Here we go, the day you have all been waiting for… Happy Friday!
CrossFit Cardiff WoD
3 Rounds for time:
800m Run
20 Front squats (50/35kg)
20 Handstand press up
Almost there, the light is shining bright at the end of this tunnel. The weekend will soon be upon us! Just two more thrashings (enjoyable workouts) prior to the big Saturday kicking! 😁
GOOD LUCK
CrossFit Cardiff WoD
3 Rounds for time of:
20 Dumbbell Snatch (50/35lbs)
10 Burpee box jump over (24/20”)
5 Ring muscle ups
Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30
5 Sets
5 Bench press
Mid week and you actually might be feeling slightly emotional already, but… Mikey B cares not! He is just on a single-handed mission to destroy you all!
CrossFit Cardiff WoD
For max load:
Split jerk
5 - 5 - 5 - 5 - 5
Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!
At least today you will only have to hang on to one handle!
CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins
Row 750m
Rest 3 mins
Row 500m
Rest 2 mins
Row 250m
Specialty
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold
Rumour control has it that we are actually going to get some sunshine soon (maybe we already have but I’ve either been away somewhere we’ve not or been inside a CrossFit gym), and so will be able to enjoy wonderful long evenings in back gardens or parks and while out on 400m runs (etc). But importantly NOT complain about it as we will be freezing out butt cheeks off again before you know it.
CrossFit Cardiff WoD
5 Rounds, each for time of:
20/17 Calorie echo bike
6 Hang power cleans (80/60kg)
2 Rope climbs
Rest 3 minutes between rounds
Overall gymnastics volume of tomorrow’s workout is high! If 10 bar muscle ups cannot be done once and unbroken then scale to a lower number.
This does not mean that every round needs to be unbroken, it gives you an idea of the required capacity to ensure the stimulus is set.
CrossFit Cardiff WoD
7 Rounds for time and load:
Run 100m
10 Bar muscle ups
1 Snatch
Rest 1 minute
Nearly at the end of the week and you will be able to feel it. Fun times are coming and coming fast. Sunny.summer. weekend.vibes!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
80 Double unders
40ft Sandbag walking lunge (50/35kg)
20 Toes to bar
Specialty
Every minute, on the minute for 10 minutes:
Pause hang clean and push jerk
Pause for 3s in catch position of clean
Every 2 minutes for 5 rounds
2 Hang clean and jerks
5 Sets
5 Bench press
A repeat workout and not a very nice workout! You are going to absolutely LOVE it!!!
I had such fun coaching this sucker last time around, especially the class that Rhys was in!
CrossFit Cardiff WoD
For time:
30 Calorie assault bike
Rest 5 minutes
30 Clean and jerk (60/40kg)
Rest 5 minutes
30 Calorie assault bike
Happy Tuesday you legends! I hope you are all feeling fruity following your Saturday kicking and most importantly, none of you have black mat prints on your face from stacking it during the shuttle runs.
Let’s get some boulders…
CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Push press
Increasing load throughout
2 - 2 - 2 - 2 - 2
Rope climb
These are for technique only. Not for time. To be completed between the push press sets.
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
30s Hollow hold / GHD hollow hold
A long time ago I was sat amongst a group of CrossFit HQ Seminar staff trainers, Flowmasters, for an annual meeting. Dave Castro led the day and started by going around the room asking for each of us to say hello, make a short introduction and give one thing cool that had happened so far that year.
The lady sat to my left, Kelly Brown, said that she had been officially place in remission from cancer.
A while later, John her husband came to Cardiff to teach a CrossFit Kids course at our gym. That week she had been re-diagnosed and sadly lost her second fight.
She was a wonderful woman, generous, selfless and humble to a fault.
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.
Brown is survived by her husband, John, and their two children, a 14 year old son and 11 year old daughter.
Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.
An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.
CrossFit Cardiff WoD
Kelly Brown
5 Rounds for time of:
440m Row
10 Box jump (30/24”)
10 Deadlift (125/85kg)
10 Wall balls (30/20lbs - 10/9ft)
Happy Friday all. Let’s hope for long and sunny summers days filled with fitness, BBQs and freezing cold beer!
And… a happy Mikey B so that you can actually enjoy them!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps possible of:
10 Handstand push ups
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
You go, I go rounds.
Here’s to hoping that you have some legs and shoulders left after yesterday! The likely answer to that is FUCK NO “I’ve never felt better thanks!”
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Deadlift
Straight sets
Specialty
Every minute, on the minute for 8 minutes:
1 Snatch balance
Rest 2:00
Every minute, on the minute for 8 minutes:
2 Behind the neck snatch grip strict press
6 rep max close grip bench press
Then…
3 Sets of 4 @85%
Rest 1:30 between sets
The difficulty of the workout can be gauged by the length of Arwyn’s shower. I bet yesterdays was a humdinger! Otherwise known as a “Hollywood”
CrossFit Cardiff WoD
5 sets for max load:
7 Front squats
13 Back squats
Specialty
Within 20 minutes to build to a heavy:
Snatch deadlift, hang power snatch + hang snatch
3 Sets
5 Bench press
12 Dumbbell RDLs
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
