Workout of the day
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WOD
"We are doing the right things, for the right people, for the right reasons"
Coach Greg Glassman.
CrossFit Cardiff WoD
8min Partner AMRAP:
20 TTB
10 Back Squats (100/70kg)*
1 partner starts on the TTB, the other on the Back Squats. Switch when both have finished their required reps.
*bar to be taken from the floor.
Please post times to the whiteboard...
So a 2km row still hurts...weird!
Today we go a little longer and get slightly more technical.
CrossFit Cardiff WoD
For Time:
Double Unders
Medicine Ball Cleans (20/14lbs)
HSPUs
Please post times to the whiteboard...
Now this workout could be really easy...or you could make it really hurt! I know what will be better for you in the end.
Go full Dave Douthwaite retard, from the start and hang on for dear life, just like Dishy Double D does.
CrossFit Cardiff WoD
For time:
Row 2km
Please post times to the white board...
Well that had a significant stimulus and was gangs of "fun!" I hope you are all recovering from the weekend and ready to embark on a new summer glute quest.
As you will have seen, the "chill out" room has be re-located to the balcony. This is due to Cardiff Krav Maga utilising the space to run classes. They have amalgamated with us at the gym and shall be teaching classes on the main floor from 8pm onwards. Please help them to integrate into our community, they will bring with them a new avenue for you bad asses to potentially let off some steam should you wish.
From now on, we shall be having you guys walk into the door on the left-hand side of the box so as you can head straight upstairs. Merely come back down the same way and enter the gym as you normally would.
Before too long, I will be planning of having a easier and far cooler method of accessing the viewing platform, but please bare with me as it will take a lot of work.
CrossFit Cardiff WoD
A: 3 sets of 20 GHD Hip Ext
B: Front Rack Walking Lunges
10 - 10 - 10 - 10
Goooooood luck! Please post loads to the white board...
I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come.
Big love,
Davs.
Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness.
CrossFit Cardiff WoD
For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups
Please post times to the white board...
#legends
The man, the myth and the legend, Al Conroy is working closely with Bradders to organise a super cool and chilled out throwdown, something which historically has been a blast.
The info is dotted about the gym on posters and repeated below. It's NOT an April fool!
It will be a great day, loads of fun and there might even be some meat....
CrossFit Cardiff WoD
For Time:
Run 800m
30 C&Js (70/50kg)
Run 400m
30 Chest To Bar Pull ups
Run 800m
Please post times to the white board...
In an attempt to NOT mess you guys up prior to 17.5, the team at CrossFit Cardiff have been hard at work whilst susposedly at work, hatching a plan as cunning as a fox with a degree from Oxford!
Here it is...
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
200m wall ball carry (20/14)
50 wall balls (20/14)
25 burpees
5 rope climbs
Do your worst Castro!
Watch him redisgn 17.5 to the above now, as he clearly reads our blog!
Awesome lifting tonight team. Big weights flying all over the shop!
CrossFit Cardiff WoD
For 18mins complete an EMOM of:
1. 10 Strict Pull Ups
2. 15 Press Ups
3. Row 12/10 Calories
Make the the gymnastics pieces hard, search for honest reps, especially on the press ups.
Post ticks to the white board...
And soon enough, you'll look like this...just with legs!
Cracking effort on 17.4 team, only one more week to go. Man that went fast!
Now if the deadlifts, or possibly tonight's front squats lit your glutes up a little then never fear, there is a needle brandishing ginger Froning doppelgänger cutting about the box with a thorough YouTube education in the art of acupuncture. He is willing to jab any mofo!
CrossFit Cardiff WoD
Perform each round for time and load:
50 Double Unders
5 Hang Power Cleans.
Then 40 and 4, 30 and 3...10 and 1.
Rest for 3 mins between rounds.
Please post times and loads to the white board...
He was so gentle!
This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try.
Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying.
CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")
You go, I go format.
So...variance. The method by which we get so fit. Looking back at what elements of our program we have recently complimented, so that we can plan what comes next, or...fuck that right off and repeat the same workout a couple of days later! Sorry!
At least this time around you'll only have to do it for 13 mins!
CrossFit Cardiff WoD
'17.4'
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155lb)
55 wall-ball shots, (20/14-lb) ball to 10/9-ft target
55-calorie row
55 handstand push-ups
Social
Once you have all cooled off (and that might take a while), we shall be showing the new CrossFit Games feature film "The Fittest On Earth - A Decade of Fitness", on the big screen from 7pm.
A few amazing folk are planning to set up slow cookers full of delicious, tender and mouthwatering meat, at the gym in the morning, so that they will be ready for the showing. Others are planning on ordering a dominos to be delivered and many are making their own seriously tasty sounding treats. Whatever you prefer. Bring snacks, beers, and anything else you fancy, I'm not fussed...just don't play the popcorn game!
You will not be expected to perform burpees at any point, but we all know what happens as soon as any kid finish watching karate kid.
If you are too paleo to drink a beer or eat a pizza, we still love you...the only reason I am offering this is that the film comes at a cost but I have been able to get it for free and thought I'd share it with you.
Partner Friday!
CrossFit Cardiff WoD
12min AMRAP:
You go, I go.
20 MBCs (20/14)
10 HSPUs
Please post Rounds and reps to the whiteboard...
So if all those air squats (or tonights deadlifts) didn't get your buns feeling like steal...these will.
CrossFit Cardiff WoD
Overhead Walking Lunge
8 - 8 - 8 - 8
Please post loads to the whiteboard. Your aim is the heaviest possible weight for all 8!
Yep, you lot looked just like I did once i'd finished that workout...like you'd been kicked in the relative nuts. Not pleasant.
Have a look at our Instagram page, reebokcrossfitcardiff, for details of the April Fools Throwdown. If you don't have an Instagram account, create one and follow us, or...borrow a friend who does.
CrossFit Cardiff WoD
3 Rounds For Time of:
50 Double Unders
25 TTB
15 Deadlifts (100/70kg)
A grippy sprint...get after it and hold on to that bar! Pleas post times to the white board...
So that workout hurt, yet again! Quadzilla! Luckily though, I went fast enough to begin my journey towards those unreal, hairy buns!
CrossFit Cardiff WoD
Within 20min complete an AMRAP of:
40 Bar Facing Burpees
30 Clean And Jerks (50/35kg)
30 Bar Facing Burpees
30 Clean And Jerks (65/45kg)
20 Bar Facing Burpees
30 Clean And Jerks (80/55kg)
10 Bar Facing Burpees
Max Clean And Jerks (100/70kg)
Power Cleans are RX'd.
Thank you to everyone who came down and made last night such an amazing experience. Kathryn kicked butt, shortly followed by Mama Lawson doing the same thing.
The box was bouncing!
CrossFit Cardiff WoD
4 Rounds for time:
400m Run
50 Air squats
Please post times to the whiteboard...
A WoD like this will give you buns like that...
Rest up and get ready, or...come in for an old school shitfest!
CrossFit Cardiff WoD
'Kelly'
5 Rounds For Time of:
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14)
Please post times to the whiteboard...
The Open starts today (well tomorrow but you know)! Holy shit that came around fast! Get signing up to Team Reebok CrossFit Cardiff.
Let's have another awesome season of firsts.
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Snatch
Male load (40/50/60/70/80)
Female Load (30/35/40/45/50)
3 Rope climbs between each set.
Please post times to the whiteboard...
It's nearly pissing March, which means it's nearly summer and the open is upon us.
So cool to hear that so many of you have signed up. It's really simple, all you have to do though, is log in and ensure that you have joined up to our CrossFit Cardiff team.
It is under Reebok CrossFit Cardiff. Get after it team...
CrossFit Cardiff WoD
For time:
1000m Roew
50 Burpees
25 GHD Sit Ups
please post time to the whiteboard...
Follow the sign above! 🖕🏻🖕🏻
I'd just like to pass on a huge thank you for coming down and doing that workout. It means a massive amount to me.
CrossFit Cardiff WoD
Back Squat
3 - 3 - 3 - 3 - 3 - 3
Get those glutes fired up and post loads to the whiteboard...
