And it continues… boring blogs!
CrossFit Cardiff WoD
Overhead Squat
5 - 5 - 5 - 5 - 5
Straight and heavy.
Viewing entries tagged
Overhead Squat
It’s the penultimate day of the year, bonkers hey! One more day to come in and get pumped AF ready in time for your new years eve nights of not going to clubs but coming home early!
The last day of deciding those new years resolutions, the ones that you will stick to! At least until they get boring!
The last chance of the year to set yourself a new PB…
CrossFit Cardiff WoD
A: Within 15 minutes establish a 1 rep max for:
Overhead squat
B: 5 - 5 - 5 - 5
Overhead squat
at 70% of A
What an amazing weekend! A trip to the Commando Training Centre, heading to Swansea for some serious fun and frolics, but not before hitting a bad ass workout at CrossFit Cardiff on Saturday morning. Which, provided a significant stimulus for you guys, especially Christie…
Never have I have had to “check my pulse”, rather her pulse (anyone’s pulse) during a workout. Genuinely thinking that she was going to croak mid assault bike sprint left me wondering…have I finally gone too far!
Don’t worry, that thought soon left my mind and I am now back to normal!
Welcome back the Tribal Clash warriors, competing all weekend causing them to be forced to be removing sand, lodged into places that the sun doesn’t shine, for weeks to come! Congrats teams, hell of an effort. As far as we know, they finished 31st and 35th. Legit!
CrossFit Cardiff WoD
Overhead squat
4 - 3 - 2 - 1*
*With the load used for the 1 rep overhead squat, perform one set of max reps Front Squat.
When I first started CrossFit I thought that it had a vendetta against my measly little legs, punishing them with squats today and lunges tomorrow, deadlifts the next. And then I listened to Sherwood. The sadist creator of CrossFit Linchpin, an online presence that I often turn to in order to punish myself.
Another lesson I powerfully learnt was that CrossFit.com (look at it) programmed it’s workouts to exceed the capacity of the world’s fittest athletes. Now being a Former Marine I thought I was bullet proof, especially when I put the coveted green beret on, now I was 10 ft tall and bullet proof. Or, in the words of Ozzy Man…YEEEAH NAAA YEEEEAH! I remember looking at the workout Angie:
For Time:
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Air Squats
…and thinking “how the f**k am I supposed to do 100 pull ups in a row"?” and then being entirely humbled watching a video of Chris Spealer do it…
“Yeah but his feet are anchored in the sit ups!!!”…Okay!! 👍🏼
Tomorrow’s workout was not gained from Linchpin, nor CrossFit.com, neither was it inspired by either, but it certainly will fit the above statements. Scale, preserve the stimulus, stay safe and fight another day…it will still mess you right up but don’t worry, this time you have safety in numbers…
CrossFit Cardiff Team WoD
Within Teams of 3, 3 Rounds for time of:
15 Overhead Squats (90/70kg)
75 Toes To Bar
75 Burpee Box Jump Over (20”)
One athlete working at any one time.
Please record total times to the whiteboard…
It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!
As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.
Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.
CrossFit Cardiff WoD
On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:
- Overhead squat
- Front squat
- Back squat
Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!
Team one of our own needs our help. Hamish is set to take on a significant challenge in order to raise funds and awareness for a charity dear to his heart.
The inspiration for the event was to attempt a feat that would thoroughly test mental and physical resolve and, to raise money for the Cystic Fibrosis Trust. There are around 10,000 people in the UK living with CF and the Trust provides funding for research into new life changing treatments and clinical care, as well as supporting families and individuals with the condition. Hamish said “I’ve witnessed the important work that they do and their impact cannot be overstated.”
The challenge - 5000 Burpees. To be completed with a 15 hour time limit.
The Plan - on Saturday February 16th, at 05:00, Hamish will begin his attempt. Pacing himself to complete 333 burpees per hour, will the goal to finish the last burpee by 20:00.
During that time, he is going to need some help. Any of you who are willing to jump on in and perform a burpee of 100 please, pipe up, you will be more than welcome!
Hamish has currently raised over £1,000 and is pushing towards an even bigger number. Each extra £1 raised will go a long way to motivating me through the day, Please help where you can.
There will be a collection box on the day or if you prefer, simply click here.
Get behind him and lets raise some serious cash for an awesome cause!
Good luck Hamish!
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5 - 5*
*the goal is to maintain the same weight across. Aim high and lift big. Once you have…
…please write your scores to the whiteboard…
Anyone still walking like a complete muppet with the inability to plantar flex? Nope, just me?!
The good news is, Ash didn’t do it, you know because of his “back injury.” Meaning that he gets to watch us all walk around like idiots and laugh. He’s such a cracking bloke, a double yolker some might say.
Tomorrow however, you get to grow those butt cheeks again, meaning that you can show us your tricks at the Christmas Party…only if you pay a coach £20 though.
CrossFit Cardiff WoD
4 Sets of the following complex*
4 Overhead Walking Lunges
2 Overhead Squats
4 Overhead Walking lunges
*same weight across sets
Please write loads lunged to the whiteboard…
