Workout of the day
The weekend is upon us. Which, use to mean relaxing days, chilled vibes and all of your favourite things. Now however it is merely attempting to avoid almost certain death from Mikey B! 😉
CrossFit Cardiff Partner WoD
For time:
40 Bar muscle ups
60 Back squats (100/70kg)
80 Burpees over bar
Split reps however
Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!
CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)
Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%
3 Sets
5 Back squats
3 High box jumps
Hump day! That’s all i’ve got, I have a motorbike to ride sorry. Not many days are left!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Back rack walking lunge
5 - 5 - 5 - 5 - 5
Deadlift
Super sets and straight sets
Today (depending on when you are reading this - Monday) marks the first day of the Megatron’s Firefighter training! She was taking it proper seriously and everything, fully prepared to take your cat’s lives into her hands! She even called over for some ironing lessons so that she looked uber smart!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Double kettlebell cleans (24/20kg)
15 Toes to bar
Run 400m
Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between sets
X = 10-20% of BMU test. Aim to get more reps than last week
5 Sets
6 - 12 Strict ring pull ups
6 - 12 Strict ring dips
Rest 1:00 - 1:30 between sets
3 Sets
6 - 12 Rotating toes to bar
I hope you were all found laughing in the face of Friday the 13th, just as we all were laughing in the face of Mikey B when he was attempting to destroy us with pressing movements yesterday…
FUCK YOU Mikey B!!! 😁
Speaking of workouts causing utter destruction… you’re not going to like this very much!
CrossFit Cardiff WoD
For 6 rounds, within 1:30:
18/15 Calorie assault bike
Max rep thrusters (50/35kg)
*3min rest between rounds
UNLUCKY for some of you weirdos who actually think that the number of a day can be so. But only in the morning, as that makes much more sense! 😉
To the rest of you… don’t land on your heads please!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of::
8 Deadlifts (100/ 80kg)
6 Handstand press ups
4 Bar muscle ups
it’s a fact, workouts in tiny air bnb kitchens are possible and induction hobs are mental!
CrossFit Cardiff Partner WoD
For time, in pairs split however complete:
100 Calorie row
80 Wall balls (20/14 lbs)
60 GHD sit ups
40 Sandbag over the shoulder
60 GHD sit-ups
80 Wall balls (20/14lbs)
100 Calorie row
Specialty
4 Sets
High hang clean + hang clean + low hang clean
Rest 1:00 between sets
4 Sets
2 Cleans
3 Sets
5 Back squats
3 High box jumps
Guess what’s back… in a slightly different format.
Now then, yes it is going to destroy your peachy little butt cheeks and yes, consistency of strength work is really effective.
Give a dog a bit of cheese each time it bites the neighbour and soon enough it will bite the poor bastard for cheese. Lung a lot and your ass WILL give people whiplash when you walk past them on the street.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 10 - 8 - 10 - 12
Aim to start at your heaviest set from the week before. Increase load as reps decrease, then maintain or increase load as reps increase.
There is NOT any surprise fitness tomorrow, but this is exactly what happened the last time that there was!
CrossFit Cardiff WoD
A: Within 5 mins:
Max calorie assault bike*
Rest 5 mins
B: 5 rounds each for time:
Individual Calories
Rest 3 minutes between rounds
*Divided total by 5 to achieve reps for part B
Specialty
Bar muscle ups
5 Sets
'X' rep bar muscle up*
Rest 1:00 between sets
*X = 10-20% of BMU test. Aim to get more reps than last week
5 Sets
5 - 10 Strict ring pull-ups
5 - 10 Strict ring dips
Rest 1:00 - 1:30 between sets
3 Sets
5 - 10 Rotating toes to bar
Happy Monday you lovely lot! Here’s to hoping you enjoyed a long arsed weekend of fun, frolics and saturating Meg Jenkins’ what app messages wishing her one hell of a Happy Birthday, and if you didn't…
SHAME ON YOU!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Squat cleans (70/60kg)
10 Burpees over the bar
15 Pull ups
200m run
AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.
After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.
He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.
Happy Friday! I don’t think anything big is coming your way this weekend, other than raging DOMs that are going to make having a curry a bad idea!
Have a cracking weekend! 😁
TAPE YOUR FINGERS!!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit ups
Kettlebell swings (32/24kg)
So all you need to do for one quiet morning with three dogs is to take them away to Cornwall for a long weekend and smash them on two hour long beach and coastal path walks, twice a day. Got it!
CrossFit Cardiff WoD
4 Rounds for time:
Run 400m
15 Overhead squat (60/40kg)
Specialty
5 Sets
Clean + Hang clean * 5s descent on hang
4 - 4 - 4 - 4 - 4
Incline bench press
Build each set
The issue was that Mikey B was away on a cruise, loving life and drinking shots for cocktails instead of programming the week ahead. Meaning that you poor buggers have to have a double week of me. That is why you are all currently struggling to walk. It’s his fault entirely.
CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
100 Double unders
20 Pull ups
Rest 4 minutes
Within 6 minutes complete as many rounds and reps as possible of:
10/8 Calorie assault bike
4 Bar muscle ups
The Air BnB sauna and hot tub hang over is in full effect! I need to get both and fast! Not being able to get up out of bed and drink a coffee while my sauna is heating up SUCKS!
All I have to do to achieve this is to start crapping money!
You’ll feel like you’ve been in a sauna after doing tomorrows workout! Just wait for the explanation.
CrossFit Cardiff WoD
5 minute max distance row
Rest 5 minutes
5 Rounds for max distance
1 Minute row
1 Minute rest between rounds
Rest 5 minutes
10 Rounds for max distance
30 Second row
30 Second rest between rounds
Rest 5 minutes
20 Rounds for max distance
15 Second row
15 Second rest between rounds
Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between
X = 10-20% of 5:00 bmu test
For 8 rounds, every 45s
1 - 3 Strict toes to bar
3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups
The ‘embers are upon us, but that’s okay! They are no longer feared!
“I might bring superficial chaos, but I’m safe at the roots.“
Cornwall is pretty cool, it turns out!
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Start heavier per set than the front rack last week. Increasing load
Whoop, hollar, cheer, and get naked to celebrate the bestest coaches birthday today… Nicole (I’m not actually sure how old I am) Hagan.
Give her some love if you are lucky enough to see her this weekend! We can all celebrate with a ridiculously disgusting chipper style workout.
CrossFit Cardiff WoD
For time:
Run 800m
50 Wall balls (20/14lbs - 10ft)
50 Kettlebell swings (24/20kg)
50 Box jump over (24/20”)
50 Kettlebell swings (24/20kg)
50 Wall balls (20/14lbs - 10ft)
Run 800m
The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!
CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds
Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee
6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set
Mid-week and we are going to go short and pretty painful. Due to the fact that I do not have “barricades” we will be re-creating the 2024 CrossFit Games workout “Firestorm” the best way possible…
CrossFit Cardiff WoD
3 Rounds for time of:
15/11 Calorie echo bike
11 Rower facing burpees
Sorry not sorry!
Back into the THICK of it, but only for a short assed week. Lucky buggers but… isn’t it the last one of the year??? I never know!
A cheeky strength day for your butts! Seeing as soon enough it’s going to be September and those bad boys will need to be ready to crack chestnuts in front of the open fire this Christmas.
CrossFit Cardiff WoD
Front rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load as technique allows
Specialty
Within 5 minutes:
Max bar muscle ups
For 8 rounds, every 45s
1 - 3 Strict toes to bar
3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups
Welcome to a new week, and a Bank Holiday at that… 4 day!
Please remember the opening hours are as stated below, enjoy your morning hang over relief…
Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
18 GHD sit ups
9 Ground to overhead (60/40kg)
6 Ring muscle ups
