Workout of the day
Mid-week and time to completely smash those legs of yours… if you haven’t done so already!
Back squats after a shit ton of wall balls (MORE SQUATS), yep and why? The stimulus is entirely different. The function of the squat the same, I get it. But there is a huge difference to having to squat heavy and low reps vs light and high reps. It is more real world.
CrossFit Cardiff WoD
Back squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Heavy and straight
Yesterday we had a heavy barbell and challenging movements, ascending reps another massive challenge. Tomorrow will just be an utter gut check. Can you hold on when you really want to drop?!
CrossFit Cardiff Partner WoD
10 Rounds for time of:
500m Row
30 Wall balls (11/10ft - 20/14lb)
Reps and distance split however
Specialty
A: For 20 minutes:
Handstand practice
B: Conditioning:
For 3 rounds, every 2 minutes
Max headstand hold (cap at 1:00)
3 Sets:
16 - 20 Stalder leg lifts
10/10s Single arm hold
Welcome to a new week, one where if you were at Saturday’s workout you should count yourself lucky to be a part of.
Don’t be posting IG stories about how shocking Monday’s are… you will have nearly died on Saturday! Thank your lucky stars!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
15/12 calorie Assault bike
1 Rope climb
1 Power clean (100/70kg)*
Rest 30s after each round
*increase by 1 clean each round.
Friday is here… finally! The weekend is upon us and I hope you are excited to have a seriously good one! Chilling, fitnessing, drinking, coffeeing, eating, anything elseing!
Have a blast, but before you do…lift HEAVY
CrossFit Cardiff WoD
Overhead walking lunges
10 - 10 - 10 - 10 - 10
Heavy & straight sets
Well well, it turns out that a moderate load front squat coupled with a bar facing burpee hurts a shit load. Weird!
I’d argue that actually almost anything coupled with a bar facing burpee will hurt a shit load. Even if it is to simply sit down for 30 seconds following each set.
You know what else really hurts… partner workouts with moderately heavy barbell and a stinking amount of reps! Again… weird!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 18 minutes of:
500m Row
30 Deadlift
500m Row
20 Hang power cleans
500m Row
10 Shoulder to overhead
Barbell load 80/60kg
Athletes should split distance and reps equally
Specialty
A: For 5 rounds, every 1 minute:
1 Hip snatch
Rest 2:00
For 5 rounds, every 1 minute:
1 Hang snatch
Rest 2:00
For 5 rounds, every 1 minute:
1 snatch
B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep.
Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!
Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar
Well I am assuming that your legs are completely f**ked, likely along with the rest of your bodies! 😬😁
The good news is that tomorrow we will give them a little break… ish… before we smash the crap out of them again on Wednesday! 😬😬😬😬😁😁
GOOD LUCK and remember, we love you… hence why we do it!
CrossFit Cardiff WoD
Every 4mins for 20minutes:
200m Run
12 Pull ups
9 Chest to bar pull ups
6 Bar muscle ups
Specialty
A: 20 minutes of handstand practice
B: Conditioning:
3 Sets:
5 - 10 Headstand foot taps
10s/10s Single arm hold - wall/box
3 Sets:
16 - 20 Stalder leg lifts
10 Rower pike ups
Welcome to a new week! The good news is that it doesn’t matter how hung over you are, it is irrelevant of whatever you have done this weekend, there is no way that any of you feel worse than Mikey does after 46 calories on that assault bike today!
That shit leaves you with a REAL hang over!
As does the workout that is set for you tomorrow. You have Rob Lawson from CrossFit Aberdeen and Pull the Pin programming to blame! Sorry not sorry!
CrossFit Cardiff WoD
Fight Gone PTP
5 rounds of, complete as many reps as possible within 1 minute of:
Echo bike calories
Medicine ball cleans (20/14lbs)
Toes to bar
Wall balls (20/14lbs)
Double unders
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
I messed up the dates of these blogs up until now, thinking to myself that I had a Friday the 13th to avoid, now I arrive here and realise what I have done I don’t. Lucky? The good news is that it is actually all complete and utter rubbish!
This however, will hurt! Nothing to do with the above, but true! BICEPS! 😁
CrossFit Cardiff WoD
For time:
20 - 15 - 10
Alternate dumbbell snatch (50/35 lbs)
10 - 7 - 5
Ring muscle ups
Let’s hope you are reading this blog with the ability to actually hold your phone out in front of you with the power provided by your own biceps, rather than leaning it on something. Standing up tall and proud, without your forehead propping you up on a wall somewhere.
And… are ready to go for another session.
CrossFit Cardiff WoD
Heavy, straight and sprint:
6 - 6 - 6 - 6 - 6
Front squats
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Echo bike calories
These are supersets
Specialty
A: For 8 rounds, every 45s
1 Hip snatch
Rest 2:00
For 8 rounds, every 45s
1 Hang snatch
Rest 2:00
For 8 rounds, every 45s
1 Snatch
B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep
We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!
CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups
These are you go, I go rounds
Well having done that again now, I am not going to forget it for a long, long time!
Perfect prep for the open which is soon to come. I’m sure there will be a lot more like that coming your way really soon. And, you will be ready for it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
400m Run
20 GHD sit ups
500m Row
20 GHD sit ups
Abs will be toast but it’s all good, remember… the summer is coming!
Specialty
A: 20:00 Handstand practice
B: Conditioning:
3 Sets
5 - 10 Headstand foot taps
10s/10s single arm hold - wall/box
3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups
Happy Monday all! Here’s to hoping that you had an awesome weekend and are feeling ready and wonderful for what is coming your way!
In case you didn’t know, double kettlebell swings mess your glutes right up… who’d have thought. Those bad boys may well be coming your way soon. 😉
CrossFit Cardiff WoD
"22.2"
For time:
1 - 2 - 3 - etc - 10 - 9 - 8 - 7 - etc 1
Deadlifts (225/155lbs)
Bar facing burpees
Why don’t I remember this workout, it looks utterly horrendous
The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!
CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster
Every time I have written these so far, I have put in 2023 and had to erase it. I wonder how long that fun will last for?!
About as long as the DOMs you will be feeling after a few days back training!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar
Specialty
A: For 10 rounds, every 30s
1 Hip snatch
Rest 2:00
For 10 rounds, every 30s
1 Hang snatch
Rest 2:00
For 10 rounds, every 30s
1 Snatch
B: 5 - 5 - 5
Overhead squats*
*5s pause at bottom of final rep.
Well it seems as if you lot needed a little bit longer to get over the silly season, at least the 6:30amers did anyway! The issue now though, is that you have to come back to a complete and utter shit storm.
We all discovered on Saturday just what happens when Mikey B programs after a few pints GOOD LUCK!
CrossFit Cardiff WoD
For 5 rounds, within 3 minutes complete:
15/12 Calorie echo bike
5 Push jerk (70/50kg)
Rest 3 minutes between rounds
There it is, the first time I have written 2024 and of course it feels weird!
It’s been a while team, Happy New Year!!! I hope you all had an awesome silly season and are ready to hit the ground running again! 2024 will be jam packed with some fun filled fitness for sure!
Starting of course, with a bang!
CrossFit Cardiff WoD
For time:
100 - 90 - 80 - 70 - 60
50 - 40 - 30 - 20 - 10
Double unders
Med ball cleans (20/14lbs)
Specialty
Free standing handstands
A: 20:00 handstand practice
B: Conditioning:
3 Sets
5 - 10 headstand foot taps
100ft OH dumbbell carry
3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups
That’s it, the last iteration (other than the beasting you will receive from the hands of Mikey B tomorrow) prior to Xmas day.
Another savage fantastic year of training, it has been an absolute pleasure! Roll on 2024!
CrossFit Cardiff WoD
Front rack walking lunge
8 - 8 - 8 - 8 - 8
Increase load per set
Okay so there’s nothing I can do to polish a 💩… I also can’t do a lot about how much tomorrow’s workout is going to suck!
No I’ve not gone mental and posted the same blog twice… tomorrow’s workout just sucks a lot too!!
Sorry…
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Specialty
For 5 rounds, every 1:30 minutes
1 Hang power snatch
2 Overhead squats
For 5 rounds, every 1:30 minutes
1 Snatch
4 Sets
2 Split jerks
Okay so there’s nothing I can do to polish a 💩… I also can’t do a lot about how much tomorrow’s workout is going to suck!
Sorry…
CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 3 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell: 40/30kg
Rest for 1 min between rounds
