Workout of the day
Happy Friday team! Welcome to another week done! And, it’s the last week of the open. Let’s pray that Castro is in a good mood!
Good luck with whatever comes out of the hat, what are the chances it is some form of vile Fran variant…HIGH!
CrossFit Cardiff WoD
5 rounds for time:
20 Back squats
20 Bent over rows*
3 Wall walks
*10 on each arm if using a dumbbell
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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Irrelevant of whether it’s on zoom or in a class setting, on your own or with your mother…The Chief always hurts like living hell! And the reason why, there is no need to slow down.
Always, ALWAYS be aware of any workout with programmed rest!
Anyway, thanks for that 179 CrossFit. Back to the norm…
CrossFit Cardiff WoD
For time:
100 Alternating devil press*
*EMOM perform 20 double unders
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Dumbell: 50/35lbs
Kettlebell: 24/16kg
It’s take over Wednesday. 179 CrossFit will be leading the charge with the daily WoD, at 6pm on zoom. Make sure you guys are there.
I will post the meeting details to the Facebook group again tomorrow morning.
The workout…it’s a stinker!
CrossFit Cardiff WoD
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans
6 Press ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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Barbell: 60/40kg
Dumbbells: 2x50/35lbs
Kettlebells: 2x24/16kg
Rucksack: 20/15kg
Well…Happy Rona Lockdown day! Can you actually believe that a year ago on this day the country was plunged into lockdown by Boris! Nuts!
I genuinely thought that we would be good after a few short weeks, mostly because that’s what we were all told, but here we are. One full year on and still amongst it.
Anyway, the positive is that this year has actually flown by and so my hope is that it will feel just as fast as when we are out of it. That’s the dream anyway.
Until then, we just keep on hammering those jumping lunges…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Jumping lunges
Sit ups
All bodyweight and fast, who can go unbroken on the lunges? Get videos and times up to the obvious please!
Welcome to a new week, hopefully all of you still have the ability to walk post 21.1. Holy posterior chain Batman!
Still, it was no where near as painful as the first time that I did it. 3:30 am in Paris, with dominos pizza and espresso’s as fuel!
CrossFit Cardiff WoD
5 rounds of, every 3 minutes:
Run 400m (or for 90s)
15 Burpees
Rest the remainder, just make sure you run fast enough to have any time to rest…
Please excuse the tardiness of this post, a little late in the day and certainly not because I have been sitting on my arse, in the sunshine and forgot. Genuinely that’s true, I wish it wasn’t! Eyebrows! And thats eyebrows that it’s true and eyebrows that I wish it wasn’t!
And…if you aren’t sure what eyebrows means, then ask me over a beer, in person, in a real pub…one day in the future!
Happy Friday!
CrossFit Cardiff WoD
5 Rounds for time of:
1 minute for max reps of: burpees
Complete to a total rep count of 30 with thrusters
Rest as needed between movements and rounds, remembering that the workout is for overall time.
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Barbell: 40/30kg
Dumbbells: 50/35lbs
Kettlebells: 24/16kg
Rucksack: 20/15kg
Stolen from 179 CrossFit. Thank you so much you evil bastards!
Well this weather an stick around, everything is better when the sun comes out! No need for hoodies and jackets and whatever else’s. Doggo walks in t-shirts, being able to go out in shorts if you like too.
The most important part, cool shit like beaches and CrossFit gyms will soon be a thing! Roll on the summer!
Get your workout cracked, enjoy the sunny day (I’m writing this on Wednesday morning when it actually is sunny if Thursday isn’t! 😳😩😬), and count down those days!!
CrossFit Cardiff WoD
For time:
45 Deadlifts
Accumulate a 2 minute handstand hold*
45 Deadlifts
45 Handstand push ups
* with as few breaks as possible, maintain this HS hold. A wall is totally acceptable by the way.
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Barbell: 70/50kg
Dumbbells: 50/35lbs
Kettlebells: 32/24kg
Rucksack: 30/20kg
GOOD LUCK!
Hump day and we yet again welcome 179 CrossFit via a virtual drop in, for what is set to be a tasty little partner workout. Prey for even numbers so I don’t have to partner with Mel and thrash her straight into a pandemic free world.
It is our turn to host and so the zoom link is the same as the regular class link.
Clearly the drop in session will be virtual, as we all need to stay at home - in a less ventilated environment - in order to stay safe! Even though Public Health Wales have announced that there is a greater risk of infection at home than in pubs, restaurants, gyms and supermarkets. Better listen to the man!
Wow, that’s my first sarcastic comment that I have written in a long time. And it all stemmed from a comment, I heard a man far more experienced and intelligent than I say…
“As soon as you decide that someone can dictate what someone can and can’t say, just because you think it’s right, you open up the door to censorship.”
CrossFit Cardiff Partner WoD
8 rounds for time:
12 Double DB hang clean (50/35lbs)
24 Double DB back squats (50/35lbs)
12 Double DB STOH (50/35lbs)
These are you go I go rounds, link up with a buddy somewhere, on zoom or in the sunshine and get it done!
If there are odd numbers rest for 4mins between rounds.
Hump day is one day away, and with the hairdressers currently open, you lot have no excuse for looking like a lockdown clown come the eventual re-opening of the gyms.
Tomorrow we have some surprise, not such a surprise fitness for you. Not a surprise because you know something is coming, but a surprise as you don’t know what.
You won’t be able to guess and so there is no point in doing so, just note…it will be fun!
I will post about it on IG as per normal, but…make sure you rock up to the evening class if you were going to anyway. No cherry picker please!
CrossFit Cardiff WoD
A: For time
Run 400m
B: Surprise fitness
Now this might well be puppy spam but, but is entirely unintended. My goal is to highlight an huge talent and just say a public thank you.
Sash of @sashshots is a legend with an extremely well timed shutter finger and an eye for a shot! Knowing a little bit about it, and when I say that I mean what he has attempted to explain to my simple mind, makes me appreciate how cool this is even more!
Thank you brother and you are wasted in front of a regular work computer!
CrossFit Cardiff WoD
For time:
63 Double unders
21 Overhead dumbbell squats (Left arm - 50/35lbs)
21 Sit ups
21 Overhead dumbbell squats (Right arm - 50/35lbs)
45 Double unders
15 Overhead dumbbell squats (Left arm - 50/35lbs)
15 Sit ups
15 Overhead dumbbell squats (Right arm - 50/35lbs)
18 Double unders
9 Overhead dumbbell squats (Left arm - 50/35lbs)
9 Sit ups
9 Overhead dumbbell squats (Right arm - 50/35lbs)
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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (use two hands please, and still perform two sets of each rep range)
Can you tell that I’ve got a new puppy…I’m not even sorry…sorry!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
30 Sit ups
15 Dumbbell rows on each arm
30 Russian KB/DB swings
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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Do it, upload it, then get drunk…
So today I wanted to talk to you about a very special topic, something extremely exciting and incredibly exciting…yeah whatever, just get some more puppy spam down your throat…
CrossFit Cardiff WoD
For time:
100 Thrusters
Every time you break perform 30 jumping lunges
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Barbell: 40/30kg
Dumbbells: 50/35lbs
Rucksack: 20/15kg
SOCIALS!!!
Hump day and my phone can no longer hold another picture of a dog, it is official. Apple have been in touch and stated that I am “taking the piss” when I think that my device is capable of storing 5,987,987,321 and 1 pictures of a chubby little fur ball!
Miserable bastards!
The 6pm class tomorrow night will be hosted by 179 CrossFit. Those legends rocked up in numbers last week, let’s repay the favour and make it a blast for them.
CrossFit Cardiff WoD
”Ellen”
3 Rounds for time:
20 Burpees
21 Dumbbell snatches
12 Dumbbell thrusters
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Dumbbell: 50/35lbs (the intention is to have one dumbbell for the snatch and two for the thrusters
Barbell: 40/30kg
Rucksack: 20/15kg
A very fast a furious workout, who you only have 179 CrossFit to blame for, remember that when you are doing yet more thrusters tomorrow. It’s variance, when did you last do thrusters two days running?
Go unbroken on teverything, if you dare! Get the stuff up to the obvious and tag us please…
The onslaught continues, and I am talking about puppy spam rather than fitness. Well, maybe as well as!
I am also still not sorry, writing all off this weeks blog posts in a oner on Sunday afternoon affording me more time in the day to clean up piss and shit!
Winner winner, Watson definitely has chicken for dinner!
CrossFit Cardiff WoD
5 rounds:
Every 3 mins:
Run 400m
There isn’t much time to rest here, meaning that you should run F’ing fast! Times up to SMs please!
I am sorry, but not really…stand by for a shit ton of puppy spam on this weeks blogs!
Watson joined the tribe on Saturday, and he is a handful! An extremely confident dog, into everything and not fussed about getting stuck in! A proper cheeky lad!
He will be headed your way very soon!
Until then, thrash yourself!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Dumbbell snatch
Burpees
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Dumbbell: 50/35lbs (WHY NOT GIVE YOURSELF A RIGHT THRASHING AND MAKE THE SNATCH DOUBLE DB 😳)
Kettlebell: 24/16kg
Barbell: 20/15kg
Get those times up to socials team!
FRIDAY it hare!!!
Some of you may not like sand, when you are soaking wet and crawling around in it on a freezing cold beach, at 3am in Poole harbour I get it but…
Just imagine the feeling of the annoying, grainy stuff wedged between your toes on a Sunday afternoon down at Rhosilli beach! A cheeky dip and up to the Worms Head for an ice cold ALCOHOLIC pint, sat on in the beer garden looking out at the setting sun! It will happen!
But, until then, get your arses fit in your living rooms, this will help…
CrossFit Cardiff WoD
For time:
150 Air squats
75 Alternate dumbbell snatch
150 Air squats
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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (75 in total, with two hands please)
Rucksack: same as barbell
Hump day has been and gone and we are another one closer to the summer and freedom! Personally I cannot wait!
Tomorrow we have a funky hero workout. Some of you aren’t going to like it, some will be embarrassed to do it, who cares what people think. During 2020 I ran up and down the street carrying all sorts, typically over my head. People drove by (before lockdown) and beeped and commented and the good thing was that they were gone really quickly!
CrossFit Cardiff WoD
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Go hard and get your times up to SM please legends!
Hump day, and a cheeky mid-week virtual drop in from some CrossFit friends!
Get yourselves onto the zoom call tonight and welcome the Swansea Jacks to the mix, just make sure you all smash the living crap out of them! ;-)
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
20 Front rack lunges
20 Sit ups
20 Deadlifts
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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Get those legs pumped right up and chuck your scores up on SM please legends…
Happy Tuesday shoulders! How are they feeling after that utter shitfest?! Did you manage to hold o to dear life and go unbroken…of course you did! Ninja’s!
Today, or really tomorrow if you are reading this on Monday night, go as heavy as you can. Make it uncomfortable just don’t drop anything on your fancy parquet flooring!
CrossFit Cardiff WoD
3 Rounds for time:
12 Burpees
9 Hang power cleans
7 Push jerk
Run 200m
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Barbell: 70/50kg
Double dumbbell: 50/35lbs
Rucksack: 30/20kg
Strength program
Just as a reminder, add weight or reps, keep the standard the same:
Session 1:
1. Back squat OR goblet squat - 3x10 w/ 5s negative
2. Bent over row - 3x10 w/ 5s negative
Session 2:
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative
Evening team, I hope this blog finds you loving the sunshine having had an awesome weekend, safe in the knowledge that summer is now in fact, actually coming! The proof is in the pudding!
I just wanted to say a huge thank you for your continued support and huge amounts of loyalty. It has not gone un-noticed, and is massively appreciated.
In the hope to keep you guys all motivated in these tremendously difficult times, we have continued to run zoom workout classes, keeping the programming as challenging as possible. We have rented out equipment and, should anyone think they need anything else then please just shout, we will of course do what we can do.
Three separate programs have been initiated:
A linear strength cyclte
A movement focus
A running program
Meaning that you will all be fitter returning to the box than you were leaving it. We have also provided you with an extensive and free online yoga platform so that you are able to just keep moving.
Recipe videos are posted twice per week on social media, and Ash lead a challenge and well attended zoom quiz!
Hell of a lockdown!
Lastly, I have just cut membership prices in half and will keep them there for the remainder of this lockdown.
With utter and complete transparency, I have received no rental/service charge relief and continue to pay a large sum each quarter, something which literally would not be possible without you lot. The members of 2020/21, otherwise know as the Lockdown Legends, ensured that CrossFit Cardiff has been able to survive.
In other news, we are conducting a virtual drop in with 179 CrossFit. This Wednesday, on zoom at 6pm, we will welcome their members for a good old thrashing. The following week, they shall return the favour. Just a little bit of fun, and cross-city lockdown socialisation through fitness. Get the F involved!
Anyway, that’s a lot to take in…back to Monday and importantly March…the month of the hour change!
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
25 - 20 - 15 - 10 - 5
Double unders
Thrusters
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Double dumbbell: 2 x 50/35lbs
Barbell: 40/30kg
Rucksack: 20/15kg
This workout is an utter stinker! Get after it hard and do everything you possibly can to stay UNBROKEN on the thrusters…socials please!
