Workout of the day
Hump day and conceptually easy workouts… yay! I mean it wasn’t bad once I wrote it up properly. I mean it was bad but understandable at least!
Tonight I will be sleeping in a van with three farting dogs, wish me luck!
CrossFit Cardiff WoD
For time:
30 - 25 - 20 - 15 - 10
GHD sit ups
60 - 50 - 40 - 30 - 20
Double unders
5 - 4 - 3 - 2 - 1
Clean (100/80kg)
Well if you can understand this workout you are a better man than me.
CrossFit Cardiff WoD
Alternate between A and B. 2 rounds of each.
A: Within 6 minutes complete as many rounds and reps as possible of:
30/25 Calorie assault bike
500m Row
Max calorie assault bike
2 Minutes rest
B: Within 6 minutes complete as many rounds and reps as possible of:
500m Row
30/25 Calorie assault bike
Max metre row
2 Minutes rest
Specialty
Bar muscle ups
20 Minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
8/8 Single arm bench press
3 Sets
40s L-sit
40s Rest
40s V-ups
40s Rest
40s Seated leg lifts
Rest 2:00
A MASSIVE congratulations to Kerri who only went and finished 3rd in the world at Hyrox. Proving that you don’t need to have all 10 toes functioning to dominate, just ensure that you a complete and utter savage.
What a stud!
CrossFit Cardiff WoD
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Holbrook
10 Rounds for time of:
5 Thrusters (50/40kg)
10 Pull ups
100m sprint
1 minute Rest
Welcome to the weekend, the winners circle, the chilled vibes and the more chilled beer! Good luck to your livers and enjoy! See you on Monday!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Front rack walking lunges
These sets are heavy and straight
Nope, we’ve not gone completely bonkers, Hannah has just been looking at pull the pin programming and thought that she would share a little bit of the love.
Unlucky!
CrossFit Cardiff WoD
For total time:
500m Row
10 Deadlifts
10 Deficit handstand press ups
500m Row
8 Deadlifts
8 Ding muscle ups
500m Row
6 Deadlifts
6 Deficit handstand press ups
6 Ring muscle ups
Rest 5mins then go back up, starting on 6 RMU
Barbell: 100/70kg
Deficit: 3/2”
Specialty
3 Sets
Hip snatch, high hang snatch, 2 overhead squats
3 Sets
3 Hang snatch
5 Sets
3 Back squats with a 3 second pause
The day is near. It is time for the young men patrolling the Magaluf strip to stand down, hide away and batten the hatches until the storm has passed… Janet is coming to town!
Be afraid lads, be very afraid!
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, each for time:
42 Double unders
15 Calorie assault bike
9 Burpee box jump overs (24/20”)
The ball is rolling and you just simply have to hang on, for dear life! How hard could it be! Well hard when your grip is destroyed!
CrossFit Cardiff WoD
For time:
24 - 18 - 12
Toes to bar
12 - 9 - 6
Hang cleans (70/50kg)
Specialty
Retest
3 Minutes max chest to bar
4 Sets
2 Weighted pull ups
5 - 10 ring dips
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Sunshine, beach saunas, sea, amazing food and better service. Dogs, friends, frozen Irish coffee cocktails and dickhead taxi drivers. Workouts worse than Murph, singing baristas and speak easy’s… what a weekend!
CrossFit Cardiff WoD
Within 16 minutes complete as many rounds and reps as possible of:
Run 400m
15 Overhead squats (40/30kg)
Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
June is closing in, bonkers. Then it might genuinely be the summer and almost half way through the year. FML!
CrossFit Cardiff WoD
For increasing load:
3 - 3 - 3 Strict press
2 - 2 - 2 Push press
1 - 1 - 1 Push jerk
Specialty
Within 10 minutes, build to a heavy:
3 High hang clean
Then
3 Sets of 2 @85%
4 Sets of 3
Pause back squats *
5s pause at bottom
Mid-week for some, F**K knows what it is for Janet! The lady of leisure.
If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)
Well it still really hurts, it’s still really hard and always leaves a mark. Hopefully not for too long and you are all able to get back into some good training!
With Murph being long and vile, we will get back by attacking a short and heavy couplet… good luck!
CrossFit Cardiff WoD
Within 10 minutes climb the ladder:
12/10 Calorie echo bike
2 - 4 - 6 - 8...etc
Power clean (80/60 kg)
Specialty
5 Sets
5 - 10 strict toes to bar
Rest 1:00
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Every minute on the minute, for 12 minutes.
1. 30s overhead carry
2. 30s Ring support hold
3. 30s headstand hold
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a 20/14 pound vest or body armor, wear it.
Murph
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
Wear a 20/14lb weight vest
Just incase any of you were wondering….a chilli and Irish potato cakes do go well together!
See you all on Monday for Murph!
CrossFit Cardiff WoD
5 Rounds for time:
40 Double unders
20/18 calorie row
10 Burpee over rower
Rest 2 mins between rounds
Nothing but fitness…
CrossFit Cardiff WoD
For Time:
Run
800 - 400 - 200
21 - 15 - 9
Ground to overhead (60/40kg)
Specialty
Snatch balance
3 - 3 - 3
Hip snatch + 2s pause in receiving position
2 - 2 - 2
Overhead squat
5 - 5 - 5
Dumbbell Bench press
10 - 10 - 10
So then, just to double, triple remind you, the gym is closed this weekend for a CrossFit L2. However, we are doing so merely in order to force you to rest prior to Murph this coming Bank Holiday Monday.
There will be a class starting at 10:00am and finishing whenever the last person is safely over the finish line. Please come down, whoop and holler and demonstrate respect for those who have paid the ultimate sacrifice.
Before you do, have a read of this…
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Front Squat
10 Back extensions between sets
HUGE congratulations to Maisy for becoming the master of cherry picking! Breaking your waters in the warm up is a little extreme however, you could just no show up if you’d rather not do any sumo deadlift high pulls!
What a dude the little guy must be, saving his mum from a 20 minute torture period by putting her into labour!
I’m sure one day he will do the very same workout and realise exactly why he did it!
CrossFit Cardiff WoD
Every 4 minutes for 10 Rounds:
30s max calorie echo bike
Specialty
For 8 rounds, every 30s
2 - 4 Chest to bar pull ups
For 5 rounds, every 2:00
1 - 3 Rope climbs
3 Sets
2/2 alternated grip pull ups
3 - 5 ball ups
10 - 20s supine chest to bar hold
Happy Monday all! I hope you have all had epic weekends, basking in the sunshine!
Please remember that the gym is closed this coming weekend for a CrossFit Level 2, giving you enough time to rest in preparation for Murph on Bank Holiday Monday. Details will be posted to follow.
In the meantime, enjoy some destruction at the vile hand of Mikey B!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Wall walks
6 Bar muscle ups
9 Deadlift (120/90kg)
Told you! The man loves a wall walk!
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
We are nearly there, the end of the week is here. And, you have some serious CrossFit.com “fun” to see you out, it’s an absolute beaut!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell 40/30kg
Specialty
3 - 3 - 3 - 3 - 3
High box jumps
3 - 3 - 3 - 3 - 3
Push press
5 - 5 - 5
Back squats
5 - 5 - 5
Bench press
