Workout of the day
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WOD
The weekend is upon us, meaning we can stop smashing ourselves into an oblivion (after tomorrow morning anyway) and enjoy spoke lay ins (?), chilled days and or stinking hang overs… take it!
Like the next round after a rest period, Monday is coming soon!
CrossFit Cardiff WoD
Within a 15 minute window complete:
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups
And…
1 Rep max
Snatch
Well I did warn you, and that is all I can do. Now, I have genuinely been struggling since doing that workout. Only today I feel confident enough to not have to walk down the stairs one at a time, while holding on… just in case!
Meaning that, by Sunday, you might be feeling okay and you are welcome!
CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
5 Handstand push ups
10 Calorie assault bike
50 Double unders
These are you go, I go rounds…
Specialty
Within 15 minutes:
Establish a 1 rep max clean
Accessories
Back extensions
10 - 10 - 10 - 10
Tomorrow is a very special day. You need to whoop, holler, get your party hats on and let an absolute LEGEND of the gym know that she has a shit ton of assault bike calories to do (only as many as I do mind)!
Happy Birthday Gem Vezza you utter stud! You have a very special place within this gym, it’s hard to find another member who is more loved by everyone, I can’t wait to watch you suffer on that beautiful machine!
Big love my friend… I even went easy on the picture!
CrossFit Cardiff WoD
5 rounds for time of within 2 minutes:
20/16 Calorie row
30 Wall Balls (20/14lbs)
Rest 3 minutes between rounds*
*for each wall ball rep not complete, athletes will perform 2 burpees during the rest period.
A cheeky little superset for you lot tomorrow… build those butt cheeky up in time to crush chestnuts in front of the fire!
You’re going to LOVE it!
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12*
*Between lunges, athletes are to complete a set of 25 GHD sit ups.
Specialty
Within 15 minutes:
Establish a 1 rep max snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
You may have massive Monday blues, a two-day hang over and not appreciate your whatever time alarm but… there is some good news. Are you ready?
The McPlant is FINALLY here!!! Now if that is’t Monday morale, I don’t know what is!
CrossFit Cardiff WoD
3 Rounds for time of:
7 Ring muscle ups
14 Power cleans (70/50kg)
21 Air squats
Get that Friday feeling rooted into your bones, especially as a bunch of you are headed to celebrate some very cool, German beer drinking ceremony.
The day after Octoberfest in Munich in 2016 (maybe), easily the worst day of my life!
CrossFit Cardiff WoD
For time:
80 Wall balls (20/14lbs)
Run 400m
60 Wall balls (20/14lbs)
Run 800m
40 Wall balls (20/14lbs)
Run 1200m
GOOD LUCK…with the hang over, not the workout!
It’s Nicole’s fault, she must be angry about something! Either that or bored AF due to having so much time off!
However, I potentially have something similar planned for you all next week, involving the same two pieces of lactic acid inducing equipment that I have never managed to complete. Eeeek!
CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
3 Deadlifts (100/75kg)
3 Box jump overs (24/20”)
6 Deadlifts
6 Box jump overs
9 Deadlifts
9 Box jump overs etc..
Specialty
Clean
1 - 1 - 1 - 1 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Now some of you are actually going to enjoy this, f**k knows why, maybe you are all sadists… I can expect that someone asks to have it programmed again.
Weirdos!
CrossFit Cardiff WoD
For time complete 6 rounds of:
Within 1 minute:
15/10 Calorie assault bike
15/10 Calorie row
Rest 5 minutes
I almost can’t wait to see your faces!
A bit of a double parter to batter your boulders tomorrow legends. Make sure you wash your hair tonight… as tomorrow this task will be impossible!
Good luck!
CrossFit Cardiff WoD
A: Within 10 minutes establish a 1RM push press
Rest 5 minutes
B: 5 rounds for time o
3 - 3 - 3
Strict press
Push press
Push jerk
Barbell loaded to: 40/30kg
Specialty
Squat snatch
1 - 1 - 1 - 1 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Short but sweet (the post not the workout), welcome to the week!
CrossFit Cardiff WoD
For time:
30 Toes to bar
40 Dumbbell hang snatch
50 Dumbbell step overs
40 Dumbbell hang snatch
30 Toes to bar
Dumbbell loading: 50/35lb
One dumbbell, make the sets long and sucky! Pick a weight that you can do lots and lots of reps prior to stopping… if at all.
This must be what death feels like!
CrossFit Cardiff WoD
21 - 15 - 9 reps for time of:
Bar over burpees
Power Cleans (45/30kg)
Run 400m after each round
One more, come on it can be done!
Currently, this day is a week and a day away… it’s very likely that I will not be saying anything like that. More likely is i’ll be attempting to hide in my own right shoe!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 7 minutes of:
80 Double unders
20 Toes to bar
Rest 5 minutes
Complete as many rounds and reps as possible within 7 minutes of:
20 Air squats
5 Shoulder to overhead (70/50kg)
Specialty
Clean
1 - 1 - 1 - 1 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
My prediction for today is that I would actually rather do Fran backwards, twice followed by the same amount of reps on the assault bike, also twice… than drink again!
Still, no one will listen to my plea and therefore back to the booze!
CrossFit Cardiff WoD
4 Rounds for time of:
21/18 Calorie assault bike
15 Box jumps (24/20”)*
9 Deadlift (125/100kg)
*due to the high chance of death, athletes are welcome and in fact encouraged to hop over the box with the use of their hands...
This is a little weird/scary… knowing that I am writing this post in relative comfort but, when it comes out I could well be naked, with every stand of body hair removed cling filmed to a lamppost!
We can only hope hey!
CrossFit Cardiff Partner WoD
Row 2km
Partners are able to switch whenever required.
Specialty
Squat snatch
1 - 1 - 1 - 1 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
A mundane Monday for most, not for me…I am on my stag do. All week!
Therefore, this post (and the rest for this week) is actually being written on Wednesday (of last week). As, there is almost no way I will be functioning for a little while longer!
If I die Nicole, the gym is yours… good luck!
CrossFit Cardiff WoD
A: Within 15 minutes:
Establish a 1RM Back squat
B: With 70% of part A:
7 - 7 - 7 - 7
Back squats
Pinch, punch…F**K!!! October already! This year has melted away. Mental!
Anyway, the last instalment from Mikey for this week. Apart obviously from a decent Saturday morning thrashing! GOOD LUCK!
CrossFit Cardiff WoD
3 Rounds each for time:
Run 1 mile
Rest 8 minutes between rounds
See you cherry pickers on the other side!
A cheeky play on Jackie tomorrow, lucky with a 100m short on the row and even luckier, 5 thrusters shy!
Now remember, if an empty barbell is dropped then god kills a tiny and very cute kitten!
CrossFit Cardiff WoD
3 rounds for time of:
300m Row
15 Thrusters (20/15kg)
10 Pull ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Mid week blasting inbound, something tried and tested by the great and powerful… Mikey B!
He said you would love it and I definitely believe him! 😳
CrossFit Cardiff WoD
5 Rounds for time of:
28/23 Calorie assault bike
14 Hang dumbbell snatch (50/30lbs)
7 Burpees
Rest 3 minutes between rounds
Strength and skill under fatigue, that is the point of an EMOM, hence why the ones you do at this gym suck!
Push the load to be a significant challenge and pick a number of double unders that affords you little rest.
Then, just suck it up for 20 minutes…
CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odds: 5 Power cleans (80/60kg)
Evens: 30 Double unders
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Monday blues…nah, not when you have an utter gymnastics stinker to get yourself stuck into.
Ps. Random nights out at cool places with f**king legends are the best hey!? And all because Mr Hardy cancelled.
CrossFit Cardiff WoD
A: Take 10 minutes to work on handstand holds. Nicole might give you a cheeky EMOM.
B: For time:
21 - 15 - 9
Handstand push ups
Pistols squats
