Workout of the day
Part A
5 rounds for form:
Yes I know this stuff is a bit boring. Think of it like eating vegetables, no one likes eating Broccoli (apart from those weird vegetarian people) but we know its good for us so we eat it anyway!
Part B
10 minute AMRAP:
Hope you've all had a good weekend, and made the most of the sun.
Nothing beats a chipper to start the week off!!!
For Time:
Weights at 80kg/50 kg.
Good luck!
What could possibly go wrong today, on Friday the 13th?! Nothing, so long as you don't risk that the speed camera won't have any film; attempt your first high ring handstand push up, on the rings or pee into the wind! No problems.
CrossFit Cardiff WoD
Within 15mins complete as many rounds and reps of:
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Right Hand
10 TTB
5 HSPUs
10 TTB
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Left Hand
You lot were throwing around some impressive loads tonight team, super cool.
Amazingly, none of you died! Even though three special ladies tried in a multitude of ways to do so...you survived! Tomorrow will be easy in comparison!
Morning crew you are in for a treat, Mel is back armed with a new form of quidditch...
CrossFit Cardiff WoD - Courtesy of CrossFit.com
4 Rounds of:
Within 4mins:
15 Wall Balls (20/14lbs) (12/10ft)
30 Medicine Ball Cleans (20/14lbs)
Max Cal Row
Rest for 4mins between rounds
Please post total calories rowed to comments...
SLUT DROPPING
What a sweaty, humid, and seriously cool night! As Speal warned you guys...that WoD was NOT comfortable!
A great effort put forth by the bunch of you beasts!
Now, get busy chucking some heavy shit above your head...
CrossFit Cardiff WoD
5 - 5 - 5 Push Press
3 - 3 - 3 Push Jerk
1 - 1 - 1 Split Jerk
Start with an aggressively heavy barbell (around 80% of your 1RM push press) and aim to increase the load for each set, across each lift.
If you are confused, then simply make sure the bar is heavier than the last time you pick it up.
Please post loads to comments...
Who got Helen PB's?? Even in the pissing rain?!
Tomorrow we shift gears to something a little less comfortable!! Enjoy!
CrossFit Cardiff WoD
For time: 21 - 15 - 9 Deadlifts (100/70kg) Overhead Squats (60/40kg)
Please post times to comments...
For those of you who don't know this man above is Chris Spealler, and he weighs the same as the overhead squat. Oh, and he is a legend of a human!
RIP BBQ!!
Some thieving prick decided ther need for beautifully cooked meat was greater than a bunch of CrossFitters having just cracked a hard session!
Totally my bad, leaving it outside to cool down and not set fire to the box was a shit idea! Sorry team.
CrossFit Cardiff WoD
'Helen'
3 Rounds for time:
Run 400m
21 KB Swings (24/20kg)
12 Pull ups
please post times to comments...
Reach for the lasers...safe as fuck
Congratulations to Lizzy Wood who has just finished the WOD of her life…. giving birth to a baby Boy this evening. By all accounts she had to use every ounce of her fitness too! Great job Lizzy, can’t wait to meet the little dude.
Tomorrows WOD will be from the evil mind of Jon Hares and will also be a tribute to Craig Dunn who turns 30. Naturally all the movements will require no lock out ;)
See you tomorrow you beautiful people for a a sunny day of fitness. Come and get your love.
Partner WOD
3 rounds for time
600m row
60 box jumps (24/20)
6 rope climbs
share the work as needed.
.... Ryan Hill, listen to Leo and get up that damn rope
Every 3 minutes for 5 rounds
10 Deadlifts @100kg/70kg
Sprint 200m
Rest the remainder of the time
*bonus points if you do this outside as the weather is going to be banging
Do not deadlift with a rounded lower back like this
Brad Rivers doing his best to look like a young Arnold.
Announcement - We have entered a team into the 'Strength in Depth' competition. There is a full explanation of what that is here but I'll summarise:
Let one of the coaches know or comment on FB if you want in on this a
If there are more than 7 Males and 5 Females who would like to do this competition then we'll need to hold internal qualifying WOD's to determine who gets the spots. They do actually suggest a larger team than 12 people to allow for injuries, drop outs, unavailability etc so chances are you may get a chance to represent in any case.
Rrrriiiiggghhht. Thanks for listening Here's the WOD:
20 Minute AMRAP
I hope you all had a good bank holiday weekend, cut loose and enjoyed yourselves. I know it can be a difficult time getting back into the work routine after the bank holiday, but try to be like the pig.
Enjoy the short week.
A)
Establish a 1RM Powerclean
B)
As many rounds as possible in 8 minutes:
5 Power Cleans (80% of part A)
50 DU
Dan Bailey 'Cleaning'
This weekend is a bank holiday, meaning that you lot will all be out and f**ked up on Sunday night, hopefully anyway. Therefore, please see below for the opening hours on Monday:
Monday 2nd May - 10:00 - 11:00 Open Gym
11:00 - 12:00 WoD
If you show up at 5, 6 or 7pm then perform 5x400m runs with 3mins rest between.
CrossFit Cardiff Partner WoD
For time:
30 - 20 - 10
Calorie Row (each partner to perform the above number of reps)
Dumbbell Step overs (2x45/35lbs)
Dumbbell Pull Up (45/35lbs)
Please post times to comments...
Lastly, a huge Happy Birthday to these two legends!!
A retarded amount of you came in and kicked butt today. Not posting the WoD clearly helps with cherry pickers!
NOT for Hendy though, although he did attach his apple watch to a dog and make it run 5km (nearly). An attempt to make it look like he trained.
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
TTB
Overhead Squats (40/30kg)
Ring Dip
Please add times to comments...
Well that was the busiest morning class that we've ever had! And all it took was for Bradder's to "forget" to post the blog! #cherrypickingMoFos
CrossFit Cardiff WoD
3 Rounds for time:
Run 800m
80 Air Squats
8 Push Jerks (85/60kg)
please post times to comments...
3 Rounds for time
800m run
80 air squats
8 jerks @(85/60)
Part A - 10 Minute on the minute every minute:
The idea behind this is to focus on efficiency and technique. Really think about hiting those positions, using your legs and hips to drive the movement and not your arms. Try to keeping it close on the way down, slowing the bar down as it brushes your hips and siting down into the bottom position to set you up for the next rep.
Part B - 'Isabel'
This workout is hard and fast so go after it! Just don't forget about the technique you reinforced on part A.
A big shout out to guys representing Reebok CrossFit Cardiff this weekend just past, in the Welsh mixed partner throwdown!!! Great job guys!!! See below for the obligatory post competition photo.
WOD:
Part A -
Part B -
Screw Bambi, you guys are like whippets! Fast as F**K!!
Let's see who can get their first muscle up...
CrossFit Cardiff WoD
For Time:
30 Muscle Ups
Please post times to comments...
Rest In Peace
So my ass in sore! Make sure you comment on this post if you have to call in sick for work tomorrow.
Also, if anyone fancies videoing themselves walking down a flight of stairs in the morning thats just fine, post it on the Facebook group.
CrossFit Cardiff WoD
Perform each for time:
Run 1 mile
Rest 5mins
Row 1km
Rest 5mins
Run 1 mile
Please post times to comments....
...that's why.
