Workout of the day
I am currently sat up way past my best time, waiting on an “uber? driver to bring back a water bottle that I left in a taxi. Now I think I am being legible but the likelihood it that this is emmntal and you won’t be able to undetanf much.
CrossFit Cardiff Wo
Complete as many rounds and reps as possible in 15 minutes of:
20/18 Echo bike calories
15 Toes to bar
10 Handstand press ups
I am sorry again if you are getting these blog posts at a strange hour, I am not in your time zone and have no idea how to post at the right time…
CrossFit Cardiff WoD
Each set for max load:
16 - 14 - 12 - 10 - 8
Back rack walking lunges
Pinch, punch f**kers and what a depressing one it is… the start of the "‘embers!
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull ups.
He is survived by his mother, Cecilia.
CrossFit Cardiff WoD
"Paul Pena"
7 Rounds, each for time:
100m sprint
19 Kettlebell swings (32/24Kg)
10 Burpee box jumps (24/20”)
Rest 3 minutes between rounds
As there will not be a blog post tomorrow, please put your hands together, whoop and holler for the one you love the most. As, she celebrates her birthday tomorrow.
Nicole is a legend and, she has yet to do echo bike birthday calories, ever! Therefore, one of you go and kidnap her from her dwellings and force her to the nearest bike of destruction.
Penblwydd Hapus Rolo!
CrossFit Cardiff WoD
‘Ledesma’
Complete as many rounds and reps as possible in 20 minutes of:
5 Parallette handstand press ups
10 Toes to rings
15 Medicine ball cleans (20/14lbs)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
I left my home still as a child
I walked a thousand soary miles
To wait for my father, to gather up his truth
He said my boy you've got to run
Don't wait for me, don't wait for mum
We'll come get you, when it's safe for us to move
So I waited many years,
held back the pain behind my tears
For my father, to come find me like he said
And in that time I was alone,
so many years without my home
I made brothers of a different kind instead
And in the time I didn't know,
just how hard the wind could blow
Towards disaster, and the things that I would see
I never found my father,
I never found my mother
Even would I know in my lifetime I will be
A hero into the masses,
to those born without chances
There's a freedom that everyone deserves
I know there's greed and there's corruption
I've seen death and mass destruction
But I'm telling you, and I hope that I'm heard
And I will not be commanded,
And I will not be controlled
And I will not let my future go on,
without the help of my soul
And I will not be commanded,
And I will not be controlled
And I will not let my future go on,
without the help of my soul
And I will not be commanded,
And I will not be controlled
And I will not let my future go on,
without the help of my soul
I will not be commanded,
I will not be controlled
And I will not let my future go on,
without the help of my soul
CrossFit Cardiff WoD
Every minute on the minute, for 20 minutes:
Squat snatch
Minutes 0 - 4: 5 reps at 60/40kg
Minutes 5 - 8: 4 reps at 70/50
Minutes 9 - 12: 3 reps at 80/60
Minutes 13 - 16: 2 reps at 90/70
Minutes 17 - 20: 1 max load attempt per minute*
*do NOT repeat a snatch attempt more than once per minute if you fail. You only have 60s and if you fail will NEED to rest as long as you can.
We know this
I told you that would be gassy as! And, you’re not gonna like this much either…
CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/15 Calorie echo bike
200m Run
After 17 years of CrossFit I still haven’t learnt. On the weekend, it happened to me again, I massively underestimated a workout and it completely ruined me.
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Knees to elbows
Double dumbbell thrusters (15/10kg)
Now a caveat and so maybe it was my fault. I did 150 KTE on Friday night and so changed the workout to be Chest to bar pull ups…
Holy burning lunging Batman! Absolutely awful and the special feeling was long lasting.
A very gassy and cheeky sprint awaits you, do not do a me…
CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row
40 Double unders
Dry those tears, I know it’s hard. The last bank holiday of the year.
Which by the way begs the questions, why can’t the shellfish buggers give us another one to enjoy when we desperately need it most… in the depths of winter. Some companies genuinely call it a duvet day.
CrossFit Cardiff Partner WoD
10 Rounds for time of:
9 Chest to bar pull ups
12 Deadlift (100/70kg)
18 GHD sit ups
These are you go, I go rounds
“That’s us now!”
CrossFit Cardiff WoD
5 Rounds for time of
200m Run
7 Bar muscle ups
1 Squat snatch (80/60 kg)
So I should be moving house today. It’s only taken 8 months, one day I will write a book about the whole thing!
Poor Matt from Barclays didn’t see it coming.
CrossFit Cardiff Partner WoD
”Partner Jack”
Complete as many rounds and reps as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell swings (24/20kg)
10 Box jumps (24/20”)
These are you go, I go rounds
I’ve still got nothing sorry. You are all going to have to wait.
CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10 - 10
Deadlift
5 - 5 - 5 - 5 - 5
Find a heavy load for both movements and maintain straight super sets
Keep your eyes peeled for some top level banter about Janet’s weekend tomorrow…
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie echo bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Huge congratulations to all of those who were competing over the weekend, word is that you are all legends and kicked some serious arse no matter where you went!
Lovely lot aren’t ya!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Front squat
2 Power cleans
2 Front squats
3 Power cleans
3 Front squats
4 Power cleans
4 Front squats etc.
Barbell: 70/50kg
Rest 5 minutes:
For time:
Run 1 mile
You made it to the weekend, crash landing into a significant hang over… hopefully. Enjoy it!
CrossFit Cardiff WoD
For 5 rounds, within 2 minutes complete:
15/12 Calorie row
9 Shoulder to overhead (60/40kg)
Max burpee over the bar
Rest 2 minutes between rounds
This wasp has been following me all weekend, I might bring him home.
CrossFit Cardiff Partner WoD
Complete as many rounds, reps and calorie as possible within 20 minutes of:
Echo bike
Rounds of Cindy:
5 Pull ups
10 Press ups
15 Air squats
Partner 1, complete calories on the echo bike
Partner 2 complete one round of Cindy
Athletes rotate after each round of Cindy.
The hump can sometimes be hard to get to, especially if someone has been destroying your legs along the way. All you need to do though, is come into whatever class you want to attend today. Before you know it, it’s done.
I wonder if someone could count all the times i’ve waffled about Wednesday on this blog as a way of bolstering success rather than just telling you to sort yourselves out and get in the gym!
I might change my tact from here on out!
CrossFit Cardiff WoD
For time:
6 Rounds for time:
60 Double unders
15 Handstand push-ups
5 Power cleans (70/50)
This will likely be longer and way more sucky than you think it is going to be! Just so you know.
Mundane Monday is done and dusted and we are into the thick of it. Day two of this savagery sees up completely destroy our legs with some heavy squatting! And two different variations allowing you to brutalise your abs too!
CrossFit Cardiff WoD
For max load:
10 - 6 - 2
Front squats
10 - 6 - 2
Back squats
The goal here is to start your back squats at the load (or heavier) that you used for the set of 6 front squats
Welcome to a new week all, one without hangovers or jet lag (I hope but you actually never know)!
Rather, consistent fitness that can be performed without doing burpees in the grass or burning hands on tarmac attempting to handstand walk (actually again, you never actually know)!
CrossFit Cardiff WoD
3 Rounds for time:
Run 1000m
50 Dumbbell hang snatch (50/35lb)
25 Toes to bar
You’ve made it to the weekend, kick back, do some fitness and get smashed!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 - 12 - 14 - 16 - 18…
5 - 6 - 7 - 8 - 9… etc.
Wall balls (20/14lbs)
Deadlift (100/70kg)
A cheeky bit of lifting and a very cheeky short bit of conditioning.
LIFT HEAVY & GO FAST!!!
CrossFit Cardiff WoD
A: 3 - 3 - 3
Strict press
B: Complete as many rounds and reps as possible within 6 minutes of:
12 Alternating dumbbell snatch (50/35lbs)
10 Burpees over the dumbbell
