Workout of the day
Whenever we programme we try to think about the time domain we're trying to hit. This WOD could take anything from 2 minutes to 20 minutes Rx! Please scale to a weight that keeps you within the 5- 10 minute range.
Don't drop the bar!
30 Front Squats*
The RX weight is body weight for guys and 3/4 body weight for girls.
Every time you dump the bar perform one round of Cindy before picking the bar up again (Squat cleans are allowed):
Tomorrows WOD was the first WOD that was ever done at CrossFit Cardiff. Hands up anyone reading this who was there?
Fight Gone Bad
Three rounds of:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Your score is the total points accumulated at the end of the three rounds.
Wear long socks tomorrow.
5-4-3-2-1
Rope Climbs
Snatch (60/40)
(Please note, this is a squat snatch so must be caught below parallel. Power Snatching is not allowed).
It's coming.....
On the afternoon of 22 May 2013, a British Army soldier, Fusilier Lee Rigby of the Royal Regiment of Fusiliers, was attacked and killed by Michael Adebolajo and Michael Adebowale near the Royal Artillery Barracks in Woolwich, southeast London. Rigby was off duty and walking along Wellington Street when he was attacked. Adebolajo and Adebowale Killed Drummer Rigby in cold blood, telling passers-by that they had killed a soldier to avenge the death of Muslims by the hands of The British armed forces.
Unarmed police arrived at the scene nine minutes after an emergency call was received and set up a cordon. Armed police officers arrived five minutes later. The assailants, armed with a cleaver and brandishing a gun, charged at the police, who fired shots that wounded them both. They were apprehended and taken to separate hospitals. Adebolajo and Adebowale are British of Nigerian descent, were raised as Christians, and converted to Islam.
On 19 December 2013, both of the attackers were found guilty of Rigby's murder. On 26 February 2014, they were sentenced to life imprisonment, with Adebolajo given a whole life order and Adebowale ordered to serve at least 45 years. The attack was condemned by political and Muslim leaders in the United Kingdom and in the international press.
Drummer Lee Rigby had proudly served for his country in Helmand province, Afghanistan, a place that later transpired to be safer than his own home! Lee Rigby was distinguished as being a solider due to the Help For Heroes t-shirt that he was wearing, a charity he supported and one which received £600,000 in donations in the days that followed his death.
When I served in the military we were told never to bare any uniform, display any badges and to show no sign of who we were! This is wrong! The people that fight to defend our country, both past and present, should receive the respect that they deserve. If this is all that we can do to show that, then so be it!
Please come along to the gym, perform his workout and pay your respects to the fallen.
Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother, his step-father and two sisters.
We shall never forget. Rest In Peace now Drummer Rigby
CrossFit Cardiff WoD
“Riggers”
For time:
22 Calorie Row
25 Squat Cleans (40/30kg)
22 Double Unders
25 Bar-hop Burpees
22 Double Unders
25 Push Press (40/30kg)
22 Double Unders
25 Pull Ups
22 Calorie Row
When it gets hard remember why...
PARTNER WOD!!!
20 minute AMRAP:
'you go I go' rounds
Shame to see it so quite on a strength day. The squat is an athletes bread and butter; there's no other movement out there that is so beneficial to developing athletic potential! Whatever your goals might be (asthetics, fitness, health) squating is the answer!!!
Dont cherry pick twice in one week . .
For Time:
Back Squat
5 - 5 - 5 - 5 - 5
Go for a maximum load for 5 reps! Really push your boundaries and don't be afraid to fail!!!
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!!
