Workout of the day
Okay, now they are really hungry!
Have an awesome weekend… this is likely going to hurt way more than yesterday. Just a different kind of hurt!
CrossFit Cardiff WoD
For time:
12 - 9 - 6 - 3
Wall walks
30 - 30 - 30 - 30
Alternating dumbbell snatch (50/35lb)
15 - 15 - 15 - 15
Toes to bar
I have two very tired, VERY hungry doggo’s to feed and let sleep. And so I will be short…
this is going to hurt your legs! 😁
CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Back squats
Specialty
10 - 8 - 6 - 4 - 2
Touch and go clean and jerks
Rest 2 minutes
Split stance strict press
5 - 5 - 5 - 5 - 5
A mid-week, high level thrashing coming your way. Now then, I know the loading is programmed to be heavy, but it should also not take you all day. Scale if needed to be able to keep the barbell moving at a decent pace...
CrossFit Cardiff WoD
In teams of 3:
Triple heavy Isabelle
For time:
90 Snatches (80/60kg)
Perform these as you go, I go reps
So then, who got new and CRAZY fast Fran PBs?? And, if you didn’t do NOT stress, you don’t PB everything every day.
I am writing this prior but will be very surprised if I PB considering the pain I am currently feeling in my quads as a result of Friday’s thrusters. When it actually hurts to sit down and do nothing you know you’re in trouble!
And… your quads are getting zero rest bite here! Sorry not sorry! Anyway, here’s a picture of Watson smiling to cheer you up!
CrossFit Cardiff WoD
For time:
3 Rounds for time:
30 Calorie row
30 Box jumps*
30 GHD sit ups
*Round 1 box height: 30”
Round 2 box height: 24”
Round 3 box height: 20”
Specialty
15 - 12 - 9
Strict handstand press ups
Strict pull ups
3 Sets
8 Dumbbell bench press
15 Banded tricep extensions
5 - 10 Headstand tucks
22 years ago an act which took no time at all, changed the lives of thousands. Since that day our countries military have been fighting, not necessarily for something that they believe in but because that’s their job.
The understanding was that an act of terror, killing thousands had been brought into the western world, an ally and therefore we would support.
Unfortunately and as a direct result, many more lives were lost, some friends.
We will never forget and take a minute of reflection to those who are on this day, in harms way. May they always return home to their families safely.
Moving on, it’s time!
CrossFit Cardiff WoD
Fran
21 - 15 - 9
Thrusters (95/65lb)
Pull ups
Welcome to the weekend and more than likely some form of complete and utter thrashing by the hand of Mikey B and an assault bike! Good luck!
Before you do that though, this might just pinch a little bit… just a little.
CrossFit Cardiff WoD
10 rounds for maximum reps of:
30s Burpees
30s Rest
30s Dumbbell thrusters (2 x 50/35kg)
30s Rest
Just the workout, nothing special! The weekend is fast approaching and you can’t really polish a turd!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Overhead squats (60/40kg)
15 Pull ups
20 GHD sit ups
Specialty
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Clean and Jerk
2 - 2 - 2 - 2 - 2
Zombie squats
A cheeky little mid-week blast where the weather is absolutely mental! At least it is where I am! Let’s hope Cardiff is basking too!
I wish your posterior chain all the luck in the world!
CrossFit Cardiff WoD
Within 20 minutes, complete:
21 - 15 - 9
Calorie row
Deadlift (160/105kg)
In the remaining time, set a 3 rep max deadlift
What a week, I told you we’d have an Indian summer! It’s what I have been holding out for, love it! ]
Now then, pay close attention for the aggro Irish assassin when she tells you to please be so kind and come down the rope now, please!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
90 Double unders
60 Air squats
3 Rope climbs
Specialty
50 Handstand push ups
Each time you break complete 1 minute C2 bike
3 Sets
8 Dumbbell bench press
15 Banded tricep extensions
5 - 10 Headstand tucks
4 minutes and 37 seconds, with a change of an ASSAULT BIKE half way through a round AND breaking a set of 9 thrusters up into two sets!
I do fucking love you Tom, I really do but… what the hell were you doing?
Anyway, back to the obvious…
CrossFit Cardiff WoD
Gwen
15 - 12 - 9
Clean and jerks
These are touch and go reps, for maximum load (same load to be used throughout)
No re-grip, no pause, no dumping (expect for the last rep).
Rest as needed between sets.
I know this is said every year, and at almost every part of the year but… FML it’s SEPTEMBER. We are officially in the ‘embers!’
However, I am backing on a long, warm and fulfilling Indian summer! We can only but dream!
CrossFit Cardiff WoD
For 5 rounds, each for time, starting every 5 minutes:
21 GHD sit ups
15/12 Assault bike
9 Thrusters (40/30kg)
Come on in and get your snatch on, because before you know it, it will be so cold it will take you 45 minutes to warm your joints up enough to come anywhere near the lift and it’ll be time to go home!
Who doesn’t love the worlds coolest lift!
CrossFit Cardiff WoD
Snatch
For max load:
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
If possible, add load each set.
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Well here we go, assault bike pay back time! It is your very favourite coaches special day!
Penblwydd Hapus Nicolę, you Irish potato cake loving legend! Everyone thinks you are an absolute gem, myself included! Proven by the sheer amount of abuse I give you (I am getting better) on a daily basis, you love it really and much more than the alternative.
Have an epic day buddy, go and do something really cool, paid for by someone else!
Love ya.
Davs.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
60 Double unders
30 Toes to bar
15/12 Calorie row
I mean if a 26 minute AMRAP isn’t going to sort you out then this certainly will!
And don’t worry, we are long past cherry season, no need to bother! 😉
CrossFit Cardiff WoD
For time:
800m - 600m - 400m - 200m
20 - 30 - 40 - 50
Run
Wall balls (20/14lbs)
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
Every minute for 5 minutes:
1 - 3 Pull overs
3 Sets
3 Ball ups
30s GHD hollow hold
I hope you are all nursing some serious hang overs. What better way than to get into the box and flush them out with a cheeky hero workout… none! Well maybe a “Bifta!” (not cannabis)
CrossFit Cardiff WoD
‘Jennifer’
Complete as many rounds and reps as possible in 26 minutes of:
10 Pull ups
15 Kettlebell swings (24/16kg)
20 Box jumps (24/20”)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Here we go, the weekend. And, not just a weekend but a bank holiday weekend. Go nuts and enjoy the crap out of a longer break before the ‘embers start.
Who else has seen Xmas decorations on the supermarket shelves already! Bonkers.
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 8 minutes of:
Row 15/12 Calories
5 Push jerk (80/60kg)
Rest 6 minutes
Complete as many rounds and reps possible within 4 minutes of:
Row 12/10 Calories
6 Burpee box jump overs (24/20”)
So when you see the workout set for tomorrow just remember, the weekend is very, very close! Not that that will matter as you will likely come on in with a smile first thing on Saturday for a top level kicking!
Anyway, Friday will be easy! Ish! 😬😁
CrossFit Cardiff WoD
For time:
Run 1000m
50 Toes to bar
25 Bar muscle ups
50 Toes to bar
Run 1000m
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Now if yesterday wasn’t bad enough I have something to tell you. We have a surprise and it’s hidden in the style of fitness.
Not as nasty as usual, where you get absolutely no warning. Today I am giving you warning. No, not because I have gone soft, but not one of you would believe that I am actually going to make you do just a 5 min bike test.
Now then, if any of you saw the state of my last Wednesday evening, you will not be looking forward to your surprise. Remember, the benefits are delayed.
You will be just fine, once you are fine again…
CrossFit Cardiff WoD
A: Complete as many reps as possible within 5 minutes of:
Assault bike calories
Rest 5mins
B: Surprise!
Okay so I am sorry about this, kind of, but this is going to hurt like hell. Just so you are aware. It will be zero fun at the time but you will be able to hold your head high once over, safe in the knowledge that you survived something lots and lots of people wouldn’t!
Good luck and “I” promise I won’t program it for another 6 months at least. Eyebrows.
CrossFit Cardiff Partner WoD
Complete as many rounds and reps possible within 20 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
40/30kg
These are you go, I go rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Towel pull ups
3 Ball ups
30s GHD hollow hold
A week today is the last (I think) Bank holiday of the year, and the first for what seems to be a long while. Anyway, the timings for classes are below and have been updated on Team up.
Bank Holiday Monday hours
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00
Let’s hope that you have all been able to bring your hands up high enough to wash your hair after that savage cardio class. Onwards and upwards to next week, it is going to be emotional.
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Perform 30 double unders prior to each set.
Increase load throughout.
