Workout of the day
Viewing entries tagged
Assault Bike
Monday and with a bang! Rid yourself of those hang overs with some serious intensity and NO meltdowns (between pairs - I highly recommend NOT doing this with your husbands or wives), via Nicole’s vile up and coming week!
Enjoy team!
CrossFit Cardiff Partner WoD
4 rounds of:
Partner A: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Partner B: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Barbell loaded at 100/75kg
HERE WE GO…what you have all been waiting for…the BIKES!!!
Now this workout is going to be a challenge, but…it’s better to get the thing done sooner rather than later. Like taking off a plaster or a strip of wax when you’ve donated your chest hair to a charitable cause…off in one, deal with the suck!
CrossFit Cardiff WoD
5 rounds of:
Within 2 minutes:
15/12 Calorie bike
50 Double unders
Max burpee box jumps (24/20”)
Rest 4 minutes between rounds
You’ll be alright! If you get any burpee box jumps, please write the total per round to the whiteboard…
Well it’s been a really busy day on Saturday. Speed was of the essence meaning that not only did the old wall mounted rig come down, but the new one went up.
One hell of a day’s graft. Super early morning hero workout, followed by a load on manly stuff, followed by a massive coffee, and more manly arsed stuff! Ending the day with copious amounts of manly beer! Legit!
What that all meant was, is that I had a free day today in the sunshine. Which was well spent being butchered by Han and bonding with the furry legend! Happy days!
CrossFit Cardiff WoD
In teams of 3, perform 15 rounds for time of:
20/15 Calorie assault bike
200m Run
50 Double unders
These are you go, I go rounds.
Get those times up to the whiteboard before you leave into lockdown…
A wet and windy end to the week! It’s a good job that there is no more running, you lucky buggers you! Shit sorry, I am lying!
There is a time cap on each section of this workout. But unfortunately you don’t get to know it, so that you can all push like ninjas in an attempt to just go as fast as possible, rather than make the time cap. There’s no way you studs won’t!
CrossFit Cardiff WoD
10 Rounds for time:
10/7 Calorie bike
5 strict pull ups (pronated grip)
Rest 5 mins
5 Rounds for time:
Run 200m
15 Toes to bar
Finally instalment prior to the weekend.
If you lot are interested, Eric Roza (the new owner of CrossFit) put out a pretty cool “Community Town Hall” (essentially a brief of what has happened recently and what is new to come), some communications from the horses mouth. Information for the direction that the company is going in. If you have been involved for any length of time, you will understand that this is a big deal, the first time I’ve ever seen it happen.
Enjoy, here is the link…link
Drink a beer while you’re watching…
CrossFit Cardiff WoD
Within 10 minutes, complete as many reps as possible of:
15 Burpees
50 Double unders
Rest 5 mins
Within 10 minutes, complete as many reps as possible of:
10/7 Calorie assault bike
10 Dumbbell snatch (50/35lbs)
Please get both AMRAP scores up to the whiteboard and head out for a boozy Friday night…
This is the second time that I have written this post. My poor laptop (was nearly launched across the room) just can’t cope anymore. During lockdown it has had an utter battering, working way harder than I ever have! Every day asked to edit some video or other, and perform ridiculous tasks rather than just download lots of “educational” videos (i promise they are)!
Now the first time around, this was way funnier, but…you will just have to trust me.
Anyway, it’s so f**king cool that we are able to train outside again now! And even better as 3 MASSIVE (I hope, they are still in the boxes) gazeboes have rocked up. Meaning that you guys will be able to throwdown in the pissing rain, safe in the knowledge that your assault bike seat will be dry when you get back for round 2!
CrossFit Cardiff WoD
5 rounds of:
Every 4 minutes
15/10 Calorie assault bike*
15 Burpees
Loading
Bodyweight
At home scaling
*substitute the calorie bike for a 100m sprint
At home warm up
Run 400m
5 Walk outs
5 Press ups
5 Burpees
Run 200m
15 Burpees
Sprint 100m
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
Long has been the danger of shared programming, coaches attempting to outdo each other. Every week I receive the programming for the up and coming five days and every time I laugh at the battle that is going on under my very nose.
A friendly battle of course, with the mantra “cruel to be kind” firmly directing their decisions, but none the less, the weekly workouts are silent “f**k you’s”. Each becoming progressively harder.
The good news for you lot is that you are the fitness guinea pigs, experimental mice, just trying to survive the random controlled trial going on under your nose. The benefit though, is an elite level of health and fitness
You are welcome!
CrossFit Cardiff WoD
In teams of 3, every 3 minutes:
45/36 Calorie assault bike
30 Box jump overs (24/20”)*
Rest the remainder of the 3 minute window, repeat for 10 rounds.
*These are waterfall style rounds:
Team member 1 does 15/12cal and 10 BJO
Team member 2 starts there 15/12 cal as soon as number 1 gets off.
GOOD LUCK, don’t smash your face into a box but DO write your successes on the board…
Met Con
For time:
21 - 15 - 9
Ring rows
400m sand bag carry between rounds.
End with carry
Please write your times to the whiteboard…
You guys all throwing down, doing a hero workout, helps me massively! Especially having had bugger all sleep the night previously, jumping in with you legends makes life much easier…weird that!
Tomorrow’s workout has nothing to do with all that, but it will be highly entertaining, for me especially…
CrossFit Cardiff WoD
4 Rounds each for time:
15/10 Calorie Row
20 Double dumbbell front squat (50/35lbs)
15/10 Calorie Assault Bike
Rest 8mins between rounds
A long rest between rounds and you know what that means…😬
Please write timings for each round on the whiteboard…
Met Con
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Sandbag over the shoulder
20m sandbag shuttle run between each round
If you hadn’t already guessed, this will be nasty!
It’s close team, the end of the week. I can sense some distension between the ranks, sore muscles and repeated battering at the hands of Davs and CrossFit Cardiff are like a gigantic morale hoover, leaving nothing but DOMs in its wake.
You’re fine though! You can power through! The weekend is nearly upon us! And you have the easiest workout of the week coming at you tomorrow, you’re going to love it!
CrossFit Cardiff WoD
4 Rounds, each for time:
5 Back squats (120/90kg)
15/10 Calorie assault bike
Run 200m
Rest 6mins between rounds
How hard could it possibly be? Times for each round to the whiteboard please…
Two more opportunities to polish the year of fitness off, as well as start working on that additional “holiday weight” and…off set the carnage that the new year is bound to ensue. If you come tomorrow and Tuesday, it officially cancels out any amounts of celebration…it is science and almost entirely factual!
REMEMBER the timings:
10:00 - 11:00: WoD Class
11:00 - 12:30: Open Gym
CrossFit Cardiff Partner WoD
For total time and reps, complete as many rounds and reps as possible, within 10 minutes of:
10 Wall balls (20/14lbs)
10 Kettlebell swings (24/16kg)
You Go, I Go rounds
- REST 2 mins -
100 Bike calories (split however)
Enjoy and get those rounds and times up, so that you can enjoy the new year…
The time is near team, really near! I now really do NEED your Xmas party ticket money pretty please. Any payments made after Friday will only be accepted following the completion of an utterly disgusting workout involving an assault bike and a wall ball.
Despite the fact that this late payment will gain the recipient an increase in their levels of fitness, it will likely also provide them with a black eye, the visible evidence of the after effects of a heavy medicine ball to the face…in perfect time to look all fancy in your smartest clobber!
Just pay up instead…
CrossFit Cardiff WoD
Back Rack Walking Lunges*
12 - 12 - 12 - 12
Following each set, with as little rest as possible:
Sprint 15/10 Assault Bike Calories
Rest 5mins between efforts
*These sets are intended to be as heavy as technique will allow. Please get your loads up to the whiteboard, accompanied with the seconds/minutes taken to complete said calories.
GET YOUR XMAS PARTY TICKETS PAID FOR!!!
The room hire is sorted, the beer is brewing and the awards acceptance speeches are being prepared. Do NOT miss out because you “forgot to go to the cash machine”. Lucky for some, Friday 13th is the cut off date! Do it, do it now, today, get after it! Come on!
Oh, and click that magic button yes on the FB event! I have to tell them how many blankets they will need to wrap around how many pigs!
It’s lunch time, the perfect time to GO TO THE CASH MACHINE!!
Anyway, two parter tomorrow
CrossFit Cardiff WoD
A) Within 20 minutes, work through:
• 3 sets of 10 (max) hip extensions
• 3 sets of 10 (max) back extensions
• Tabata Hollow Rocks
B) For time:
50 Calorie assaut bike
50 Wall balls (20/14lbs)
Guess what. It turns out that having three days off, on each drinking yourself into such a state that makes it physically impossible to locate the toilet door and therefore escape your darkened prison, resorting to sleeping it off in the bath is not the best preparation for 20.5 followed shortly afterwards by the Remembrance Workout. Shock horror.
Anyway…
CrossFit Cardiff WoD
For 4 Rounds: in 90 secs
20/15 Calorie assault bike
Max effort ring dips
Rest 4 and half minutes between rounds
Please write the completed reps per round to the whiteboard…
The open has had its hump day, now more than half way through and although you may well think that the worst has been and gone, think again. There is no way that just because thrusters were in the second workout that they won’t be in the last! Who knows what that evil mind has conjured up.
Just because we have already had a repeat, doesn’t mean that there won’t be another! We can only prey.
The only thing that you lot can do in preparation is to smash yourselves thoroughly throughout the week. Rock up for 20.4 smiling, ready to attack whatever lies in your path. Take a knee for a minute afterwards, but only after you have given your judge a fist bump. Feel sorry for yourself for a few seconds, get up and go and cheer for a friend. Shake everyone’s hand and hold your head high, understand that if it was designed to be easy then there would be no seed in its worth.
“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Workout.”
– Pat Sherwood.
As an added bonus, support some local charities…
Get amongst it guys, share these links and keep those £££’s coming in.
CrossFit Cardiff WoD
4 rounds, for max reps of:
In 90s -
20/15 Calorie Assault Bike
Max muscle ups (ring/ring/bar/bar)
Rest 4:30 mins between rounds
Accumulate a lot of different styles of muscle ups and get the total number up on the board…
When will it stop, will it stop? With any luck, before 20.3. The DOMS i’m talking about, obviously. Its ok though, as some folk have done 30 plus rounds and so clearly they are utterly messed up, likely laying up in bed. They definitely weren’t completely unaffected the following day and busting out multiple workouts after doing the bastard thing 2-3 times. Fit pricks!
CrossFit Cardiff Team WoD
In teams of 3 and within 25 minutes, complete as many rounds and reps as possible of:
1 Rope Climb
5 Bench Press (60/40kg)
10 Calorie Assault Bike
These are “you go, I go rounds”. Therefore, all out sprints…good luck!
Please write total rounds and reps to the whiteboard…
Anyone else looking like a complete idiot when walking around? Suddenly, your pins just give up on you, maybe due to an unsuspecting curb, ditch, uneven ground or just because they just said NOPE!!
just me, never mind.
You all have faces which are extremely pleasing to the eye, and as well as what I have just mentioned above,, this is the other reason why in today’s workout I strong encourage the use of the hands!
CrossFit Cardiff WoD
3 Rounds, each for time:
25/20 Calorie Assault Bike
20 Box Over Jumps (24/20” Hands are allowed)
15 Burpees
Rest 4mins between rounds
Record times for each round and get them up on the whiteboard…
Welcome to a wet hump day! And don’t we just have the perfect way for you lot to stay dry!
I think I should utilise the gym’s membership to take it in turn to kick my dogs arse with epic walks. Let’s set up a rota, an hour about, you can meet him plus the previous walker at my house and immediately take him back the way he has just come. A short water break will be taken into consideration for him and the off coming shift shall receive free counselling upon his or her return.
Maybe this way, he will chill the hell out. Even if it is only for a day.
CrossFit Cardiff WoD
5 rounds for max reps of:
In 2 mins:
15/10 Calorie Row
15/10 Calorie Assault Bike
Max double unders
Rest 6 minutes between rounds
Please write your reps per round up on the whiteboard…
Butter wouldn’t melt!
We are nearly there. “Test” week is nearly over. But, not yet.
We are not doppelgangers, we are the real thing! We do one thing and do it hard. However, the real world often tests strength under fatigue and duress. The world is not perfect, far from it, strength/met con would be awesome. Lifting those heavy arsed loads at low heart rates and fresh. Unfortunately, every time I’ve had a fight it’s been with pre-fatigue. Lets see how much of an effect it actually has.
CrossFit Cardiff WoD
Four
Set the heaviest weight possible for each lift:
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Snatch
Rest 6mins before
Within 2 Minutes
25/20 Calorie Assault Bike
1 RM Clean
Post loads, in red for any new personal bests, to the whiteboard…
The good thing about partner workouts is that you get to hide in the relative safety of each others suffering, better but sometimes worse in a team, more rest ultimately equals more pain. A way of programming programmed rest without actually calling it so.
Those are the special ones after all, the interval style, vomit inducing moderately loaded barbells that make you wonder the meaning of life. Maybe ones with some cheeky assault bike calories to start? Yep, they are for sure the worst…😬
CrossFit Cardiff WoD
4 Rounds for each time:
20/15 Calorie Assault Bike
15 Thrusters (60/40kg)
5 Ring Muscle Ups
Rest 3 mins
Some new additions are coming to the already bad ass rig! Gone are the days of queuing for high ring muscle ups, not with the new trawlers attached. Folk will be able to jump on up, full of the fatigue provided by the other movements within the workout. No longer will there be anywhere to hide…”no no, you go, I’ve got to get some chalk otherwise i’d be straight up!” All you have to do is jump!
Of course, all of the above is being written in hope as the parts are only scheduled for delivery today. What might well happen is that I end up watching video after video on a rapidly dying iPhone battery waiting for someone to stitch my face back together…just like the last time I adjusted that rig! 👍🏼
CrossFit Cardiff WoD
Within 2 minutes and for 5 Rounds complete:
30 Seconds of Max Double Unders
90 Seconds of Max Distance Assault Bike
Rest 4 mins between rounds
Please write total distance for all rounds completed to the whiteboard and check on Davs teeth…
