Workout of the day
Welcome to the end of the week and a serious Friday feeling! Get yourself rested and be ready to come down to the box to kick the arse out of 1000 box step ups tomorrow night! Clear Sunday and recover!
If you can’t make it, happy weekend team!
CrossFit Cardiff WoD
“Curiosity shop”
50 Kettlebell deadlifts (2 x 32/24kg)
150ft Handstand walk
50 box jump overs (24/20”)
75 Toes to bar
50 Box jump overs (24/20”)
150ft Handstand walk
50 Kettlebell deadlifts (2 x 32/24kg)
Well I told you so… Janet will be screaming at this, and for two reasons:
1. It’s Thursday!
2. She just loves a burpee over the rower!
CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odd: 18/16 Calorie row
Even: 15 Burpees over the rower
Specialty
For 5 rounds, every 2:30 mins
2 Squat snatch, 2 second pause at the knee
For 3 rounds, every minute
1 Squat snatch
3 Sets
6 Push press
6 Wide grip strict pull ups
Mid-week and a very cheeky little kicking for you. All of you will love it… ish!
You’ll definitely love it more than the rest of the week! 😬😬
CrossFit Cardiff WoD
Within 10 minutes:
Establish a 1 rep max power clean and push jerk
Rest 5 minutes
For time:
Heavy Grace
30 Clean and jerks
Loading 80% of today’s 1RM
Happy Tuesday! It’s around about now that Janet is starting to complain about how sore she is, how long the week has been and as per… letting everyone from the 8am class know just how much she is looking forward to the weekend! And… I am right there with her! 😉
Tomorrow, load up and LIFT heavily, throughout. NO INCREASING LOAD AS THE FIRST SET WASN’T ENOUGH
“An honest set of 5 is realistically a set of 4.”
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5
HEAVY & straight sets
Specialty
For 5 rounds, every 2 minutes:
2 Negative pause handstand push ups
4 Sets
8 Pike push ups
10 Roll backs
3 Sets
8 Deficit press ups
15 Tricep extensions
Welcome to a new week. Please remember that the gym is closed to host a CrossFit L1 this coming weekend, however… post seminar at 6pm, we are opening to perform the hero workout Chad.
Chad is an extremely challenging workout, it hurts a lot. It is supposed to. Consider what you do in prep throughout the day on Saturday and consider what you are planning to do afterwards and for Sunday. You will need to recover… and wash your knee sleeves!
Back to Monday…
CrossFit Cardiff WoD
For 5 Rounds, within 2:30:
10 Shuttle runs (25ft out and back = 1)
8 DB devil press (2x50/35lb)
Max pull ups
Rest 2:30 minutes between rounds
Happy Friday! The class is back to normal again tomorrow, come in and smash yourself before you head out to get as smashed yourselves. Just don’t be too bummed that there is no World Cup rugby to watch while you do so!
PTP programming has designed tomorrow’s utter shitfest, and so you have them to blame! Goooooood luck!
CrossFit Cardiff WoD
60 Hang squat cleans
Barbell 70/50kg
Every break = 3 strict RMU
No banter sorry, just the obvious…
CrossFit Cardiff WoD
5 Rounds, each for time:
Within 2 minutes
7 Burpee box jump overs
14/12 Calorie assault bike
Rest 4 minutes between rounds
Specialty
Every 2:30 for 5 rounds:
2 Squat snatch, 2 second pause at the knee
Every minute for 3 rounds”
1 Squat snatch
3 Sets
6 Push press
6 Wide grip strict pull - ups
Mid week and on the rundown for the weekend! Not long now before you will be partying hard, getting smashed and trying to do some fitness between!
Roll on the weekend!
CrossFit Cardiff WoD
Deadlifts:
10 - 10 - 10 - 10 - 10
Heavy AF and straight sets
Hello hello. I hope you legends had an awesome time at the throwdown, dressed up all scary and that!
Not only did you have fun but you raised a shit ton of cash for the lad Enrique, I know he will be insanely grateful with it all and for sure will put a massive smile on his face.
Studs you all are, as always!
CrossFit Cardiff Partner WoD
10 rounds for time:
10 Handstand press ups
15 Toes to bar
60 Double unders
These are you go, I go rounds
Specialty
Every 2 minutes for 5 rounds
3 Negative handstand press ups (deficit if possible)
5 Sets
8 Box pike push-ups
15 Seated dumbbell strict press
3 Sets
15 Tricep extension
10 Plyo push up
Following the CrossFit L1 seminar, held at the gym on November 11th, at 18:00 we will be leading the memorial workout “Chad 1000X”. Below is why…
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
CHAD 1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution through the support to the The Step Up Foundation and other veteran health initiatives.
This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X
Chad Wilkinson
For time:
1000 Step ups (20”)
Wear a 20/15kg rucksack.
Sara has been a close friend of mine for many years, I know this workout is hard but click below and take the time to listen to this podcast, it isn’t easy but will provide motivation…
Back to Monday and I hope you all had a kick arse Halloween throwdown weekend…
CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
Run 400m
15 Overhead squats (45/30kg)
We’ve made it, the end of the week and just in time for a Saturday of fun. Not only will you guys be throwing down to the hilt at the throwdown but it is also the rugby world cup final AND… Cath is breaking her alcohol free October. Three very cool things until the hang over kicks in on Sunday morning.
Our thoughts and prays are with her liver!
By the way, no shin injuries prior to tomorrow please, all blood over Halloween should be fake.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Box jumps (24/20”)
We are nearly at the end of the week and getting stuck into the Halloween throwdown. Remember, it is going to be very spooky and fucking fun! Get ready for some fitness fun!
CrossFit Cardiff WoD
5 Rounds for time:
30 Wall balls (20/14lbs)
20/15 Calorie assault bike
10 Burpees
Specialty
Every minute for 3 minutes
3 Power snatch
Rest 1 minute
Every minute for 3 minutes
2 Power snatch
Rest 1 minute
Every minute for 3 minutes
1 Power snatch
3 Sets
2 Length overhead KB carry
10/10 dumbbell split RDL
Mid-week and time for a little bit of strength! Get ready for your central nervous system to feel like it’s been hit by a bus…
CrossFit Cardiff WoD
Clean & Jerk
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Build load each set
What’s not to like about muscle ups, thrusters and running?
Anyway, we had success with the first Saturday class time table change, with only one drop in rocking up at the wrong time, legit!
This Saturday is the Halloween throwdown where Monica the legend is putting her organisational skills to the test. Keep your eyes peeled for details please…
CrossFit Cardiff WoD
Complete as many round and reps as possible within 15mins of:
750m Row
75 Double unders
Specialty
Every 2 minutes for 5 rounds:
3 Negative handstand push ups (deficit if possible)
3 Sets
8 Box pike push ups
15 Seated dumbbell strict press
3 Sets
15 Tricep extension
10 Press ups
Motorway closures create shitty, late blog posts I’m sorry!
It is though a great place to train your dog!
CrossFit Cardiff WoD
3 Rounds for time:
5 Ring muscle ups
10 Thrusters (50/35kg)
200m run
The class is at 09:30 tomorrow morning please. Be sure you rock up on time, 90 mins of nothing but fun and love, love and fun. Is there a better way to start your weekend?
CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
5 Handstand push ups
10 Toes to bar
15 Wall balls (20/14lbs)
We are nearly there. The week is almost up. Some high skill weightlifting stands in the way of you maybe one more vile workout and the weekend! Enjoy!
CrossFit Cardiff WoD
Five rounds and for max load
1 Snatch
2 Hang snatch
3 Overhead squat
Specialty
Every minute for 3 minutes
3 Power cleans
Rest 1 minute
Every minute for 3 minutes
2 Power cleans
Rest 1 minute
Every minute for 3 minutes
1 Power clean
3 Sets
1 Length kettlebell front rack carry
6/6 split squats
It’s back, certainly NOT by popular demand but for some reason people have genuinely requested that this workout return. You are after all… complete weirdos.
If this is your first time remember… it is all meant out of love.
CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees
Now listen here, you are not going to appreciate what is going to happen to you tomorrow, but… it is all designed with love in mind. Ish. Cruel to be kind and all that. As Coach Glassman said… “I wish the road to elite fitness was riding my bicycle and drinking beer… but it’s not!"
You really will love it! Once it’s over…
CrossFit Cardiff WoD
Part A: For time:
Run 1 mile
100 Calorie assault bike
Run 800m
50 Calorie assault bike
Run 400m
25 Calorie assault bike
Run 200m
Part B: Immediately following part A: 8 minutes to establish a 3 rep max back squat
Specialty
For 5 rounds, every 2 minutes
3 Negative handstand push ups (deficit if possible)
3 Sets
8 Box pike push ups
15 Seated dumbbell strict press
3 Sets
15 Tricep extension
10 Push-ups
Here’s to hoping that you had very enjoyable, sun filled weekends doing some cool stuff. Like Meg who crushed her L2 seminar, showing her fellow participants how much of a bad ass she is when coaching a movement and just how high people really can jump!
PLEASE REMEMBER THAT THIS WEEKEND SEES A NEW SATURDAY SCHEDULE. DO NOT ROCK UP AT THE WRONG TIME!
There will be one class at 09:30 - 11:00. More time for Mikey to whoop your arses!
CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
9 - 7 - 5 - 3
Double kettlebell front rack walking lunge
Bar muscle ups
