Workout of the day
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WOD
PB snatches and PB 2k rows flying about alice oover the plats tonight. Loved it!
Tomorrow we get the chance to compare ourself with the best in the business...
CrossFit Cardiff WoD
"Legless"
For time:
21 Thrusters (95/65lbs)
3 Legless Rope Climbs
15 Thrusters (95/65lbs)
2 Legless Rope Climbs
9 Thrusters (95/65lbs)
1 Legless Rope Climb
If you fancy seeing something special, then click below and take yourself to the 45th minute...
https://www.youtube.com/watch?v=cEpXh1L2rZ4
On the afternoon of 22 May 2013, a British Army soldier, Fusilier Lee Rigby of the Royal Regiment of Fusiliers, was attacked and killed by Michael Adebolajo and Michael Adebowale near the Royal Artillery Barracks in Woolwich, southeast London. Rigby was off duty and walking along Wellington Street when he was attacked. Adebolajo and Adebowale Killed Drummer Rigby in cold blood, telling passers-by that they had killed a soldier to avenge the death of Muslims by the hands of The British armed forces.
Unarmed police arrived at the scene nine minutes after an emergency call was received and set up a cordon. Armed police officers arrived five minutes later. The assailants, armed with a cleaver and brandishing a gun, charged at the police, who fired shots that wounded them both. They were apprehended and taken to separate hospitals. Adebolajo and Adebowale are British of Nigerian descent, were raised as Christians, and converted to Islam.
On 19 December 2013, both of the attackers were found guilty of Rigby's murder. On 26 February 2014, they were sentenced to life imprisonment, with Adebolajo given a whole life order and Adebowale ordered to serve at least 45 years. The attack was condemned by political and Muslim leaders in the United Kingdom and in the international press.
Drummer Lee Rigby had proudly served for his country in Helmand province, Afghanistan, a place that later transpired to be safer than his own home! Lee Rigby was distinguished as being a solider due to the Help For Heroes t-shirt that he was wearing, a charity he supported and one which received £600,000 in donations in the days that followed his death.
When I served in the military we were told never to bare any uniform, display any badges and to show no sign of who we were! This is wrong! The people that fight to defend our country, both past and present, should receive the respect that they deserve. If this is all that we can do to show that, then so be it!
Please come along to the gym, perform his workout and pay your respects to the fallen.
Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother, his step-father and two sisters.
We shall never forget. Rest In Peace now Drummer Rigby
CrossFit Cardiff WoD
“Riggers”
For time:
22 Calorie Row
25 Squat Cleans (40/30kg)
22 Double Unders
25 Bar-hop Burpees
22 Double Unders
25 Push Press (40/30kg)
22 Double Unders
25 Pull Ups
22 Calorie Row
When it gets hard remember why...
What could possibly go wrong today, on Friday the 13th?! Nothing, so long as you don't risk that the speed camera won't have any film; attempt your first high ring handstand push up, on the rings or pee into the wind! No problems.
CrossFit Cardiff WoD
Within 15mins complete as many rounds and reps of:
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Right Hand
10 TTB
5 HSPUs
10 TTB
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Left Hand
You lot were throwing around some impressive loads tonight team, super cool.
Amazingly, none of you died! Even though three special ladies tried in a multitude of ways to do so...you survived! Tomorrow will be easy in comparison!
Morning crew you are in for a treat, Mel is back armed with a new form of quidditch...
CrossFit Cardiff WoD - Courtesy of CrossFit.com
4 Rounds of:
Within 4mins:
15 Wall Balls (20/14lbs) (12/10ft)
30 Medicine Ball Cleans (20/14lbs)
Max Cal Row
Rest for 4mins between rounds
Please post total calories rowed to comments...
SLUT DROPPING
What a sweaty, humid, and seriously cool night! As Speal warned you guys...that WoD was NOT comfortable!
A great effort put forth by the bunch of you beasts!
Now, get busy chucking some heavy shit above your head...
CrossFit Cardiff WoD
5 - 5 - 5 Push Press
3 - 3 - 3 Push Jerk
1 - 1 - 1 Split Jerk
Start with an aggressively heavy barbell (around 80% of your 1RM push press) and aim to increase the load for each set, across each lift.
If you are confused, then simply make sure the bar is heavier than the last time you pick it up.
Please post loads to comments...
This weekend is a bank holiday, meaning that you lot will all be out and f**ked up on Sunday night, hopefully anyway. Therefore, please see below for the opening hours on Monday:
Monday 2nd May - 10:00 - 11:00 Open Gym
11:00 - 12:00 WoD
If you show up at 5, 6 or 7pm then perform 5x400m runs with 3mins rest between.
CrossFit Cardiff Partner WoD
For time:
30 - 20 - 10
Calorie Row (each partner to perform the above number of reps)
Dumbbell Step overs (2x45/35lbs)
Dumbbell Pull Up (45/35lbs)
Please post times to comments...
Lastly, a huge Happy Birthday to these two legends!!
A retarded amount of you came in and kicked butt today. Not posting the WoD clearly helps with cherry pickers!
NOT for Hendy though, although he did attach his apple watch to a dog and make it run 5km (nearly). An attempt to make it look like he trained.
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
TTB
Overhead Squats (40/30kg)
Ring Dip
Please add times to comments...
Well that was the busiest morning class that we've ever had! And all it took was for Bradder's to "forget" to post the blog! #cherrypickingMoFos
CrossFit Cardiff WoD
3 Rounds for time:
Run 800m
80 Air Squats
8 Push Jerks (85/60kg)
please post times to comments...
Screw Bambi, you guys are like whippets! Fast as F**K!!
Let's see who can get their first muscle up...
CrossFit Cardiff WoD
For Time:
30 Muscle Ups
Please post times to comments...
Rest In Peace
So my ass in sore! Make sure you comment on this post if you have to call in sick for work tomorrow.
Also, if anyone fancies videoing themselves walking down a flight of stairs in the morning thats just fine, post it on the Facebook group.
CrossFit Cardiff WoD
Perform each for time:
Run 1 mile
Rest 5mins
Row 1km
Rest 5mins
Run 1 mile
Please post times to comments....
...that's why.
We are well on the way to May, and you know what that means...this year is flying by AND, more importantly, SUMMER IS COMING!
What that means is that you need to get your asses ready for the beach! Luckily for you, we've got your back at CrossFit Cardiff...
CrossFit Cardiff WoD
A: 4 sets of 20 Hip Extensions
B: 5 - 10 - 5
Back Squat
Back Rack Walking Lunge
Back Squat
You have 4 sets to find the heaviest load possible for the above complex. The bar stays on the back until the complex is finished.
Please post loads to comments...
PS: Revenge is sweet.
Shift from a fast and furious workout to a mid range chipper. Good job it will be just as fun.
CrossFit Cardiff WoD
For time:
100 Double Unders
50 Pull-ups
25 STOH (50/35kg)
50 Pull-ups
100 Double Unders
Please post times to comments...
Alright you old sweaty dogs, it's time to welcome in the newbies. You'll be able to easily distinguish them: the ones who go crossed eyed when attempting to figure out what HSPUs, AMRAPs or STOHs are!!
Please help them out and remember, not too long ago...that was you.
Isn't that right Jimi??
Please come on in team, it'll only take you a few years of hard slog to look as bad ass as this!!
CrossFit Cardiff Partner WoD
"Adopt an On Ramper"
Within 15mins complete as many rounds and reps as possible of:
4 Handstand Push Ups
8 Power Cleans (60/40kg)
12 Box Jumps (24/20")
This workout will be performed in a You Go, I Go format. One round at a time.
Please post scores to comments...
Pinch...punch...first of the month. This is no April fools...
CrossFit Cardiff Partner WoD
'Big Sexy'
For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups
Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement.
Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.
Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.
Tough WoD today, good work on hammering through it. There were some awesome looking HSPUs and big leaps on load and improved movement with the cleans.
Push yourself, never be afraid to fail and turn the volume down on that little voice inside your head. Regularly do things that scare you.
Now tomorrow...think like Mo
CrossFit Cardiff WoD
A) 3 Rounds each for time:
Row 500m
Run 400m
Rest 5mins
B) 4 Rounds of:
20 Hip Extensions
30s L-Sit hold
Vanity corner for the up and coming summer months!
Please post times to comments...
Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.
CrossFit Cardiff WoD
For time:
30 - 24 - 18
15 - 12 - 9
Handstand Push Ups
Hang Power Cleans (80/60kg)
Please post times to comments...
I'm thinking about organising a calendar, with pictures of you guys for each month. We have already had some interest with the month of April having being already snapped up, picture displayed below...
CHIPPER!!!
CrossFit Cardiff WoD
16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Please post times to comments....
Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.
For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"
CrossFit Cardiff WoD
16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Please post total reps to comments...
Jon Hares is ready for 16.3
Congratulations team...none of you shit yourselves. Not to my knowledge anyway. Although I think Hendy was pretty close! Dazza too!
Tough workout right?! Half of it was in the mind though. I saw multiple people drive so hard with their legs that the bar flew over their heads, that should not happen. Clearly the power was there, it's just the direction. Think about this...when you drive home tomorrow night, I want to you try and reverse your cars into your garage at 100mph. Thats all you were doing. The power and speed was there, you guys just needed to figure out the direction. But guess what...you're trying to throw a shit ton of weight overhead when you are breathing in through your nose and out through your ass! Not easy! But it's purposeful.
I want you to work out at intensities so great you spiral into the floor not knowing which way is up, down, left or right; how are you going to insure that you didn't pull too early with your arms? Will your fine motor recruitment go to shit at the limits of your capacity?? Fuck yes! If you drive too fast you'll crash, if you shoot too fast you'll miss the target, if you type too fast you'll hit the wrong keys. But to think that you will ever develop the intensity absent those crashes into the wall, hitting the wrong key...never, never going to happen. I promise.
What you need to do is constantly ratchet up the point at which the margins of error become unacceptable. So that it takes more and more and more to get you to fumble. And you're not going to do it without crashing into the wall.
It's ok to fail. Well done you utter legends!
CrossFit Cardiff Partner WoD
5 Rounds for time:
Run 100m
10 Burpees
Rest 60s
10 Burpees
Run 100m
Rest 60s
Both partners are working at the same time. One begins on the run, the other on the burpees. Whoever finishes first waits for their partner to high 5 them before they switch. Once both of you have both run and performed the burpees, you rest for 60s. Change the order of who starts on what and go again. That is 1 round, you do 5.
Post times to comments...
So everyone made it through the day by abiding to the first rule of CrossFit...don't die! We had some seriously close calls though, you lot are officially mental! It's safe to say that I will not be programming overhead squats for a little while, it's gonna take a month or two for my blood pressure to settle.
Now having said all that, there were PBs flying about all over the joint tonight. There are some strong assed MoFo's amongst you lot, fair play!
CrossFit Cardiff WoD
5 Rounds, each for time of:
3 Power Cleans (100/70kg)
3 Front Squats (100/70kg)
3 Push Jerks (100/70kg)*
20 Pull Ups
Rest 90s
Please post times for each round to comments...
*nope i've not had a stroke, that is the RX'd loading. It is very challenging and by the 3rd round you should get the feeling that you may well soil yourself at some point during the 4th. Each round will be capped at 5mins, but you should scale to be able to complete them in around 2.
