Workout of the day
HAPPY FRIDAY! Remember the hours, remember NOT to go to work on Monday (unless you have to go to work) and remember you can get drunk on Sunday night free of judgement come Monday morning!
CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m
25 Toes to bar
25 Wall balls (11/10ft)
We are close, the weekend is upon us and I’ll bet you cannot wait! Not only is it a weekend, but a bank holiday!
Class timings are below:
Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00
Enjoy a long and hopefully sunny mini-break!
CrossFit Cardiff WoD
A: Build to a 1RM strict press
B: 5 - 5 - 5 - 5
At 85% of 1RM
Specialty
2 - 2 - 2 - 2 - 2
Clean + 3s pause below knee
8 - 8 - 8 - 8 - 8
Incline bench press
Build each set
There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…
CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders
A spot of Tuesday fun coming your way! Obviously fun is entirely subjective…
CrossFit Cardiff WoD
8 Rounds for time and load:
Within 2 minutes:
12/10 Calorie assault bike
1 Power clean
Rest 3 minutes between rounds
Specialty
Complete a max set of bar muscle ups
Rest 3:00
4 x 25%
1:30 rest
3 Sets
8 Incline bent over row + 3s negative each rep
10/10 dumbbell rollbacks
20 - 25 GHD sit ups
I’m late again yes, but this time it’s Nicole and Meg’s fault! They only went and got into the final of the South West Regional, placing third overall! What a bunch of studs!
Congratulations girls, you kicked ass! I’d put up a picture of you both on the podium but you had knee sleeves on and so I didn’t want to provide any further embarrassment! 😉
CrossFit Cardiff WoD
Every minute on the minute for 20 minutes
Minute 1: 15 Thrusters (40/30kg)
Minute 2: 12 Burpee over bar
Should athletes fail to achieve their designated rep ranges on any round then the remaining time should be completed as an AMRAP.
We’re there team, Happy Friday and safety in numbers…
CrossFit Cardiff Partner WoD
Partner “Ingrid”
20 Rounds for time:
3 Snatches (60/42.5kg)
3 Burpees over bar
These are you go, I go rounds
The weekend is nearly upon us! Get yourself ready for some serious chilling, drinking, fitnessing, bronzing, whichever ing’s you decide!
Glutes first though!
CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8 - 8
Specialty
2 - 2 - 2 - 2 - 2
Low hang clean with 5s descent from hip
10 - 10 - 10 - 10 - 10
Incline bench pres
Build each set
For the first time in 12 years of teaching CrossFit seminars I forgot my laptop. Turns out I still can’t pack on autopilot. Meant that I couldn’t post the blogs and yesterday I was so excited to do the workout Helen that I forgot.
Back on it now though!
Quote of the day today from Rhys… “the front squats will be easier than the rest”
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
21/18 Calorie echo bike
18 Toes to bar
6 Power cleans (80/60kg)
I forgot, sorry. Here you go, you’ve got pull the pin to blame. Well for this anyway…
CrossFit Cardiff WoD
For time:
50 Push press
50 Box jumps (24/20”)
50 Front squats
50 GHD sit ups
50 Thrusters
Double Dumbbell (22.5/15kg)
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups
For 14 rounds, every 45 seconds
1 - 3 strict pull ups
3 Sets
10 Incline bench press
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups
If you have ever had the absolute pleasure of meeting Danny Watson, you will know just how much of a legend he is and will want to wish him a very happy birthday today!
If you don’t know him and are really here to find out what your workout is tomorrow I feel sorry for you, you are missing out. Drive yourself to Manchester, stand on the tallest building and shout out… “DAAAAAAAANNNNY WATSON”, until he comes running! It will be a good day for you!
CrossFit Cardiff WoD
Helen
3 Rounds for time of:
Run 400
21 Kettlebell swings (24/16kg)
12 Pull ups
We made it, again! The weekend is upon us. Take your watches right off and be governed by no time other than 09:30 on Saturday morning… otherwise Mikey B will kick your arses! 😁
Happy hunting!
CrossFit Cardiff WoD
5 rounds for max reps within 2 minutes of:
25/20 Assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 4 minutes between rounds
It is nearly the weekend where you lot will hopefully be chilling the F out and having a blast. Fitness, food and at least for me… NO BOOZE!
Be careful tomorrow now, zero heroics in the first few rounds and blast yourself in two minutes.
CrossFit Cardiff WoD
For 10 minutes, climb the ladder of:
1 - 2 - 3 - 4 - 5… etc
Rope climbs
5 - 10 - 15 - 20 - 25... etc
Handstand press ups
Specialty
5 Sets
2 Below the knee clean
5 seconds from hip to below the knee
3 Sets
6 Bench press @80%
Rest 1:00
12 Bench press @60%
Rest 1:30
Rest in the hang, on the shoulders or overhead, but NOT on the floor. Go heavy and go hard, do everything you can to lift the most amount of load and actually achieve the set reps.
GOOD LUCK…
CrossFit Cardiff WoD
For max load:
6 - 6 - 4 - 4 - 2 - 2
Clean & Jerk
Now that the wedding hang over has finally gone, ish, we can focus on a little bit of fitness.
A simple, disgusting workout coming your way…
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
20/18 Calorie row
15 Dumbbell step overs (50/35lbs - 24/20”)
10 Burpees
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute
For 12 rounds, every 45 seconds
1 - 3 strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
15 reps: Max strict toes to bar into kipping toes to bar
Well they both showed up, on time and in tune and… married the crap out of each other!
A huge congratulations to Joe and Lily for being complete bad asses and saying “I do” this weekend! You guys looked incredible, and pulled off a stonker of a day! Here’s to a wonderful mini-moon and an amazing start in your fresh house!
Memories pending!
CrossFit Cardiff WoD
For time:
1 mile Run
1 Round of:
15 Toes to bar
15 Front squats (60/40kg)
800m Run
2 Rounds of:
15 Toes to bar
15 Front squats (60/40kg)
400m Run
3 Rounds of:
15 Toes to bar
15 Front squats (60/40kg)
200m Run
We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!
I tell you who I really hope survives, is Joe… I will report back on Sunday!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets
Between each
10 back extensions
Pinch, punch… you lovely lot!
We are nearly at the weekend and I do for Joe. Please grab the bloke and wish him the best of luck for the weekend!
But first…this will likely last longer than his stag do hang over!
CrossFit Cardiff WoD
‘Eva’
5 Rounds for time of:
800m Run
30 Kettlebell swings (32/24kg)
30 Pull ups
Specialty
Clean
Every minute, on the minute for 5 minutes:
1 Pause hip clean *
Every minute, on the minute for 5 minutes:
1 Pause hang clean **
Every minute, on the minute for 5 minutes:
1 Pause clean ***
*3s pause in the catch
**3s pause in hang and catch
***3s pause at knee and catch
3 Sets
5 Bench press (80%)
Rest 1:00
10 bench press (60%)
Rest 1:30
Wednesday, mid-weekend and you are set for another absolute kicking… at least it’s short in duration but does involve a lot of movement redundancy. 😁 Sorry!
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Hang power snatch (70/50kg)
Bar facing burpees
Pray for me. Today is the day that I test my resolve and hack off a wall of render, one tiny little piece at a time until I would likely enjoy jamming the SDS drill into my right eye… should it not be completely full of dust!
I am not looking forward to the evolution.
CrossFit Cardiff Partner WoD
12 Rounds for time of:
Row 250m
10 Handstand press ups
30 Double unders
These are you go, I go rounds
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute
For 10 rounds, every 45 seconds
1 - 3 Strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring
This weekend Joe and Lily get married and have therefore invited pretty much every member of the team to attend.
Unfortunately for you lot, I know some folk and so I have a very accomplished, big dick player legend who is headed down specifically to coach you guys through the Saturday morning class. PLEASE go easy on him.
Dave Palf will be your guy for the Saturday morning class.
He is a seminar staff trainer and knows what he is talking about. Show him some love.
CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
20 Toes to bar
30 Medicine ball cleans (20/14/lbs)
