Workout of the day
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WOD
This is a little weird/scary… knowing that I am writing this post in relative comfort but, when it comes out I could well be naked, with every stand of body hair removed cling filmed to a lamppost!
We can only hope hey!
CrossFit Cardiff Partner WoD
Row 2km
Partners are able to switch whenever required.
Specialty
Squat snatch
1 - 1 - 1 - 1 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
A mundane Monday for most, not for me…I am on my stag do. All week!
Therefore, this post (and the rest for this week) is actually being written on Wednesday (of last week). As, there is almost no way I will be functioning for a little while longer!
If I die Nicole, the gym is yours… good luck!
CrossFit Cardiff WoD
A: Within 15 minutes:
Establish a 1RM Back squat
B: With 70% of part A:
7 - 7 - 7 - 7
Back squats
Pinch, punch…F**K!!! October already! This year has melted away. Mental!
Anyway, the last instalment from Mikey for this week. Apart obviously from a decent Saturday morning thrashing! GOOD LUCK!
CrossFit Cardiff WoD
3 Rounds each for time:
Run 1 mile
Rest 8 minutes between rounds
See you cherry pickers on the other side!
A cheeky play on Jackie tomorrow, lucky with a 100m short on the row and even luckier, 5 thrusters shy!
Now remember, if an empty barbell is dropped then god kills a tiny and very cute kitten!
CrossFit Cardiff WoD
3 rounds for time of:
300m Row
15 Thrusters (20/15kg)
10 Pull ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Mid week blasting inbound, something tried and tested by the great and powerful… Mikey B!
He said you would love it and I definitely believe him! 😳
CrossFit Cardiff WoD
5 Rounds for time of:
28/23 Calorie assault bike
14 Hang dumbbell snatch (50/30lbs)
7 Burpees
Rest 3 minutes between rounds
Strength and skill under fatigue, that is the point of an EMOM, hence why the ones you do at this gym suck!
Push the load to be a significant challenge and pick a number of double unders that affords you little rest.
Then, just suck it up for 20 minutes…
CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odds: 5 Power cleans (80/60kg)
Evens: 30 Double unders
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Monday blues…nah, not when you have an utter gymnastics stinker to get yourself stuck into.
Ps. Random nights out at cool places with f**king legends are the best hey!? And all because Mr Hardy cancelled.
CrossFit Cardiff WoD
A: Take 10 minutes to work on handstand holds. Nicole might give you a cheeky EMOM.
B: For time:
21 - 15 - 9
Handstand push ups
Pistols squats
The weekend is so close you can taste it! A chilled out couple of days with nothing to worry about but coffee, meat (hopefully), fitness, beer and SUN (again very hopefully)!
But wait, there is something extremely gassy to do first…
CrossFit Cardiff WoD
Complete as many rounds and reps within 20 minutes of:
5 Chest to bar pull ups
10 Double dumbbell hang clean & jerks (50/35lbs)
50 Double unders
There is only one pace, it’s called suicide pace and hang the hell on…
Just imagine having to complete death by burpees, while rowing 2000m (which by the way is a better way to describe it - don’t worry, there will be a next time), getting 63m from the end and the burpees get you! That my friend is genuinely soul destroying! POOR BEE!
Next time mush!
For now though, we carry on… and with a pretty painful workout, sorry!
CrossFit Cardiff WoD
3 Rounds for time of:
30 Wall balls (20/14lbs)
15 Deadlifts (120/90kg)
30 GHD sit ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Now just remember when you are hanging out of your arses, listening to the call of “BURPEEEES” when you have only just finished doing… BURPEEEES… it’s all your fault!
You actually requested that this workout returned. Well, maybe one of you did, and Nicole made it sound like way more of you wanted it! Regardless, it’s here to stay!!
CrossFit Cardiff WoD
For time:
Row 2,000m
Death by burpees
Remember from last time, go as HARD as you can on the first few minutes and benefit on the last few!
On this day, in 2 months time, I will be completely smashed (ssshhh), watching the rugby with some seriously cool folk, getting ready to get married the following day! And I can’t wait! The hang over from those few days can get f**ked however!
I might even treat myself to a day off afterwards…
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
Rest 2 minutes
30 Back squats (body weight)
Run 400m
30 Back squats (body weight)
Rest 2 minutes
30/25 Calorie assault bike
Get after this shit sandwich as hard as you can and enjoy the wonderful lactic afterwards…
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Now I know we are in the latter half of September but… it’s still WAY too early to put Xmas lights up or eat any mince pies! Don’t do it!
I have heard plenty of reports of legendary behaviour from this past weekend, folk swerving all over the road in excitement to get to the social as fast as possible! As well as finding yourself fully submerged in a river without a change of dry clothes… don’t worry Nicole wasn’t pulled over while half naked on the way home! 🤦🏻♂️
Anyway, a new week and lots of savagery head. One workout in particular, that you are going to L…O…V love, back by popular demand!
CrossFit Cardiff WoD
Overhead walking lunge
8 - 8 - 8 - 8 - 8
Increase load throughout these sets, small jumps so as you have 5 genuinely heavy working sets…
So from 1pm today you are able to pre-order the brand spanking new iPhone 13 but who gives two shits about that…I have BOOKED the 2021 CrossFit Cardiff Xmas Party! Now there is some news for you!
Cancel all plans for January as you WILL still be hung over!
December the 11th
Do NOT miss out, you have been warned!!!
CrossFit Cardiff WoD
Back squats
4 - 4 - 4 - 4 - 4
Accessories
5 Sets
10 Hollow rocks into a 15 second hollow hold - minimal rest in between sets
Thursday, not much to say apart from at least you’re nearly at the end of the week! And this workout is going to make you thankful that you are!
CrossFit Cardiff WoD
12 Hang power cleans (155/105lb)
12 Toes to bar
9 Shoulder to overhead (155/105lb)
9 Bar muscle ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Is there a better hump day workout? Nope, no didn’t think so! How much better could your life get?! Maybe some pissing rain? Nah!
I’m taking guessing for the number of skipping rope whip marks on the backs of Hannah’s legs post workout!
CrossFit Cardiff WoD
3 rounds for time of:
100 Double unders
800m Row
800m Run
Get those moist times to the whiteboard…
Tuesday and you are NOT going to appreciate it!
Please just remember, it’s Nicole’s week and so 90% her fault. I only had 10% to do with it.
CrossFit Cardiff WoD
4 rounds of within 3 minutes
30 Thrusters (40/30kg)
Max burpee to target
Rest 4 minutes
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Monday and with a bang! Rid yourself of those hang overs with some serious intensity and NO meltdowns (between pairs - I highly recommend NOT doing this with your husbands or wives), via Nicole’s vile up and coming week!
Enjoy team!
CrossFit Cardiff Partner WoD
4 rounds of:
Partner A: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Partner B: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Barbell loaded at 100/75kg
A rare Saturday post and sadly to say goodbye (or maybe ciao for now) to Al “Conner’s” Conroy!
The hyper organised, Saturday Shepard is leaving CrossFit Cardiff in order to support his better half through the soon to be savagery of new parenthood.
Now he wanted me to thank you all for preparing for his soon to be father role, by all being utter pain in the arses every Saturday morning for the last few years! 😉 As a direct result of your dedicated efforts, experimenting to see whether steam will actually come out of a person’s ears, you have him fully ready for his new venture…just imagine the row his little duck(I’m sure soon to be ‘s) will be in!
Conroy, it has been an utter please to have you under the CrossFit Cardiff umbrella. To guide you professionally and spend so much time in so many cool places personally, has been on hell of a ride!
The diligence you put into everything you do (I mean you watched the shit out of me paint the changing room walls) will mean nothing but complete success.
I sincerely hope to see you on the flip side my friend.
Love, Davs.
CrossFit Cardiff WoD
Triplet of triplet
For time, in teams of 3
5 Rounds each of:
20 Double unders
10 Air squats
10 Power cleans (40/30kg)
Run 400m together
5 Rounds each of:
20 Double unders
10 Press ups
10 Front squats (40/30kg)
Run 400m together
5 Rounds each of:
20 Double unders
10 Burpees
10 Push press (40/30kg)
*this workout will be conducted in a waterfall method. To be briefed on the day.
Happy Friday all! Let’s hope that your weekends are fulfilled, dry events (not like my 4 pairs of socks day) where you frolic and smash yourselves until you are happy and content. A decent amount of DOMs on board to sustain you for a day or few.
See you on Monday!
CrossFit Cardiff WoD
For 5 rounds, within 3mins:
400m run
Max reps burpee box jumps over
Rest for 2 minutes between rounds
So it’s Hannah Banana’s birthday today and so all you’re getting is the WoD! Love ya but…
Not as much as I love this weapon…a MASSIVE happy birthday to the legend that is!
CrossFit Cardiff Partner WoD
100 Calorie assault bike
80 Double unders
60 Front squats (70/55kg)
40 Hang clean (70/55kg)
20 Handstand push ups
Athletes are to split the reps as required…
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
