Workout of the day
Hell of a job from you all throughout Friday and 24.2. We saw all fast paced amazing scores, unbelievable resolve and a shit ton of community spirit. It’s what the open is all about.
Love it!
With only one week left… we’re bound to get thrusters and pull ups. So why not practice one of them…
CrossFit Cardiff WoD
For max weight:
Thruster
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
What’s it going to be? 24.2 is yet again, set to be a very uncomfortable affair. But… you will be doing in amongst a cool bunch of folk who will all be feeling the exact same… shared pain!
The goal for tomorrow is to make it so painful that you have no idea what’s going on during 24.2 so it’s irrelevant anyway.
MY HANDS ARE FUCKING COLD BY THE WAY.
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Double unders
20 Calorie assault bike
10 50ft sandbag shuttle runs*
These are you go, I go rounds.
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Strict press
3 - 3 - 3
Push press
3 - 3 - 3
Mid-week and nearly there. The wait is almost over. I am of course talking about 24.2 rather than the working week! No CrossFitter cares about that at this stage of the year, all they are doing is keeping their eyes poised on Dave Castro’s instagram so that they can be first to crack the code of his ridiculous “clues!”
You will never guess them!
CrossFit Cardiff WoD
3 Rounds, each for time:
20 Wall balls (20/14lbs)
15/12 Calorie row
10 Burpees over the rower
15/12 Calorie row
20 Wall balls (20/14lbs)
Rest 6 minutes between rounds
Last week we steered clear of a heavy load due a little bit to being governed by programmed around 24.1 and hoping that we don’t ruin folk with crippling DOMs in the build up.
This week we have manned up and forgotten all that rubbish! 😉…
CrossFit Cardiff WoD
A: Within 10 minutes, establish a 1 RM snatch
Rest 5 minutes
B: For time:
Run 800m
3 Snatch
Run 600m
2 Snatch
Run 400m
1 Snatch
Snatch load is 90% of part A
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups
3 Sets
3 Pull up negatives (5 seconds)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
12 Strict banded pull ups (unbroken)
Predictably, 24.1 hurt and hurt a lot! Weird right!
I know you all watched the announcement and thought that it would be fun as a result (😬😳😁😉), seeing these unbelievable savages perform the workout in a time much faster than yours/mine and look like it did nothing! Taylor Self… 5:40!! WTF!
We are a third of the way through. Get your guesses in for next week and remember, it will be taking place on Friday!
Now then, to the week! If I have programmed 24.2 on Thursday I’m sorry!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15 Calorie echo bike
15 Toes to bar
15 Double dumbbell push press (50/35lbs)
This was a fun workout, I did it on an L1 a week ago alongside a wheel chair athlete who, crushed the living hell out of it! What a privilege it was to train with that man!
A very, VERY Happy St David’s Day to all of you Welsh legends but PLEASE… STOP LEAVING THONGS ON THE TOILET FLOOR… this is actually a first after 13 years of the gym’s history. 😂
Happy and hopefully sunny weekend!
CrossFit Cardiff WoD
Within 30min complete as many rounds and reps as possible of:
80/65 Calorie assault bike
800m run
HIDE MEN, for f*%ks sake HIDE!!! It’s the once in every 4 years that you can be caught out. If she asks you out for a romantic dinner play DUMB! 😉😉
CrossFit Cardiff WoD
For 4 rounds, every 6 minutes:
250m Row
15 Thrusters (35/25kg)
12 Pull ups
Specialty
For 5 rounds, every 3 minutes:
1 Clean deadlift, 1 hang clean, 1 clean, 1 hang clean
10 - 10 - 10
Clean grip, hook grip deadlifts
SIGN UP FOR THE OPEN… DO IT!!! COME ON!!!
I mean I have and I am the most injured I have every been at this stage of the season. Enrique has signed up and is ready to kick all of your arses! Get amongst it!
CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
5 Burpee shuttle runs*
30 Air squats
5 Burpee shuttle runs
*out and back 25ft = 1. A burpee must be performed with each change direction.
Don’t you worry, not every open workout hurts as much as that… ish!
Okay I am lying, i’ve done every single one and they ALL suck! Lots of simple programming, lots of pain! SORRY! I promise it is fun though.
CrossFit Cardiff WoD
For time:
75/65 Calorie row
50 Handstand push ups
25/20 Calorie row
Specialty
3 Minutes max pull ups
For 5 minutes, very minute on the minute:
10 - 20s chin over bar hold
3 Sets
3 Pull up negatives (5 second descent)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
15 Strict banded pull ups (unbroken)
Welcome to a new week, which will be the first week of the open! The first stage of the CrossFit competitive season, something that will be bringing everyone in the gym together with 3 fun challenging workouts, programmed by CrossFit HQ.
Take a look at this…
At CrossFit Cardiff, we will be doing the workouts as the workout of the day on the following dates:
Saturday 2nd March: 09:30 class
Friday 8th March: Every class
Saturday 16th March: 09:30
TO SIGN UP TO THE OPEN CLICK HERE
AND… to see the CrossFit Cardiff custom leaderboard, click HERE
Lace your RADs, Nike’s, Nano’s or tesco’s pumps up and get stuck in! Pray that Bozman is kind to us all!
Until then, you can practice with the first ever…
CrossFit Cardiff WoD
Open Workout 11.1
Within 10min complete as many rounds and reps as possible of:
30 Double unders
15 Snatch (35/25kg)
Rest 1 minute
Bonus part B, not part of the original 11.1…
5 Minutes to build to a heavy hang snatch
This is it, the weekend is upon us! It’s been a hard week, your shoulders must be ready for a break! The only workout they should be doing is repeatedly lifting that drink to your mouth!! Enjoy!
CrossFit Cardiff WoD
4 rounds for time of:
80 Double unders
40 Ab-mat sit-ups
20 Back squats (70/50)
March is coming, mental! The Daf’s are out and spring is upon us… how fricking cool! Saying that, what’s the bet that we get minus temperatures and snow in March?!
CrossFit Cardiff WoD
Within 1min complete:
12/10 Assault bike calories
Max rep shoulder to overhead (80/60kg)
Rest 1 minute.
Continue until 50 reps are completed
Specialty
3 x 3 Seated box jumps
15 minutes to work up to a heavy:
Clean + hang clean
3 x 10 Clean grip, hook grip deadlifts
Lads, make sure you have your guards up next Thursday, just a pre-warning!
In the meantime…LIFT HEAVY!!
CrossFit Cardiff WoD
Front Squats:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Weight increases as reps decrease (I’ve added a set to the 5s and the 3s, and we will go increasing load across the 1s. Straight for 5s and 3s.)
Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.
During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.
‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.
‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.
‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.
Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:
The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.
As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups
Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.
Welcome to a new week, here’s to hoping that you have smashed yourselves into the ground and spent your Saturday night doing something entertaining and NOT drilling multiple holes into repeatedly collapsing bricks like I did!
CrossFit Cardiff WoD
“Erin”
5 rounds for time:
15 Double dumbbell spilt cleans (50/35lbs)
21 Pull ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Here we go, the weekend full of fitness, food, rest and fortunately for your blood pressure… no Welsh rugby.
Enjoy and return next week charged and ready to go!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
200m Run
9 Bar muscle ups
1 Squat snatch (80/60 kg)
We are nearly there, the weekend is looming and will be on us before we know it… yes please! The evenings are getting brighter and the need for the log burner are diminishing, hopefully. But remember, Hopefully doth butter bugger all parsnips, we live in Wales and March is typically snowing!
But to cheer you right up, we have a vile workout for you!
CrossFit Cardiff WoD
5 rounds for max reps, within 2 minutes complete:
250m Row
Double dumbbell thrusters (50/ 35lbs)
Rest 3 minutes between rounds
Specialty
For 6 rounds, every 2 minutes:
1 Snatch pull + snatch
5 Sets
3 Seated snatch grip strict press
It’s here! The day you Romeo’s have all been waiting for… a day when it is all about someone else, very important in your life, and for once I am not talking about Fran or Cindy or Grace…Murph, JT or Bradley … your better half! Because of course it is Valentine’s Day! You know, that really real celebration of love!
Why not… just tell the light of your life that you think they are an utter bad ass when they least expect it! Much better!
CrossFit Cardiff Partner WoD
10 Rounds for time of:
30 Calorie echo bike
25 Sandbag over the shoulder
20 Burpees
Calories and reps split however.
The 13th, unlucky for some but this one is officially pancake day! Meaning that if you are one of the lucky ones (those who kick their own arses at the gym everyday), then a few pancakes won’t really bother you too much!
Therefore, come on in, smash yourselves and go and have a pancake or 10.
CrossFit Cardiff WoD
For 5 straight and heavy sets:
5 Back squats
10 Back rack walking lunges
5 Back squats
Specialty
A: 20:00 Handstand walk practice
B: 3 Sets of:
10 - 20 handstand shoulder taps
10/10 lateral side steps
30s L-sit
