Workout of the day
We said this week was going to be tough......
a) Event 8 -2014 - Speed Clean Ladder - video here
This will be organised as a knock out tournament and have a series of heats at progressively heavier weights. There will be a scaled division and then a less scaled division for both male and females. Nobody is doing this Rx as that went up to silly weights.
b) Final Event - 2014- Double Grace - video here
60 Clean & Jerks (60kg/40kg)
Games week continues…. Can anyone Rx them all?
Tomorrow sees two cheeky triplets from back in the old Preebok days when the games were still held on Dave Castros ranch (2009) and when Froning was much lighter (2010). Can you do any better than these guys?
Event 4 – 2010
AMRAP 8 Minutes
(This was actually a 7 min AMRAP in the games but 8 minutes works better for us).
Top score was: 5 Rounds and 11 DU by The champ himself Rich Froning.
Rest 8 minutes, then
Event 7 – 2009
AMRAP 8 Minutes
Top score was: 7 Rounds and 4 HSPU By Patrick Burke
Welcome to Games Week.
For those of you that don’t know, this weekend marks the 10th Annual CrossFit Games. The worldwide search for the Fittest Men, Women and Team which takes place in California. The 2016 process, started back in February with the Open which many of you suffered in.... I mean participated in.
In order to mark the event, there’s a BBQ and Hot Tub party at my house on Saturday where we will be showing the games into the night, so if you haven’t already I suggest you book your place ASAP.
Before that happens though we have a weeks worth of Programming to get through, and this year like last, we will be programming past CrossFit Games WOD’s in a week long celebration/shitfest.
As you can imagine, the CrossFit Games WOD’s are hard. We make no apology for this….. its time to put on your big girl pants and go hard. This will culminate in us doing Murph on Saturday before the party.
But lets not get ahead of ourselves….
Monday is adopt an onramper. We love these new guys, make them feel at home and reassure them that this is a great week to be alive.
Heavy DT (in Pairs) - This appeared in the 2015 Games
5 Rounds
(90kg/60kg)
Share the work as you wish….. But try to push yourself its meant to be Heavy!!
Ben Smith had the fastest time on this in the 2015 Games with 7:55, (heres the video) but then he did do it on his own....... Can any team beat Ben!?
PARTNER WOD
For time (break it anyway you choose)
15 Minute AMRAP:
Part A -
Establish a 1RM Push Press
Part B -
'Jackie'
Take 5 minutes to watch Mikko Salo destroy this workout.
3 rounds for time :
Part A -
Front Squat
3 - 3 - 3 - 3 - 3
Each working set should be performed at least at 80% of your 1RM. Rest around 2mins between sets.
Part B -
For time:
500KG !!!
Watch out for Franco re-setting the clock half way through your WoD. He likes to do that.
CrossFit Cardiff WoD
For Time:
60 HSPUs
1 mile run
30 Muscle Ups
1 mile run
15 Rope Climbs (15ft)
Please post times to comments...
I'm going to set Albert off after you all on the first run
Early post tonight, cos y'know.....
Tomorrow's WOD is:
Establish a 1RM C&J
A) Muscle up technique practice
B) Rope climb technique practice
C) Row 5km for time
Whether you are a football fan or not, whether you are Welsh or not.......everyone loves an underdog (and most people hate Ronaldo)
Well done to everyone that attempted Barbara today. She is a very hard benchmark girl so don't be too disheartened if you were capped. Tonight, be sure to stretch out....well..... everything really :)
Time to work on dat arse again.
a) HSPU Technique practice
b) 3 Sets for Max load
3-6-3-6
BackSquat - WalkingLunge - BackSquat - WalkingLunge
"Barbara"
5 Rounds for time:
Congratulations to Ryan & Lisa on the birth of their beautiful little girl Freya Rose Hill. We can't wait to meet her!
Partner wod
20 minute AMRAP
row 200m
10 thrusters (40/30)
complete rounds
We are half way through the year. Take a look at the goals board then take a long hard look at yourself in the mirror. How's your year going?
We had an interesting Gym record set by Lisa yesterday..... 14 Rx Pull Ups completed in a WOD in the same week that she's due to give birth! Which ironically is still more than Ryan can do......Nice work Lis.
Tomorrow we catch up with a muscle group that may have thought it was having a week off so far.....
100 KBS (32/24) *
*everytime you put the bell down perform 20 walking lunges
#glutes
Hold on for Friday's Partner WOD you know you love it
Some of you may look at this WOD and think it's quite short. Well if your technique is perfect and you're fully warm then I suggest you use some of the remaining time before hand to get yourself into the appropriate headspace, because trust me, if you approach this with the required level of intensity then it will be plenty long.
7 minute AMRAP
of the complex:
1 squat clean
1 front squat
1 jerk
....has to be unbroken to count as a rep.
RX Weight is 75kg/45kg but choose a weight that allows you to keep moving all the way through (just)
Most of the morning crew were still hanging after a big weekend. So much so, that someone asked what a sub for sit ups might be...... Now that's what I call a good weekend!! Work hard, play hard.
For Time:
Welcome to a new week of fitness.
Part a) "Annie"
50-40-30-20-10
Part b) 10 Minute EMOM
3 Power Snatch (Aim to work up to 80% of 1RM)
20 minute running clock:
0-10 minutes - for time
10-20 minutes - for time
Part A - For Time:
Part B - For Time:
Part C - 3 rounds
maintain the same 500m split pace as you 1km sprint
