Workout of the day
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WOD
Mid-week already, actually passed mid-week as this Friday is OFF for most. Meaning you may as well not bother going into the office tomorrow. WIN WIN!
CrossFit Cardiff WoD
4 Rounds for time:
10 Deadlifts (120/90kg)
20 Handstand press ups
50 Double unders
Who doesn’t like to sprint on the bike before cracking a shit ton of heavy squat snatches??
The same person who isn’t a fan of a longer duration, midline and shin mashing workout??
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
500m Row
20 GHD sit ups
8 Burpee box jump overs (30/24”)
Specialty
5 Sets
‘x’ Pull ups/butterfly pull ups
3 Sets
2 Pull up negatives
15 Inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
Hey team, I hope you all had a good weekend. Up and coming (as I’m sure you are all aware) is the first bank holiday of the year, Easter. The eggs might have all sold out mind, seeing as they have been on the shelves for the last 4 months! 😳😅 You might get a reject if you are lucky!
Anyway, please continue reading for the Easter Bank holiday opening hours.
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - No change
Easter Monday - 10:00 - 13:00 (WoD at 11:00)
CrossFit Cardiff WoD
4 Rounds for max reps of, within 2 minutes:
18/15 Calorie assault bike
Snatch (70/50kg)
Rest 4 minutes between rounds
It is with a heavy heart that I write this weekend is Monica’s last in Cardiff, permanently anyway. And maybe not when she finds out that she actually has to do some work! 😉😁😬.
You will be sorely missed buddy, and I wish you the very best for the future. You will always have a place here with us. Huge love and support, Davs. Xxx
CrossFit Cardiff WoD
"DT"
5 Rounds For Time:
12 Deadlifts (70/50kg)
9 Hang power cleans (70/50kg)
6 Shoulder to overhead (70/50kg)
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.
My legs are DEad! Who’d have thought that a bit of running and a million BURPEES could do this! I’m not complaining though, as I am not Blair who is likely cowering in a darkened corner somewhere having done both the 5 AND 6pm classes.
It’s an example of those smart Irish again! 😳
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, complete:
15 Handstand press ups
30 Wall balls (20/14 lbs)
15 Calorie row
REST remainder of the time
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + push jerk
Touch and go
Push press
5 - 4 - 3 - 2 - 1
Mid-week and following a complete thrashing, let’s be honest. Potentially anyway.
Luckily tomorrow you will all be dry at least, battered legs again but they need to be strong so we’re all good. Summer’s coming after all, and this time it really is!
CrossFit Cardiff WoD
For straight sets:
5 - 5 - 5 - 5 - 5
Back squats
Well I seriously hope that it’s not raining for you guys today, you van blame Joe! Remember, he was on a stag do and feeling sorry for himself.
He actually said to me… “if I have to suffer then so do they!” 😉
CrossFit Cardiff WoD
3 Rounds for time:
1 Mile run
50 Burpees
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups
3 Sets
10 -15s Sticking point hold15 inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
I have no idea what the open is going to be this week (ish), I mean a can guess but it might well be the same exact workout again and so no one knows.
Therefore, I will be programming this Friday’s workout once I have the knowledge of what it is.
As a result…
CrossFit Cardiff WoD
SURPRISE!!
Tonight is the night. 24.3 is out and I honestly can’t see how there won’t be a squat and a pull up involved. How is up to a very evil man, and it will likely be something very clever that you couldn’t possibly think of and hurt more than you could possibly think of.
I shall pray for us all!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
6 Hang squat snatch (70/50kg)
200m Run
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Touch and go
Strict press
5 - 4 - 3 - 2 - 1
Mid-week and almost ready for another thrashing at the hands of CrossFit HQ and the 2024 open. Luckily though, it is the last one that they shall administer!
Although, when faced with the decision of doing an open workout vs one programmed at the hands of Mikey B, I think I know what I would choose…
CrossFit Cardiff WoD
For Time:
21 - 15 - 9
42 - 30 - 18
Calorie assault bike
Wall balls (20/14lbs)
SEE! 😬😳
A huge congrats to the three legends that took part in their CrossFit L1 this weekend gone. Elise, Noah and James. All got their arses suitably kicked by a day one workout and a pic pipe!
The magic of the L1.
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15/12 Calorie row
15 Pull ups
15 Burpees
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull-ups
3 Sets
3 Pull up negatives (5 seconds)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
12 Strict banded pull ups (unbroken)
Hell of a job from you all throughout Friday and 24.2. We saw all fast paced amazing scores, unbelievable resolve and a shit ton of community spirit. It’s what the open is all about.
Love it!
With only one week left… we’re bound to get thrusters and pull ups. So why not practice one of them…
CrossFit Cardiff WoD
For max weight:
Thruster
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
What’s it going to be? 24.2 is yet again, set to be a very uncomfortable affair. But… you will be doing in amongst a cool bunch of folk who will all be feeling the exact same… shared pain!
The goal for tomorrow is to make it so painful that you have no idea what’s going on during 24.2 so it’s irrelevant anyway.
MY HANDS ARE FUCKING COLD BY THE WAY.
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Double unders
20 Calorie assault bike
10 50ft sandbag shuttle runs*
These are you go, I go rounds.
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Strict press
3 - 3 - 3
Push press
3 - 3 - 3
Mid-week and nearly there. The wait is almost over. I am of course talking about 24.2 rather than the working week! No CrossFitter cares about that at this stage of the year, all they are doing is keeping their eyes poised on Dave Castro’s instagram so that they can be first to crack the code of his ridiculous “clues!”
You will never guess them!
CrossFit Cardiff WoD
3 Rounds, each for time:
20 Wall balls (20/14lbs)
15/12 Calorie row
10 Burpees over the rower
15/12 Calorie row
20 Wall balls (20/14lbs)
Rest 6 minutes between rounds
Last week we steered clear of a heavy load due a little bit to being governed by programmed around 24.1 and hoping that we don’t ruin folk with crippling DOMs in the build up.
This week we have manned up and forgotten all that rubbish! 😉…
CrossFit Cardiff WoD
A: Within 10 minutes, establish a 1 RM snatch
Rest 5 minutes
B: For time:
Run 800m
3 Snatch
Run 600m
2 Snatch
Run 400m
1 Snatch
Snatch load is 90% of part A
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups
3 Sets
3 Pull up negatives (5 seconds)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
12 Strict banded pull ups (unbroken)
Predictably, 24.1 hurt and hurt a lot! Weird right!
I know you all watched the announcement and thought that it would be fun as a result (😬😳😁😉), seeing these unbelievable savages perform the workout in a time much faster than yours/mine and look like it did nothing! Taylor Self… 5:40!! WTF!
We are a third of the way through. Get your guesses in for next week and remember, it will be taking place on Friday!
Now then, to the week! If I have programmed 24.2 on Thursday I’m sorry!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15 Calorie echo bike
15 Toes to bar
15 Double dumbbell push press (50/35lbs)
This was a fun workout, I did it on an L1 a week ago alongside a wheel chair athlete who, crushed the living hell out of it! What a privilege it was to train with that man!
A very, VERY Happy St David’s Day to all of you Welsh legends but PLEASE… STOP LEAVING THONGS ON THE TOILET FLOOR… this is actually a first after 13 years of the gym’s history. 😂
Happy and hopefully sunny weekend!
CrossFit Cardiff WoD
Within 30min complete as many rounds and reps as possible of:
80/65 Calorie assault bike
800m run
HIDE MEN, for f*%ks sake HIDE!!! It’s the once in every 4 years that you can be caught out. If she asks you out for a romantic dinner play DUMB! 😉😉
CrossFit Cardiff WoD
For 4 rounds, every 6 minutes:
250m Row
15 Thrusters (35/25kg)
12 Pull ups
Specialty
For 5 rounds, every 3 minutes:
1 Clean deadlift, 1 hang clean, 1 clean, 1 hang clean
10 - 10 - 10
Clean grip, hook grip deadlifts
SIGN UP FOR THE OPEN… DO IT!!! COME ON!!!
I mean I have and I am the most injured I have every been at this stage of the season. Enrique has signed up and is ready to kick all of your arses! Get amongst it!
CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
5 Burpee shuttle runs*
30 Air squats
5 Burpee shuttle runs
*out and back 25ft = 1. A burpee must be performed with each change direction.
