Wednesday 20th April 2016

April 19, 2016

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.

Tuesday 19th April 2016

April 18, 2016

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...

WoD - Monday 18th April 2016

April 17, 2016

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...

WOD - Friday 15th April

April 14, 2016

Partner WOD

25 Min AMRAP

50m Buddy Carry
4 Wall Walks
8 Muscle Ups
16 KettleBell Swings (32/24)

Share the work however you wish.

(Tip: Find someone light who can do Muscle Ups)

Beachwear is optional.

WOD - Thursday 14th April

April 13, 2016

Tomorrow is not complicated. You'll get out of it what you put into it. The harder you push yourself the more return you'll get for your time invested, its that simple.

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort” Greg Glassman

a) 50 Burpees over the rower, then Row 2k

b) Skin the Cat practice

WOD - Wednesday 13th April

April 12, 2016

a) Squat Therapy

I know you roll your eyes when you see this, but EVERYONE can improve on their squat a little bit, and that improvement will carry through to a number of CrossFit movements.

Improve your squat, improve your life.

b) Strength Day

Establish a 1 Rep Max Thruster (Power clean or squat clean is allowed) but the bar starts from the floor.

WOD - Tuesday 12th April

April 11, 2016

Roll out your calf muscles tonight, it'll help on the 200m run tomorrow.

21 minute running clock

Every 3 minutes perform

15 Wall Balls
10 Pull Ups
200m Run

Rest the remainder of the 3 minutes (if each round takes more than 3 minutes then do a 21 min AMRAP)

Most of the known universe was created in three minutes..... all you have to do is some Wall Balls, Pull ups and a short run. You've got this.

WOD - Monday 11th April 2016

April 10, 2016

Todays WOD is for Michael Sakowski. For those who don't know 'Big Mike', he talks a bit like Arnie and is roughly about the same size as him too. Mike has recently got his Double Unders but hasn't had a good WOD to fully test them out yet.... This will give them a good airing mate ;)

Complete the following sets of Unbroken Double Unders for time.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*

*On the minute every minute, perform 3 Clean & Jerks (60kg/40kg)

20 Minute Time Cap. If you haven't completed the set you're on by the end of the minute, or you break them then you you have to restart that set again.

Scaling options are - Broken DU (No singles allowed, just a lot of DU practice and C&J!)

WOD - Friday 8th April 2016

April 7, 2016

Friday can only mean one thing . . . .

Partner WOD!!

20 Minute AMRAP 'you go I go rounds':

1 Rope Climb
100m Sprint
1 Squat Clean (100kg/70kg)

Don't forget, bring some form of protection for your shins, rope burn is not cool.

WOD - Thursday 7th April 2016

April 6, 2016

Part A

5 rounds not for time:

10 strict ring dips (scale by doing 5 super slow negative reps followed by 5 quick jumping reps)
15 GHD sit-ups (shorten the number and range of motion based on previous experience. Trust me you don't won't to be waking up the next morning and not being able to get out of bed)

Part B

5 Round For Time:

10 Burpees
15 Kettle Bell Swings (32/24)

WOD - Wednesday 6th April 2016

April 5, 2016

Mary

20 minute AMRAP:

5 Handstand Push Ups
10 Pistol Squats
15 Pull Ups

WOD - Tuesday 5th April 2016

April 4, 2016

For Time:

30 - 24 - 18

Deadlifts
Hang Power Clean
STOH

Weights at 50kg/35kg

WOD - Monday 4th April 2016

April 3, 2016

PART A

Establish a 1 rep max back squat

PART B

1 minute max distance row
30 second rest
1 minute max distance row
30 second rest
1 minute max distance row

Your challange is to row a total of 1000m if you're a dude and 800m if you a chick. Good luck!

WoD - Friday 1st April 2016

March 31, 2016

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.

WoD - Thursday 31st March 2016

March 30, 2016

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...

WoD - Wednesday 30th March 2016

March 29, 2016

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...

WoD - Tuesday 29th March 2016

March 28, 2016

I hope you guys have enjoyed your Easter break. Time to get back to the box, with normal class timings, to smash yourself clean of Easter eggs or millionaire shortbreads! 😉

CrossFit Cardiff WoD

A: Snatch

1 - 1 - 1 - 1 - 1

B: Snatch

5 - 5 - 5 - 5 - 5

The focus of part A is to establish a new 1RM. Take 75% of part A and keep that load for part B , work on effciency of movement for these reps. Take as much rest as needed to make them unbroken sets.

Please post loads to comments...