WoD - Friday 12th April, 2019

Well they said the heat wave would begin mid April and last 3 months, and I am poised ready to go. Let’s hope that weather man Mr Fish is not full of as much sh*t as he was when he reassured the British public that there was definitely NOT going to be a hurricane on the south coast of the UK; all those years ago!

Anyway, if I have to ride my bike across town with 5kg of frozen dog meat in a rucksack again in the meantime I may well go down with hypothermia!

Last one of the week!

CrossFit Cardiff WoD

10 - 10 - 10 - 10 
8 - 8 - 8 - 8
Back Rack Walking Lunge*
Deadlift*

These are supersets, meaning that you go straight from a set of lunges to a set of deadlifts. Wave goodbye to your hamstrings and get your loads up on the board please…

*Progress in load throughout all sets so long as technique allows. 
*Same weight throughout all deadlift sets, touch and go reps with minimal de-loading (bumpers just graze the floor).

WoD - Tuesday 26th June, 2018

I am only vaguely sorry for that, and because even though I'm sure it hurt pretty badly...it will have done you oodles of good! You might not be able to see that now, but one day soon, you will. 

From now on in however, the week will be easy! Surely nothing can be as bad as that...right? 

Back under the bar tomorrow, from lots of reps to a few. Few but heavy. Get that ass pumped and ready for the weekend! 

CrossFit Cardiff WoD

Back Rack Walking lunge*
8 - 8 - 8 - 8

*The goal with these sets is to build from around 60 to 70% of 1RM back squat throughout. 

Please write your numbers up on the whiteboard...