Workout of the day
Luckily all we have for you today is two movements, row and sandbag. Meaning that you couldn’t possibly have trouble with any Friday the 13th bad luck!
The good news is that superstition is all complete bollocks, so we are all okay! Fine and dandy!
What a way to end the week…
CrossFit Cardiff WoD
5 Rounds each for time
200m Row
10 Sandbag Over Shoulder
Rest 4mins between each round
Good luck and have a blast! The weekend awaits…
Hands up if you liked that WoD or if you can! Shoulders like boulders, ready for the beach.
Don’t worry, it’s not as if you have to do anything with your shoulders tomorrow! 😳😳
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minute of:
15/10 Assault bike calories
10 Thrusters (60/40kg)
5 Bar muscle ups
Partners will work in a waterfall fashion…
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
A big shout out to Fadi for helping out a complete invalid in the morning class via a truly wonderful demo!
WE LOVE FADI!!!
He’s earned himself a job right there, for life! No amount of pressure shook the lad, he could’ve easily demoed as wonderfully had he been stood on top of a box, 100 folk in front with his mother front row!
What a lad!
Jonny demoed, the 8 am and was alright I guess.
CrossFit Cardiff WoD
For Time:
1 Mile run
20 Toes to bar
800m run
20 Handstand push ups
400m run
40 Toes to bar
200m run
40 Handstand push ups
Times up please legends…
Double figures into August already, and, with lockdown restrictions easing further still we have reverted back to our old timetable - first time since March 2020. Nuts!
Monday - Friday:
15:00 - 17:00: Open gym
17:00 - 18:00: WoD
18:00 - 19:00: WoD
19:00 - 20:00: WoD (specialty Tuesday/Thursday)
Bookings are still required for all classes and open gym slots.
Thank you legends!
CrossFit Cardiff WoD
Front squats
8 - 8 - 8 - 8
These are straight working sets. Look to lift at 75-80% of your 1RM
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
Here’s to hoping that you all had a wonderful weekend, full of fun, fitness and a bit of rest.
So tomorrow’s workout will start you off with a bang, if you let it! Go fast AF on the bike and attempt as much as you can to keep any rest on the barbell short and intentional! Gooood luck!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Assault Bike calories
Snatch (50/35kg)
A short sprint, exactly what it is…a sprint. Short duration is how we develop muscle mass and strong lungs!
Times up please legends!
How much do I wish that I had seen Bee in the morning class, farmer’s carrying two barbells over the box, with one bumper plate bouncing off the back of her head…not wanting to put the bar down as it’s just a massive pain in the arse.
Fun movement hey team!
Now some history behind tomorrow’s workout…programmed originally years and years ago, as a bit of a different spin on a hero workout…I vowed I would never do it again.
Jack, the workout it is based off is a 20 minute amrap, this is 15 yet has planned rest. Many folk actually got more rounds this way than a straight 20min WoD. Meaning that it is nasty. Good luck, it’s Saturday tomorrow.
CrossFit Cardiff WoD
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Time priority Jack
Within 3 minutes complete as many rounds and reps as possible of:
10 Push press (50/35kg)
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
Rest 1 minute between rounds. Perform 5 total rounds.
Your mid week blast is done and dusted, now all you have to do is to bring it home with a couple of total stinkers!
Enjoy!
CrossFit Cardiff Partner WoD
For time:
100 Wall balls (20/14lbs)
75 Toes to bar
2 lengths of farmers carry* (2 x 60/40kg BB)
75 Wall balls (20/14lbs)
50 Toes to bar
2 lengths of farmers carry* (2 x 60/40kg BB)
50 Wall balls (20/14lbs)
25 Toes to bar
Split reps as needed, athlete’s will complete one length of farmers carry each prior to switching.
Times up please team…
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
How are the legs team? Ready for some squatting? Believe it or not, it makes sense…
Monday we power cleaned: partial range of motion of the knee and hip
Tuesday we lunged: partial range of motion of the knee and hip
And so we can squat!
Don’t worry though, it’s a moderate load and only short!
CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc
2 - 4 - 6 - 8 - 10 etc of:
Overhead squats (70/50kg)
Bar facing burpees
Get after it hard, let your legs tell you when to slow down…
Morning morning, well it is for me anyway. I hope you lot are feeling fruity from today’s workout and are ready to lift some even heavier load along side sprinting your little lungs into a vortex of exercise induced asthma!
It WILL be fun!
CrossFit Cardiff WoD
4 rounds of:
12 Back rack walking lunges
Rest 2 minutes
15/10 Calorie assault bike
Rest as dictated between rounds. The load should minimally increase each set, and every bike should be an all out sprint.
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
It’s that time again, Monday! Just imagine though - all those poor folk who have to get up and just go to work without the excitement of coming to a CrossFit gym and absolutely smashing themselves at the end of start of the day. These unfortunate buggers just have to go home, chill out and put their feet up! Maybe even lay in and not have the wonderful ability to exhaust any potential of having a productive day in work at the 06:30 class!
Have those people in your thoughts when you do tomorrow’s wonderful workout.
CrossFit Cardiff WoD
3 Rounds for time:
15 Power cleans (80/60kg)
30 Pull ups
60 Double unders
GO hard and fast, blow out some cobwebs and get ready for the week
FRIDAY!!!!! Thats it!
Enjoy your weekend legends!
CrossFit Cardiff WoD
Within 30 minutes, complete as many rounds and reps as possible of:
Run 400m
20 Burpees
Row 400m
20 Overhead squats (40/30kg)
1 Mile assault bike
40 Double unders
WHO CAN GET 3 ROUNDS?
The week of torture is nearly over, soon it will be Friday, the weekend and then my week and so you are all really in trouble! 😬
A cheeky strength day to calm you all down after some lung busters. If you have any give left in your legs that is!
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 -3 - 3
Weighted strict pull up
3 - 3 - 3 - 3 - 3
These are supersets. And so following the back squats and with as minimal rest as possible, move on to the pull ups. The back squats are heavy, straight sets
Loads up…
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
Team, remember, remember…the gym will be closed this weekend in order to host and facilitate some utter savages on their journeys to becoming CrossFit trainers. The starting point, the L1.
Conner’s will be getting you your fix via the medium of Roath park, please look to his workout release to see further details.
Until then, get ready for some more pain via the hands of Nicole, she’s on a mission…
CrossFit Cardiff WoD
A: For 8 minutes, every very minute, on the minute:
Odd: 1 legless rope climb
Even: 10 - 15 GHD sit ups
B: Complete the following rep scheme for time:
10 - 9 - 8 - 7 - 6…etc of
Deadlift (100/70kg)
Burpee over the bar
Times on the board before your lungs fail…
I am dictating this blog post, and will let it go to see what comes out.
I am dictating this blog post, and will let it go to see what comes out.
In Tiley and edited entirely and edited he doesn’t understand me iPad Air end it.
So it doesn’t appear to be going well, I know that’s better, kind of.
so it doesn’t appear to be going well, I know that’s better, kind of.
I don’t really understand why this is such a massive gap every time I say
Surely it should just be half a line.
Now typing, hands down the best blog ever posted!
CrossFit Cardiff WoD
In pairs, double “JT”
42 - 30 - 18
Handstand press ups
Ring dips
Press ups
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
Happy Monday team! Welcome to another new week, the same for many of us, yet a whole new world for others…
Pops Davies being one of them! Newly married, as of Saturday, congratulations my man, what an awesome day it was! The wedding was set to take place over two years ago, crazy when you think about it. Him and Liza have been through a bunch of shit over the last 2 years but can now laugh about it. They had the day they had always hoped for and can now relax and enjoy the start of their rest of their lives.
Big love brother! I hope your hang over was of epic proportion!
CrossFit Cardiff WoD
4 rounds each for time, every 8 mins complete:
15/10 Calorie assault bike
1 Length sandbag lunge
6 Sandbag over shoulder
1 Length sandbag lunge
15/10 Calorie assault bike
Enjoy this, it is going to be one hell of a start to the week!
It’s Friday!!! The week is done and dusted and the weekend is here! And of course the weather is set to take a nose dive straight into the shitter! NOT cool!
That shall not stop our fitness and drunkenness endeavours, battle through and get past the bad times! Enjoy the weekend and see you all on the flip side.
CrossFit Cardiff WoD
A: For 10 minutes, every minute on the minute:
5 Strict pull ups
5 Ring dips
B: For time:
21 - 15 - 9
Kettlebell Swings (32/24kg)
Box Jump Overs (24/20”)
Would anyone like a young, very placid and incredibly easy to manage, 6 month old german pointer named Watson?!
His traits:
Definitely does not chew the fuck out of a cool mat, swallow the contents and vomit it back up while still inside his crate, sleeping in the mess like he couldn’t give a fuck!
Definitely does not pull his blankets through his crate walls, chew the fuck out of them and vomit them back up while still inside his crate, sleeping in the mess like he couldn’t give a fuck!
Definitely does not chew the fuck out of any toy given to him while in his crate, swallow pieces of them and vomit back up while still inside his crate, sleeping in the mess like he couldn’t give a fuck!
And finally definitely does not get excited while chewing a yaks milk toy, causing him to push it outside of his crate causing him to scratch relentlessly until someone comes and gives it him back.
Really he is just a complete legend who never puts a paw wrong. I mean don’t worry about him chewing a hole in a paddling pool so that you can no longer fill it with water (apparently paddling pools aren’t in high demand right now and are easy to come by). Much the same as cool mats really. I actually enjoyed visiting the 8 shops it took me to find one!
Anyway, should you want a pointer, who is nothing like the one described above…I will pay you good money to come tonight! 😉
CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds and reps as possible of:
100m Sandbag carry
50 Double unders
10 Front squats (60/40kg)
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
Let’s turn down the pace a little, maybe that will stop you sweltering a little bit more, and lift some heavy arsed shit!
Set a post lockdown 1RM and work from there to get some time under tension.
CrossFit Cardiff WoD
A: Within 15 minutes
Establish a 1RM deadlift
B: Deadlift
3 - 3 - 3 - 3*
*these sets should be performed at 80%
You have got to resist the urge to be British, do not complain about this beautiful weather that we are having! Embrace it, don’t wear clothes that will show massive sweat patches, or…just own them!
Be prepared, everywhere you go, go with copious amounts of deodorant (or just own the stench!). Drink iced coffee’s, whatever it takes, just stay chilled!
What definitely will not help is tomorrow’s workout, but…it will make you fit…
CrossFit Cardiff WoD
For Total Reps:
Tabata: 8 Rounds of 20s on and 10s off
Assault Bike Cals
Burpees
Rower
Ab mat sit-ups
Complete a full tabata on each movement, resting for 1 minute before moving on.
Add all scores together and pop on the board before you melt…
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
What a weekend! An absolute belter! I hope you guys had some time off, spent on one of Wales’ shit hot beaches, swimming in the sea, drinking cold beer and having a weekend that Carlsberg would be proud of.
For a super early heads up - the gym will be closed on the weekend of the 31st - 1st of July/August due to hosting a CrossFit L1.
It seems that you lot actually enjoyed the rowing and burpee workout from this week, you utter weirdos! So much so that some of you have actually requested that we do it again! WHAT THE F**K is wrong with you all?! I’m not sure why you would ever want that again but it is noted!
Back to a brutal week!
CrossFit Cardiff WoD
”First Cut”*
4 Rounds for time:
Run 400m
2 Rope climbs
7 Snatches (85/60kg)
*this workout was a games workout and has been scaled to best fit your needs.
Please get those times up to the board before you leave…
