Workout of the day
First. Day. Back in work. FML.
Just as my body has got used to eating out, sleeping in, training when I want and generally doing whatever feels good, I now have to start to integrate myself back into society and, well……do a job and be a responsible human again.
Opening up the Box for morning crew tomorrow at 6.30am is going to be brutal, so I hope I’m not there on my own guys……guys!?
Elizabeth (with Power Cleans)
21-15-9
And so another year draws to a close, for some it'll be your first year in CrossFit, and if you've been doing it consistently for more than 3 months you'll no doubt have had all the early improvements both in your fitness but also in your physical appearance. Those close to you will probably have started to comment on your appearance and your attitude. This is just how it goes.
Ask yourself how do I look, feel and perform? The rest is just words. Enjoy the journey.
For others it is a time to reflect on your performance goals, both those that have been achieved and missed in 2015, and what you would like to happen in 2016. Most importantly though is how you are going to commit to achieving them. To help in this process I will be wiping the "Goals" white board tomorrow and invite you all to write (in very small writing) your name and 3 goals for 2016. Cross them off as they are achieved. That way you are publicly accountable for them.
Good luck gang, and no matter who you are, commit to making 2016 a healthier and fitter year than 2015.
New Years Eve Team WOD!
In Teams of 3
8 minute AMRAP of:
Immediately into
7 minutes to Establish a 1 RM Back Squat from the rack (Score is all three weights added together)
Don't worry, you'll have time to warm up your back squat before we start the workout.
Immediately into
8 minute AMRAP of:
For the two AMRAPS, as soon as team member 1 moves from the first station to the second station, team member 2 can start at the first station. Team member 3 starts at the first station once team member 1 is resting, you will carry on in this fashion for 8 minutes. Score is total number of rounds and reps of Team Member 3.
There's a storm coming!
In Pairs
Share the work as you want
100-80-60-40-20
Cash out - Run 1 Mile (Say hi to Frank)
Great turn out today guys, just shows that fitness doesn't need to start on 1st Jan, and it doesn't need to be a ' six week plan' or a '30 day fitness challange' . Its every choice, everyday, forever. Make it sustainable, make it fun, this is not a short term thing, its a way of life.
Tomorrows WOD
3 Rounds
Score is total accumulated reps.
Im sure you've all had quite enough of being stuck in the house for an unnatural amount of time with family members who you never realised wound you up quite as much as they do..... Randomly smashing into food, watching Bond films, Home Alone and Elf.....
This will sort you out.
PARTNER WOD!!!!!!!!
5 Rounds for Time
Share the work as you wish apart from the cleans which are YGIG. Both partners run.
A few folk earned some serious points in the bank tonight...eat those "heroes!" Drink that beer. It will be just deserved! Especially if you head to the box to do today's utter shitfest, as well as get 150 burpees knocked out on Xmas day!
If not, I hope you all have a blinding Xmas. Enjoy the break and take full advantage! I can't wait to see you all after the silly season kitting out to the hilt in your brand new CrossFit gear!
Xmas Eve WoD
In Pairs and for time:
Run 800m
100 Hang Power Snatch (40/30kg)
100 GHD Sit Ups
Run 400m
50 Back Rack Walking Lunges (60/40kg)
50 HSPUs
Run 400m
25 Push Jerks (80/60kg)
25 Bar Muscle Ups
Run 800m
All reps cal be divided been partners as you see fit, both must run together.
Following the class, everyone is welcome to come and take over our local caffeine distributing venue.
Xmas Day Burpees will be performed at 10am - 150. No coaching, warming up or fluffing (unless Ian comes down), just 3...2...1...GO.
Please post times to comments and have a cracking Xmas
For Time:
'Double Grace'
For time: 60 Clean and Jerks (60/40)
For time complete:
Complete this anyway you chose. Break it into rounds or complete it as its written, it's up to you!
Tonight, it became blindingly obvious who used which hand to...write with! 😉
Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out.
CrossFit Cardiff WoD
10 Rounds for time of:
100m Sprint
10 KB swings (32/24kg)
100m Sprint
10 Burpees
Rest 1min
Please subtract 9mins from your total time and post to comments.
I know what you lot are thinking, you want today's workout to be another one of CrossFit Cardiff's benchmarks right? I agree, I think seeing as it left Hannah unable to deadlift a wall ball then it passes the test!?
That is what you were thinking right? And nothing about why I was yelling "cock and balls" out and McKenna during the 6pm class. Thought so.
Could you all like and comment below if you would like Canada to come back from Canada once she has stopped F'ing around ooooooooout there please!
CrossFit Cardiff WoD
3 Rounds for time of:
3 Rope climbs
15 Overhead Walking Lunges (45/35lb dumbbell in right hand)
3 Rope climbs
15 Overhead Walking Lunges (45/35lb dumbbell in left hand)
Please post times to comments....
Who wants an 11am class on Xmas Eve?? Speak up team.
What is not happening is an 8pm class as I did one year. Couldn't get out of the gym even on Christmas Eve.
So today's workout was purposefully placed in order to ensure that you weren't required to perform anything too crazy on hang over day number 2. Tomorrow though...not so much. Enjoy...
CrossFit Cardiff WoD
For Time:
100 Cal Row
100 Double Unders
75 STOH (40/30kg)
75 Air Squats
50 Hang Power Cleans (50/35kg)
50 GHD Sit Ups
25 Deadlifts (80/60kg)
25 HSPUs
*there will be a 25min time cap on this workout.
Please post times to comments...
So thats another Xmas Party in the books.... Well represented gang.
Tomorrows WOD
Every 3 minutes perform a set
Given we are now entering the Christmas period and people start to travel back to their families, we will be temporarily reverting to one coach in the evening for a few of the classes. We'll be back to normal in January.
Also the Xmas opening hours will be as follows:
Before we cut loose and enjoy ourselves at the legendary annual Christmas Party, lets earn it. This is the most horrendous fun WOD......
THE 12 DAYS OF CHRISTMAS
The following movements will be completed in the same fashion as the song, if you can't remember how the song goes, Jon Hares has offered to sing it to you all tomorrow before the WOD.
So the WOD will be 1 Deadlift, 2 MU/1 Deadlift, 3 Box Jumps/2 MU/1 DL, 4 Press Ups/3Box Jumps/2MU/1DL.....etc all the way until you have done 12 Squat Snatches.
Time Cap is 35 minutes.
If the usual crowd of you turn up tomorrow this is going to take A LOT of organising which should be beautiful carnage, but please can I ask you to make an extra special effort to listen to EVERYTHING the coaches say. That way, we may all just make it through this!!!
PARTY STARTS FROM 6PM IN FACE 11. THERE IS SOME BUFFET FOOD AT 7PM AND LIVE MUSIC THROUGHOUT THE EVENING. WE HAVE THE WHOLE PLACE TO OURSELVES BUT THE PLAN IS TO HEAD INTO TOWN LATER!!
...and to conclude the weeks slightly alternative programming, lets do a team WOD during the week!
See you beautiful people on Saturday night X
In teams of 3
40 x 10 metre Farmers Walk shuttles (32/24) - share the work as needed
Row 2km & 100 burpees (Two people share the burpees, one person rows at the same time- rotate rower as needed)
20 x 10 metre double Front rack KB lunges (24/16) - share the work as needed
Row 1km & 50 burpees (Two people share the burpees, one person rows at the same time- rotate rower as needed)
So about those Thrusters.......Sorry like.
a) Establish a 1RM Turkish Get Up (up to a max of 32kg)
Here's an instructional video
Start light and gradually build up.
The weight has to be completed on each arm for it to count.
b) 30-20-10
*After every round, run 200m with the plate.
If you haven't collected or paid for your hoodie yet, can you please do so tomorrow! Don't make me name and shame you.
New T-shirts are at the printers and will hopefully be in by the weekend.
Tomorrow is all about the Thrusters....... and your mental strength.
One set of Max reps each
Score is total accumulated reps.
Just to be clear, DO NOT try a 3 minute AMRAP at each weight. You get one go, and its a max effort for reps. Once you drop the barbell you can't pick it up again until the next round with a lower weight.
Go on, admit it, you enjoyed the bleep test didn't you!? ......
Big shout out to the CrossFit Community for coming together and deciding collectively to bestow a 98 burpee penalty on Lucy and big respect to her duly smashing them out like a boss.
A precedent has now been set!
Back to more familiar programming tomorrow.
A) 15 minute EMOM - Overhead Squats
From the floor and try to add weight each minute. The objective is not to set a PB, but to Overhead squat as close to perfection as you can whilst adding load. Focus on form.
B) Annie
50-40-30-20-10
Happy Monday, today we're taking you back to your school days. Enjoy the trip down memory lane.
A) Muscle Up Technique
If you have Muscle Ups then perform a 7 minute EMOM. The number of muscle ups each minute must stay the same and if you fail any minute then you must record a DNF so check your ego and pick a sensible number.
B) Bleep Test
For those of you that didn't do this in school and are not sure what this is, that is probably a good thing.
It involves having to run between two cones spaced 20m apart. You have to arrive at the cone before or at the 'bleep', the difficulty increases over time as the bleeps get quicker. if you miss two consecutive bleeps then you're out. Don't worry, as always, there's plenty of time to warm up and try it out before we start.
CrossFit Cardiff WoD
In Pairs, for time:
15 - 12 - 9 Box Jumps (30/24")
15 - 12 - 9 Handstand Push Ups
15 - 12 - 9 Dumbbell Squat Cleans (45/35lbs)
15 - 12 - 9 Ring Dips
Each athlete will complete all the reps. Person 1 will perform 15 box jumps, person 2 performs 15 box jumps, and then 12 and then 9 and continue until all movements are completed.
Please post times to comments...
