Workout of the day
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WOD
Mid week blast, it’s one of your last chances to smash yourself into the ground prior to obtaining the worst hang over of the year! Good luck!!!
CrossFit Cardiff WoD
5 rounds of, within 3 minutes complete as many rounds and reps possible of:
15/10 Calorie row
10 Shoulder to overhead (50/35kg)
10 Box jump overs (24/20”)
Rest 1 minute between rounds and continue where you left off.
Afternoon legends. With the pending Xmas party taking over your thoughts for the rest of this week, I want to add a little more excitement into the mix.
On Saturday, the day off, we will be getting stuck into our famous 12 days of Xmas wod. Where, you will absolutely f**k up the order of the workout, despite Mikey B singing it to you in the style of the song plus…be strongly encouraged (bullied) into wearing Xmas jumpers for the event! At least the warm up!
Do it!
The workout will be released on Friday night, just stand by for a decent level thrashing!
CrossFit Cardiff WoD
Within 25 minutes, complete as many rounds and reps possible of:
1 Km run
3 Rope climbs
1 Mile assault bike
30 Single arm dumbbell hang snatch (50/35lb)*
*swap hands every 5 reps to maintain speed
Specialty
Handstand push-ups
1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps
3 sets
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)
3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups
Welcome to Monday, this one is a special one however, it is officially the count down to the best Xmas party that you will ever go to (fact)… until next years anyway! That, that will be better still!
Not long now. Get those glad rags pressed, and the handbags polished, ready for the dance floor. Just don’t think it’s ok to vomit in them half way through the night and crack on!
CrossFit Cardiff WoD
’Barabara’
5 rounds, each for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
Rest 3 minutes between rounds
Happy Friday you lot. Please remember that the gym is closed throughout the weekend aside from Hannah (MY F**KING HOT ASSED WIFE - sorry one day I will stop, maybe), teaching some chilled (literally) yoga on Sunday night.
Instead you lot are headed to the Green Mile Training camp to take on some savagery and cold water! WIN WIN!!! Get amongst it, it will be a legit test of your will power and push you right outside of your comfort zones…do it!
CrossFit Cardiff WoD
For 5 rounds, within 3 minutes:
400m Run
Max rep thrusters (50/35kg)
Rest 3 minutes between rounds
Please post reps to the whiteboard…
The Members Member
The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2021 Members Member.
But, for those of you who weren’t here the year before last (?)…I have to tell you the what it’s all about.
Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness
These are qualities that I see in you all, every single day. It is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.
I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tonight/tomorrow and ends on Friday the 10th…get amongst it!
CrossFit Cardiff WoD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
5 rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk
Bar load (70/50kg)
Please get times up to the whiteboard, check PBs…
Specialty
Toes to bar
1a: Kipping drills
1b: 5 minute EMOM
15s max toes to bar
3 sets
2a: Max L-sit leg lifts
2b: Max ring push ups with 2 second pause at bottom
2c: 3 pull-up negatives
3 sets
3a: Max ring rows with 2 second pause
3b: 16 single leg V ups
3c: Max chin over bar hold supine
Pinch, punch… get your hard earned bones in for the Xmas party please legends. Or I will send Nicole the savage around to squeeze it out of you!
11 Days and counting before you experience the worst hang over of the year!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 13 minutes of:
50 Double unders
10 Toes to bar
Rest 3 minutes between each
Complete as many rounds and reps as possible within 13 minutes of:
20/15 Calorie row
5 Sandbag over shoulder
These are you go, I go rounds. Get those rounds and reps up on the board please!
MAAAAAN alive it is December tomorrow, and officially the month of Christmas. Meaning that you are more than sane if you pop your decorations up in a couple of weeks…NOT YESTERDAY! 😉
CrossFit Cardiff WoD
Within 15 minutes, build to 1RM
Back squat
Then:
3 - 3 - 3
Back squat at 80% of 1RM
Get those PBs in red up to the whiteboard….
Specialty
Handstand push ups
1a: Freestanding handstand drills
1b: 5 minute EMOM
15s Max HSPU
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 5 Pike push ups
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups
Well it’s been a while since I’ve been on here, a week. This now represents the only place that I can actually have my say, free from restriction, seeing as now that I am married I am told what to say, what to think and where to be at every given moment! JOKES!!! Hannah is a loving, thoughtful and very staring wife, and no she definitely hasn't told me to say that! 😉
Thank you to you all for being so accommodating with all last minute changes, having to close the gym was not my plan but it had to happen last minute. You helped to relieve my stress and allow me to focus on giving “wifey” the best day she could've had. We did just that!
We just wish it wasn't over so fast but… there is a shit load of cool stuff to look forward to in December…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pull ups
10/8 Calorie assault bike
Please get those rounds and reps up to the whiteboard before you leave.
Happy Friday team! Have an amazing weekend, smash yourselves and then get smashed!
Buuuuuut before you do that, what’s wrong with a bunch of thrusters and pull ups…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15 Thrusters (40/30kg)
10 Chest to bar pull ups
That will get you off to the right foot!
The Xmas party is FAST approaching. Make sure you have polished your drinking shoes and be ready for some utter carnage!
GET YOUR TICKETS BOUGHT PLEASE TEAM!
The non negotiable deadline is close of play on Monday the 6th of December.
CrossFit Cardiff WoD
3 Rounds for time:
30 Wall Balls (20/14lbs)
10 Deadlift (120/100kg)
400m Run
Specialty
Toes to bar
1a: Kipping drills
1b: 5 Minute EMOM
20s Max toes to bar
3 Sets
2a: Max L-sit
2b: Max ring push ups
2c: 3 Pull up negatives
3 Sets
3a: Max ring rows
3b: 16 Single leg V ups
3c: Max chin over bar hold supine
I wonder if anyone has actually died from alcohol poisoning on their “Honeymoon?” Maybe I will be the first!
I know one thing is 100% for sure… I am going to vomit when I ride that assault bike again!
CrossFit Cardiff WoD
For 4 heavy and straight sets:
5 - 10 - 5
Front Squat
Front Rack Walking Lunge
Front Squat
Good luck to your butt cheeks! They will look banging at the Xmas do!
My fingertips are now a mess, wrinkled like an old sharpie’s paws, it’s been way too long in the water. I mean i’m actually struggling to hold my beer.
Fuck it… i’m getting a straw!
CrossFit Cardiff WoD
5 Rounds for time:
20 Kettlebell Swings
15/10 Calorie assault bike
10 Burpees
Rest 2 minutes between rounds
Specialty
Handstand push ups
1a: Kipping drills
B: 5 Minute EMOM
20s Max HSPU
2a: Wall walk with 30 second hold
B: 18 Hollow rocks
C: 3 Handstand negatives
3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts to plate
Happy Monday folks, I hope you are all NOT as hung over as me but… I got my arse married yesterday and so I am going to enjoy the crap out of it.
Please don’t expect much out of this blog this week, you are going to get the barebones as… I will be spending the majority of it drunk and in a hot tub so… I don’t want to drop my laptop in it. That is obviously the only reason!
CrossFit Cardiff WoD
5 Rounds of, within 3 mins:
500m Row
Max double unders
Rest 3 minutes between rounds
That Friday feeling, you know the one that is common to us CrossFitters… not being able to walk up or down the stairs, legs utterly destroyed and lungs not much better. This stuff makes you fit right?!
100%! If only allowing you to make that apple genius bar appointment by sprinting 5,000m across Cardiff, not caring about looking like a complete muppet as you’re running so fast folk barely see!
Better at life!
CrossFit Cardiff WoD
For time:
60 - 40 - 20
30 - 20 - 10
Wall balls (20/14lbs)*
Toes to bar*
Run 400m following each round of wall balls.
Perform 50 double unders after each round of TTB.
Good luck and have an awesome weekend… I know I will!!
Who says we shouldn’t superset heavy AF back rack walking lunges and assault bike sprints?? That would be stupid and not provide us the opportunity to get some seriously funny instagram content.
I mean it’s absolutely a no brainer!
CrossFit Cardiff WoD
Back rack walking lunges
8 - 8 - 8 - 8 - 8
Heavy and straight sets
16/12 - 16/12 - 16/12 - 16/12*
Calorie assault bike
Athletes should rest for 2 mins following each set and complete the assault bike calories. Rest a further 3 mins prior to the next set of lunges. There are 5 sets of lunges and 4 sets of calories, you will be glad to know.
Specialty
Toes to bar
1a: Kipping drills
1b: Every minute for 5 minutes, on the minute:
20s Max toes to bar
3 sets
2a: Max L-sit
2b: Max ring push ups
2c: 3 Pull-up negatives
3 sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Max chin over bar hold supine
Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.
Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.
To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.
In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.
The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.
Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.
On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.
Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.
Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.
CrossFit Cardiff WoD
Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
This is a you go, I go for rounds.
Please write total number of rounds completed to the whiteboard…
Well if your legs weren’t already in rag order from Chad then they will be after this, juuuuuust in case you really wanted to look like a complete muppet when walking down the street.
Enjoy!
CrossFit Cardiff WoD
5 rounds, each for time of:
30 Air squats
20/15 Calorie row
15 Burpee over the rower
Rest for 3 minutes between each round
Specialty
Handstand push ups
1a: Kipping drills
b: For 5 minutes, on the minute, every minute:
20s Max HSPU
2a: Wall walk with 30 second hold
b: 18 Hollow rocks
c: 3 Handstand negatives
3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts
To all those who came down to complete Chad today, thank you! It was one hell of an effort from all! It is an utter stinker, a mind game just one that leaves your legs in disarray for almost a week!
Back to it, Monday and a thinker…
CrossFit Cardiff WoD
For time and load:
10 - 8 - 6 - 4 - 2
4 - 4 - 2 - 2
Bar muscle ups
Clean and jerks*
*these sets are as heavy as possible for an unbroken set. Athletes are able to rest above head, on the front rack or in the hang.
Lift heavy but lift quickly.
Last chance of the week to completely smash yourselves into the ground, apart from tomorrow of course… and Chad on Sunday. Ignore me!
CrossFit Cardiff WoD
Every 2 minutes complete
20/15 Calorie row
Max wall balls (20/14lb)*
*the workout ends once you achieve 150 wall balls or… you die trying!
For the Fallen
By Laurence Binyon
With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.
Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres,
There is music in the midst of desolation
And a glory that shines upon our tears.
They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.
They mingle not with their laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.
But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;
As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.
“When you go Home, tell them of us and say,
For your Tomorrow, we gave our Today”
John Maxwell Edmunds
1916
CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence
Rounds and reps to the board team.
Specialty
Toes to bar
1a: Kipping drills
3 Sets
2a: Max L-sit
2b: 10 Ring push ups
2c: 3 Pull-up negatives
3 Sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Supine chin over bar hold
