Workout of the day
Mid-week and following a complete thrashing, let’s be honest. Potentially anyway.
Luckily tomorrow you will all be dry at least, battered legs again but they need to be strong so we’re all good. Summer’s coming after all, and this time it really is!
CrossFit Cardiff WoD
For straight sets:
5 - 5 - 5 - 5 - 5
Back squats
Well I seriously hope that it’s not raining for you guys today, you van blame Joe! Remember, he was on a stag do and feeling sorry for himself.
He actually said to me… “if I have to suffer then so do they!” 😉
CrossFit Cardiff WoD
3 Rounds for time:
1 Mile run
50 Burpees
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups
3 Sets
10 -15s Sticking point hold15 inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
Well that’s it, the open is over for another year and guess what… a bunch of you got new chest to bar pull ups, new muscle ups and pushed yourselves to loads and pain caves that maybe you didn’t think possible and in the process… had a lot of fun… The whole point!
A special mention needs to go to the savage that is Enrique. Despite suffering a stroke in September, he absolutely crushed the open! FUCKING pleasure to watch, and what a massive bad ass he is!
Legend!
Anyway, Joe programmed next week while on a stag do in Manchester, so GOOD LUCK!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
20/18 Calorie assault bike
20 Toes toes bar
5 Squat snatch (60/40 Kg)
I have no idea what the open is going to be this week (ish), I mean a can guess but it might well be the same exact workout again and so no one knows.
Therefore, I will be programming this Friday’s workout once I have the knowledge of what it is.
As a result…
CrossFit Cardiff WoD
SURPRISE!!
Tonight is the night. 24.3 is out and I honestly can’t see how there won’t be a squat and a pull up involved. How is up to a very evil man, and it will likely be something very clever that you couldn’t possibly think of and hurt more than you could possibly think of.
I shall pray for us all!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
6 Hang squat snatch (70/50kg)
200m Run
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Touch and go
Strict press
5 - 4 - 3 - 2 - 1
Mid-week and almost ready for another thrashing at the hands of CrossFit HQ and the 2024 open. Luckily though, it is the last one that they shall administer!
Although, when faced with the decision of doing an open workout vs one programmed at the hands of Mikey B, I think I know what I would choose…
CrossFit Cardiff WoD
For Time:
21 - 15 - 9
42 - 30 - 18
Calorie assault bike
Wall balls (20/14lbs)
SEE! 😬😳
A huge congrats to the three legends that took part in their CrossFit L1 this weekend gone. Elise, Noah and James. All got their arses suitably kicked by a day one workout and a pic pipe!
The magic of the L1.
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15/12 Calorie row
15 Pull ups
15 Burpees
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)
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
