiting some serious usage over the up and coming weekend!
But… before that… we shall pay some respect for the result a very sad accident.
CrossFit Cardiff WoD
“Sadie Jane”
Complete as many rounds and reps as possible within 23 minutes of:
16 Shuttle runs (25ft = 1 rep)
9 Bar facing burpees
3 Power cleans (185/125lbs)
I will be away from the 8am class tomorrow, at a good friend of mines gym in Amsterdam for a day’s training and development with some very cool cats from Europe.
I have been tasked to SMASH them (not quite the language used but whatever) with a workout. They are getting a gnarly hero WoD (I’m doing it too don’t worry) that may feature at a gym near you very soon!
You will know about it when it does… trust me.
CrossFit Cardiff WoD
Back Rack Walking Lunges
10 - 10 - 10 - 10 - 10
Heavy straight sets
Specialty
5 sets of:
1 Push jerk, 1 split jerk
5 - 5 - 5
Push press
A mid week thrashing is awaiting you, you lovely lot! It might be similar to last Wednesday but I seriously hope not! As, that was the most amount of carnage I think that has ever been witnessed at CrossFit Cardiff. Within the first round there was vomit everywhere.
I’ve told at least 23 people about it already!
NO MORE PLEASE!
It is obviously Nicoles our fault, for programming such a shitter of a workout! Complaints to nicole@crossfitnoonegivesafuck.com please!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of
5 Snatch (70/50kg)
20 Toes to bar
Hopefully you guys are all still able to wash your hair, brush your teeth, reach the jar on the top shelf that you didn’t know you needed before you did Angie, and and NOT about to admit yourself to UHW with DOMs on DOMs!
Just in case you were feeling good, this will help…
CrossFit Cardiff Partner WoD
For Time:
1 Mile run
5 Rounds of:
25/20 Calories assault bike
20 Dumbbell thruster (2 x 50/35lbs)
1 Mile run
Athletes will run together and split all other reps as required
Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups
3 Sets
18 Banded strict pull ups
12 Russian press ups
25s Hanging L-sit
Do NOT talk too loudly about how cool it is to have a big orange ball in the sky, or post too many enjoyable afternoons or evenings, sat by an expanse of calm water waffling about how happy you are about sipping cocktails in the sun wearing shorts… you will scare it away!
Just quietly and smugly enjoy!
Now then, tomorrow’s workout is an old school classic! One of the very first. BE CAREFUL, you cannot enjoy a sunny evening cocktail when you are in hospital with rhabdo… you’ll have to use a shitty straw!
Although I might here you say… “I’ve got this…” none of you will be beating this fucking savage…
And it’s not because he anchored his feet in the sit up. It’s because he is a SAVAGE!!!
CrossFit Cardiff WoD
“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
Happy Friday you lovely lot! You have survived yet another week of us attempting to end your worlds, a very well done!
The weekend is near, I said near, not now! There is just one more thing to do…
CrossFit Cardiff WoD
21 Pull ups
21 Deadlifts (100/70kg)
15 Chest to bar pull ups
15 Deadlifts (120/90kg)
9 Bar muscle ups
9 Deadlifts (140/110kg)
ENJOY!
We are getting closer to a weekend of… pain! The return of Mikey B! He’s had a couple of weeks off on honeymoon, is well rested and looking forward to delivering a top level thrashing this Saturday!
You lot are going to love it!
But, before you get too excited about that…
CrossFit Cardiff WoD
3 Rounds of:
7 Front squats
13 Back squats
This is a superset, kind of!
Specialty
5 sets of:
1 Push jerk, 1 split jerk
5 - 5 - 5
Push press
All you have to remember is that it all just gets you fitter, more capable, more attractive to whoever, allows you to park easily within the lines, no matter the pressure! Leaves no doubt that you will catch every bus that you ever need to, allows you to jump higher, smile wider and love deeper… and all it costs you is just a little bit lot of pain!
CrossFit Cardiff WoD
With a 32 minute running clock, every 8 minutes complete:
15/12 Calorie assault bike sprint
10m Sandbag lunge
6 Sandbag over shoulder
10m Sandbag lunge
15/12 Calorie assault bike sprint
Well this is going to get you moaning for the rest of the week, potentially eternity. It’s all good though, it’s only DOMs…
CrossFit Cardiff WoD
“Ship”
9 Rounds for time of:
7 Squat cleans (80/60kg)
8 Burpee box jumps (36/30”)
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups
3 Sets
15 Banded strict pull ups
10 Russian press ups
20s Hanging L-sit
Although yet again, the weather numpty was absolutely full of shit, we did get some sun and despite coming close to hypothermia, motorbikes were ridden!
Back to the typical Welsh spring time tomorrow with a cheeky storm, mint!
Enjoy your lay ins and lazy bank holiday Mondays!
CrossFit Cardiff Partner WoD
5 Rounds for time
1000m row
40 Handstand press up
To finish the week I have something special for you. There is no surprise fitness, I promise, just an opportunity to go absolutely bonkers and sprint your little socks off.
Do it and enjoy it! You might also want to give yourself a little breathing before the Saturday morning class.
Remember the weekend hours. They are below:
Good Friday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
Saturday: Normal hours
Sunday: Normal hours
Easter Monday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
20 Burpees box jump overs (20”/18” ish)
15/12 Calorie assault bike
10 Burpees box jump overs (20”/18” ish)
(Ish will be explained)
A kind of DT style workout for you, but just with a thruster instead of a shoulder to overhead, because EVERYONE just loves a thruster! Don’t you?!
The goal is to achieve unbroken thrusters on all rounds, without a 5 minute rest before you pick the barbell up. 😉
CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
12 Deadlift
9 Hang power clean
6 Thrusters
Barbell 60/40kg
You are going to think that I am playing an April fools joke on you when you read this workout too… NOPE!
U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Air squats
8 Ring muscle ups
Another huge congrats to go to Caravan Cath for leading her first Cardio class. A huge success and a seriously effective method for confirming that yes, you are hung over!
Long may it continue. The class, NOT the hang over!
Please remember team, it is bank holiday weekend coming up. Please don’t get too excited about eating your bodyweight in Easter eggs though, Tesco’s have been selling them since Boxing Day and so have sold out! 😉
The class timings will be as follows:
Good Friday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
Saturday: Normal hours
Sunday: Normal hours
Easter Monday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
1 Squat snatch
Rest 3 minutes between rounds
And you thought that I would give you an April fools joke, a really shitty looking workout and pull it at the last minute for the “real” one… sorry!
Massive love to the legend that is smashing himself all weekend up in CrossFit Aberdeen through the age group qualifiers. Any of you lucky enough to have met Palf will know exactly what I mean by legend!
Tomorrow’s workout bites a little bit, well they all do this week… you have been warned.
CrossFit Cardiff WoD
5 Rounds, for max calories:
1 Minute calorie row
Within 1 minute, 5 clean and jerks (70/50kg)
Max calorie assault bike
Rest 3 minutes between rounds
This is a continuous 2 minutes of work, if it takes you 15s from finishing the minute row to pick up the barbell then you have lost that time. Which, might actually be a bonus.
Record a total of each machines calories to the whiteboard.
