Workout of the day
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WOD
Well that escolated, really fast!! 😳 Let's hope that none of you have to hold anything above your head tomorrow!
CrossFit Cardiff WoD
Back Rack Walking Lunges
12 - 12 - 12 - 12
Progress to lift as heavy as possible; that good technique will allow.
Please post loads to the whiteboard...
Amber the gym dog???
Never think that a med ball clean is going to be anything but brutal; they are the work of the devil!
Tomorrow I challenge you to go as hard as you possibly can throughout part A, and beat the 8mins during part B.
CrossFit Cardiff WoD
A: Within 8mins complete as many rounds and reps as possible of:
10 Cal Row
2 - 4 - 6 - 8 - 10 - ...etc of STOH (60/40kg)
Rest 8mins
B: For time:
Repeat your score from Part A, but with descending STOH (60/40kg)
It looks like that whiteboard shout read..."Ash is HAVING a poo"
Now, even though the pallet sofas upstairs look bad ass, you will have to refrain from sitting on them for a minute or two; and for two reasons:
1. Sam Price is making super cool pillows to fit them.
2. You will get splinters in your butt cheeks as they are yet to be sanded. However, if you do forget, don't worry...Dutch Maik has selflessly volunteered to remove them for you!
CrossFit Cardiff WoD
10min AMRAP:
20 Med Ball Cleans (20/14lbs)
15 TTB
Challenge yourself to go unbroken on those med ball cleans.
Please post rounds and reps to the whiteboard...
CHUCKY!!!!
Tomorrow we welcome the newest batch of hungry on rampers, and they are busting to get into class!
You excisting memebers, you know the deal, anyone who looks like a rabbit in a set of headlights, grab them and show them the ropes; we all remember how it felt to go to your first class!
CrossFit Cardiff Partner WoD
10 Rounds for time of:
Run 200m (both athlete's run every round)
Complete one round of:
10 Burpees
15 KBS@32/24kg
Alternate rounds of the Burpees and swings such that each partner does 5 rounds.
Please post times to the whiteboard...
Well those rows sucked massive amounts of ass! I can't wait to see Suller's times! ;-)
Team Ginger Crusts just finished at 20:49 GMT.
CrossFit Cardiff Partner WoD
Within pairs complete as many rounds as possible in 20mins of:
15 Air Squats
10 TTB
5 Burpees Box Jumps (24/20")
Please post rounds and reps to the whiteboard...
PS. Remember that there's no 09:30 class tomorrow or Monday morning.
Cheeky little sprint tonight...5 cheeky little sprints tomorrow...
CrossFit Cardiff WoD
Perform 5 rounds, each for time of:
500m Row
Rest 3mins between efforts...
Please post time to the whiteboard...
I have a request team. Beth is headed to South Africa on Saturday to help set up a charity organisation called inspire children and youth.
It is run by one lady and Beth is an ambassador. They mission is to break the cycle of poverty in the rural farms outside of Cape Town.
We are looking for any donations of clothes toys and toothbrushes, sports things and judo kit would be amazing! If anyone has anything to spare could you please bring it too the box before your next class and I shall ensure that she gets it.
Check it out on Facebook https://www.facebook.com/inspirechildrenandyouth/
Big love to all and congrats to some many folk who PB'd their squat tonight. Mel, Stu, Matt P, Sam, Katie, Jade, Ash, and that's the only ones I saw. F**king legends! We'll need to implement the PB horn.
CrossFit Cardiff WoD
5 Rounds for time:
10 Deadlifts (100/70kg)
15 GHD Sit Ups
Run 200m
pleasr post times to comments...
After a moderate load squat with a cheeky rep range, we are going heavy!
The goal for tomorrow is to progress through the reps by gradually loading the bar with more load for each set.
The mistake would be however, to start super light...in the words of Robbie Lawson..."NO, NO, NO, get after it from the start!"
CrossFit Cardiff WoD
Back Squat
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to the white board...
Welcome back from a weekend of wonderful sun...surf...and...workouts??? Hopefully you all had some well earned R&R but did not get arrested!! 👮🏼😳😉
There is generally only the one thing that I enjoy more than exercised induced human suffering...taking the piss out of Jimi on this blog. However, I am happy to get it back, hence why I've posted the below picture...
CrossFit Cardiff WoD
'Elizabeth'
For time:
21 - 15 - 9
Cleans (135/95lbs) *
Ring Dips
*today we are going old school, squat cleans.
18 years ago today, proudly graduating Commando School. 16 years old and ready for a fight! 💪🏼😳
Evening all. Alongside this workout update, I write to give you guys some news which I am sure many of you have actually already heard.
For many years, Brad has been the Head Coach of Reebok CrossFit Cardiff. He has guided you through workouts with support and passion, teaching you how to perform some of the more difficult movements as well as the easier ones. He has helped many of you fulfil your fitness goals and smash training targets.
Brad is now moving on to pursue other ventures. The entire team here at CrossFit Cardiff, and I’m sure it’s members too, wish him the very best for the future.
That being said, there are exciting times ahead for CrossFit Cardiff. Keep your eyes peeled for some big changes to your box, starting next week. You won't have to look hard...
CrossFit Cardiff WoD
Establish a 1RM, for the following complex:
Deadlift
Power Clean
Squat Clean
Push Press
Push Jerk
Teamwork will win the day today, you've just got to ensure you don't have a melt down! They didn't mean to miss that wall ball target. 😉
Synchrospewing commence...
CrossFit Cardiff Partner WoD
For Time:
21 - 15 - 9
42 - 30 - 18
Partner Deadlift (160/120kg)
Synchro Wall Balls (20/14lbs)
Please post times to the whiteboard. .
These two NEED to be a pair!!!
Well that looked to have the desired effect! You lot kicked ass, every class was electric! Such a supportive group of legends!
CrossFit Cardiff WoD
10 Rounds for time of:
30 Double Unders
1 Legless Rope Climbs
1 Rope Climb
Please post times to the white board...
Just like that!!
We are launching a new marketing campaign based around any old pictures of members that can be photoshopped to look like the attached.
Please, if anyone knows of anything as wonderful as Woody posing for a stop smoking banner then I NEED to know about it. The only thing that has come remotely close so far is a picture that I was made aware of with Louisa posing for the cover of a soft porn novel; or so it looked! Why let the truth get in the way of a good story hey! ;-)
Sorry Woody!! It definitely was NOT your husband that sent me the original!
CrossFit Cardiff WoD
4 Rounds for time of:
9 Squat Cleans (80/55kg)
15 Burpees Over the Bar
Thank you very much to our friends at CrossFit Serenissima for this brutal workout.
it was NOT Jimi!!!
Everyone love a single arm overhead lunge!
CrossFit Cardiff WoD
'Modified Lynne'
5 Rounds For Max Reps
Bodyweight Bench Press
Pull Ups
Take two minutes rest between sets...
Fuck you quiche.
Welcome to another week, where we begin by priming glutes ready for the summer months and testing some shoulder stability.
Now, you can do so in style, with a new CrossFit Cardiff basic Tee. Please speak to a coach to purchase.
CrossFit Cardiff WoD
Single Arm Overhead KB Lunges
15 - 15 - 15 - 15
These set are each arm, and as heavy as possible.
Please post loads to the whiteboard...
We are hosting a CrossFit Level 1 seminar on the 24/25th of June and so the gym will be closed for the weekend.
Keep your eyes peeled for an organised gaggle of super fit CrossFitters to scale Pen-Y-Fan.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Pull - Ups
Ring Dips
Single Overhead DB Walking Lunges (50/35lbs)
Make sure you put plenty of sudocrem on those monkey butts, you don't want the scabs cracking at the bottom of a front squat! ;-)
CrossFit Cardiff WoD
Front Squat
5 - 5 - 5 - 5 - 5
So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...
CrossFit Cardiff WoD
Within 15mins, complete as many rounds and reps of:
5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")
Please post rounds to the white board...
Watch out for Monkey Butt
Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me...
The less you give a fuck...the happier you'll be.
CrossFit Cardiff WoD
For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees
Please place scores to the white board...
Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.
CrossFit Cardiff Partner WoD
For Time:
Run 400m
50 STOH (70/50kg)
50 TTB
Run 800m
50 TTB
50 STOH (70/50kg)
Run 400m
If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.
Only one person can accumulate reps at any one time. Both must run together.
