Okay so I know I said I had a vile workout yesterday, but I promise you that this is going to be far worse… you are welcome!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
2, 4, 6, 8… etc
Deadlifts (100/70kg)
Burpee box jumps (24/20”)
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Vile
Happy Friday, let’s hope you all have that special feeling! You know the one that takes you minutes to get out of bed, unable to walk down the stairs without going backwards and causes you to look like an utter legend when trying to get anything off the bottom shelf in Tesco!
Remember, what makes you bad makes you better!
CrossFit Cardiff WoD
For time:
15 Ring muscle ups
60 Power snatch (35/25kg)
15 Ring muscle ups
I did tell you it was bad hey. I mean it wouldn’t have really mattered, there’s no way you’d have ever thought it could’ve been that bad. My arms, lats, traps, biceps, legs and back were all hanging off of me for days!
You are going to love the DOMs from that one. No hair washing for the rest of the week.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load each set
Rest for an undisclosed period of time, then…
For time:
30/25 Calorie assault bike
Rest 2 minutes
20/18 Calorie assault bike
Specialty
Pull ups
Retest:
3 Minutes max pull ups
4 Sets
5 Strict chest to bar pull ups
15 GHD sit ups
10 Elevated ring rows
For 6 rounds, every 1 minute
10s L-sit
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! 😬😳
Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!
Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar
Well it seems as if you lot needed a little bit longer to get over the silly season, at least the 6:30amers did anyway! The issue now though, is that you have to come back to a complete and utter shit storm.
We all discovered on Saturday just what happens when Mikey B programs after a few pints GOOD LUCK!
CrossFit Cardiff WoD
For 5 rounds, within 3 minutes complete:
15/12 Calorie echo bike
5 Push jerk (70/50kg)
Rest 3 minutes between rounds
Mid-week and I am sorry we have a hurdle to jump. Not to worry though… you didn’t need that skin on your hands anyway no? Blame Mikey B!
CrossFit Cardiff WoD
‘Eva’
5 Rounds for time:
Run 800m
30 Kettlebell swings (32/24kg)
30 Pull ups
Janet’s face when reading the blog… yes it’s real!
We’ve started, the week is underway and due to it being Tuesday, you are likely feeling the effects of Chad 1000x right about now. Fingers crossed you are able to pick your keys up if you drop them or more importantly, I hope you do not drop them in your first place.
Tomorrow, so as you know, is nasty! It’s just no comfortable.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
18 GHD sit ups
9 Push press (60/40kg)
6 Ring muscle ups
Specialty
For 5 rounds, every 2 minutes
2 Negative pause handstand press ups
4 Sets
8 Pike push ups
10 Roll backs
3 Sets
8 Deficit press ups
15 Tricep extensions
Welcome to the weekend and more than likely some form of complete and utter thrashing by the hand of Mikey B and an assault bike! Good luck!
Before you do that though, this might just pinch a little bit… just a little.
CrossFit Cardiff WoD
10 rounds for maximum reps of:
30s Burpees
30s Rest
30s Dumbbell thrusters (2 x 50/35kg)
30s Rest
With a cheeky, fast paced and fun (if you ignore the thrusters) partner workout to start you off it’s time to find out who of you are the cherry pickers!
There’s no way you are due a rest day yet!
Specialty is going to be rammed!
CrossFit Cardiff WoD
For time:
5 KM run
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
It’s Friday and tomorrow I am travelling over an hour away to be voluntarily bitten by a shit scary dog… and you lot will still be in more pain than me! UNLUCKY!!! 😂😉
Happy Friday anyway!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees
Who can go unbroken?
Yep, chucked in a cheeky 2022 yesterday, the first of many!
Tomorrow’s workout was inspired by that Irish assassin who you know and love so well, just with a little extra spice added!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Thruster
2 Power cleans
2 Thrusters
3 Power cleans
3 Thrusters
4 Power cleans
4 Thrusters etc…
Barbell weight: 60/40kg
Specialty
A: Ring muscle up progressions
B: 3 sets of:
3 RMU negatives
40s ring support
Cutback stash is still on sale. Until you lot buy me out of stock I will be programming absolutely vile assault bike workouts that make you vomit… that is not a threat!
Get your hands in your pockets and look cool as a result!
CrossFit Cardiff WoD
For 4 Rounds and within 3mins:
20/15 calorie Assault Bike
30 Wall balls (20/14lbs)
Max rep burpees
Rest 6 minutes between rounds.
Just a taste!
Specialty
3 - 3 - 3 - 3 - 3
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
Increasing weight for all sets
I hope you have all enjoyed the savagery that has been coming your way over the past few days! You can stand by for a lot more! 😁
Especially the one impending workout that made my wife vomit! It is coming, not this week but it IS coming!
It wasn’t even this workout below that caused the issue, it was even worse than this!
Now this may appear confusing, but trust me, it’s only painful!
CrossFit Cardiff WoD
A: For max calories on the Echo bike:
Work Rest
0 - 10s 10 - 1:00
1:00 - 1:20 1:20 - 3:00
3:00 - 3:30 3:30 - 6:00
6:00 - 6:40 6:40 - 10:00
10:00 - 10:50 10:50 - 15:00
15:00 - 16:00
B: Deadlift
15 - 12 - 9
Max weight for each set. 1 attempt
JUST BECAUSE THERE IS A PART B, DOESN’E MEAN YOU CAN SLACK ON PART A!! WE RARELY DO IT
Monday morning blues and with a bang! This workout has attempted to end many of you, multiple times! I would not fancy doing it with a 5 day Glastonbury hang over! OUCH!
Go out of the gate at absolute suicide pace and do everything within your power to hang the hell on…
GOOD LUCK, you are going to need it!
CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees
HUMP DAY and not even really as Friday is bank holiday! We are actually way over the hump and on the way down!!
Tomorrow’s workout is a staple heavy day of Mikey B’s, he has a vendetta out against your little legs, and god bless him for it!
CrossFit Cardiff WoD
5 Sets for max weight:
6 Front squat
12 Front rack walking lunge
6 Front squat
Vile!
If you thought that the the week has been “fun” so far then you are in for a shock tomorrow! You are going to LOVE it! Don’t worry, it’s just the wind down to the VERY SUNNY (🤞🏽) weekend! We can only hope!
No need to fluff this up…good luck!
CrossFit Cardiff WoD
6 rounds of, within 4mins:
10/8 Assault bike calories
10 Wall balls (20/14lbs)
5 Burpees over box (24/20”)
Vile!
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V-ups
10 Strict chest to bar
5 Russian dips
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!
Okay so work this one out…
I’m sat in Barcelona waiting to board the British Airways 20:00 flight to London’s Heathrow airport, delayed and now set to depart at 20:45 while…watching the passengers of the 20:30 British Airways flight to London’s Heathrow airport smugly board for an on time departure.
Standard implementation of some Sunday night f**kery from the travel gods!
Towards the end of this year, they have not been my friends.
CrossFit Cardiff WoD
For total completed reps, 4 rounds of:
50s on, 10s off
40s on, 20s off
30s on, 30s off
20s on, 40s off
10s on, 50s off
Clean and Jerks (60/40kg)
Please post the number of completed reps to the whiteboard…
