And it continues… boring blogs!
CrossFit Cardiff WoD
Overhead Squat
5 - 5 - 5 - 5 - 5
Straight and heavy.
The theme of a busy week… minimum banter mostly workouts!
CrossFit Cardiff WoD
For 5 rounds, within 2 mins:
10 Bar muscle ups
15/12 Calorie echo bike
Rest 3 mins
Specialty
For 5 sets
1 - 2 chest to bar pull ups with pause at top (focus on position)
EMOM 5
5 - 8 chest to bar pull ups
3 Sets
Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
EMOM 8
10 - 15s L-sit
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
Happy Friday you filthy animals! Here’s to hoping that you all have a bad ass weekend! Enjoy and savour two tortureless days!
But before that, come and respect and absolute legend! Thank you CrossFit 179!
CrossFit Cardiff WoD
‘Gerallt’
Run 1 mile
Then, 5 rounds of:
20 Pull ups
4 Bodyweight squat cleans
20 Burpees
Then, run 1 mile
Where a 10/7kg weighted vest for the running
You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders
Specialty
For 3 rounds, every 2:00
3 Hang cleans
For 3 rounds, every 2:00
2 Hang cleans
For 3 rounds, every 2:00
1 Hang clean
4 Sets
5 Front squats
3 Box jumps
I have been a little stressed lately, meaning that I am searching for a release and unfortunately for you lot, I am perpetually injured and so have to live vicariously through your experiences. Basically I am programming difficult workouts. 😁 You though, unlike my body, will love it!
Unless of course your cortisol is through the roof like mine! 😅
CrossFit Cardiff WoD
For time:
Row 2000m
150 Air squats
Row 1500m
75 Burpees
Row 1000m
I wouldn’t be too concerned about that this though, there’s no way that will hurt as much as a 30 calorie assault bike sprint.
I did tell you it was bad hey. I mean it wouldn’t have really mattered, there’s no way you’d have ever thought it could’ve been that bad. My arms, lats, traps, biceps, legs and back were all hanging off of me for days!
You are going to love the DOMs from that one. No hair washing for the rest of the week.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load each set
Rest for an undisclosed period of time, then…
For time:
30/25 Calorie assault bike
Rest 2 minutes
20/18 Calorie assault bike
Specialty
Pull ups
Retest:
3 Minutes max pull ups
4 Sets
5 Strict chest to bar pull ups
15 GHD sit ups
10 Elevated ring rows
For 6 rounds, every 1 minute
10s L-sit
Happy Monday… until you see the workout. This piece of savagery was stolen/borrowed from CrossFit.com… the mothership! Therefore you have them almost entirely to blame! I did it a couple of weeks ago at CrossFit 179 (if you’ve never heard of the place, do your very best to go) in a class coached by Jonny Davies. Meaning that I have even less responsibility for what is about to come your way.
None of that though means that I am not sorry… SORRY!
CrossFit Cardiff WoD
Tabata Barbell
Tabata deadlift (80/60kg)
Tabata hang power clean (60/40kg)
Tabata front squat (40/30kg)
Tabata push press (30/25kg)
Rest for 1 minute between tabatas
A tabata interval is 20 second on, 10 off. Repeated for 8 rounds. Your score is the total repetitions completed within the 32 intervals.
GOOD LUCK!
Get yourselves ready for the weekend! Fun and fitness filled please!
Enjoy!
CrossFit Cardiff WoD
For time working for 2 minutes, resting for 2 minutes:
15/12 Calorie assault bike
Max power cleans (100/70kg)
Continue until you achieve 30 reps
Even with two back to back 4 day weeks, Janet arrived at the gym this morning moaning about the workout. I mean I am actually amazed that she showed up at all and as I was able to turf her out of the gym for an 800m it was a win win for all involved!
CrossFit Cardiff WoD
Within 10 minutes complete: 3 rep max strict press
Within 10 minutes complete: 2 rep max push jerk
Within 10 minutes complete: 1 rep max split jerk
Specialty
8 Sets
3 Hang power cleans
3 High box jumps
5 Sets
10 Bench press
I am genuinely sorry about this. Honestly, tomorrow is not gong to make you feel good until a little while afterwards. Don’t worry though, I promise it really is good for you.
Wave goodbye to your abs.
CrossFit Cardiff WoD
10 Rounds for time of:
10 Toes to bar
10 Kettlebell front squats (2 x 24/20kg)
Back to it, hit the ground running and all of that motivational rubbish your boss will tell you to get you motivated for the week ahead. And when I say you I really mean Janet! 😁 Don’t you worry mush, it’s a four day week!
I’m looking forward to coaching all of the tumbleweeds in class.
CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes
Specialty
3 Sets
Max set of pull ups (cap at 30)
5 Sets
5 Strict chest to bar pull ups
10 Elevated ring rows
For 6 rounds, every 1:00
10s L-sit
Happy Easter you lot! Be sure not to trust anyone today please, at least until midday anyway!
Hopefully you have all had a decent bank holiday, despite Mikey B trying to end you all on Saturday morning. You can always tell what kind of week he’s had at around 09:25 when you walk in and see the whiteboard. 😂😅
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Chest to bar pull ups
6 Hang squat snatch (40/30kg)
9 Box jump overs (24/20”)
Welcome to the first bank holiday of the year, I think?
Have an awesome long weekend packed full of beer and fitness and chocolate and hot crossed buns and sleep and handstand push ups and coffee and other fun things!
But before all of those, come and suffer first!
CrossFit Cardiff WoD
For time:
400m Run
30 Push jerks
3 Rope climbs
400m Run
20 Push jerks
2 Rope climbs
400m Run
10 Push jerks
1 Rope climb
Barbell load: 60/42.5kg
Please do not forget… do not show up to work tomorrow, nor the class that you might have originally had it not been a bank holiday!
CHECK THE TIMINGS BELOW
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - No change
Easter Monday - 10:00 - 13:00 (WoD at 11:00)
CrossFit Cardiff WoD
Front Squats
8 - 8 - 6 - 6 - 4 - 4
Increase weight as reps decrease
Specialty
Set a 10RM clean and jerk (touch and go)
Bench press
5 - 5 - 5 - 5 - 5
Mid-week already, actually passed mid-week as this Friday is OFF for most. Meaning you may as well not bother going into the office tomorrow. WIN WIN!
CrossFit Cardiff WoD
4 Rounds for time:
10 Deadlifts (120/90kg)
20 Handstand press ups
50 Double unders
Who doesn’t like to sprint on the bike before cracking a shit ton of heavy squat snatches??
The same person who isn’t a fan of a longer duration, midline and shin mashing workout??
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
500m Row
20 GHD sit ups
8 Burpee box jump overs (30/24”)
Specialty
5 Sets
‘x’ Pull ups/butterfly pull ups
3 Sets
2 Pull up negatives
15 Inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
Hey team, I hope you all had a good weekend. Up and coming (as I’m sure you are all aware) is the first bank holiday of the year, Easter. The eggs might have all sold out mind, seeing as they have been on the shelves for the last 4 months! 😳😅 You might get a reject if you are lucky!
Anyway, please continue reading for the Easter Bank holiday opening hours.
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - No change
Easter Monday - 10:00 - 13:00 (WoD at 11:00)
CrossFit Cardiff WoD
4 Rounds for max reps of, within 2 minutes:
18/15 Calorie assault bike
Snatch (70/50kg)
Rest 4 minutes between rounds
It is with a heavy heart that I write this weekend is Monica’s last in Cardiff, permanently anyway. And maybe not when she finds out that she actually has to do some work! 😉😁😬.
You will be sorely missed buddy, and I wish you the very best for the future. You will always have a place here with us. Huge love and support, Davs. Xxx
CrossFit Cardiff WoD
"DT"
5 Rounds For Time:
12 Deadlifts (70/50kg)
9 Hang power cleans (70/50kg)
6 Shoulder to overhead (70/50kg)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
My legs are DEad! Who’d have thought that a bit of running and a million BURPEES could do this! I’m not complaining though, as I am not Blair who is likely cowering in a darkened corner somewhere having done both the 5 AND 6pm classes.
It’s an example of those smart Irish again! 😳
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, complete:
15 Handstand press ups
30 Wall balls (20/14 lbs)
15 Calorie row
REST remainder of the time
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + push jerk
Touch and go
Push press
5 - 4 - 3 - 2 - 1
