Workout of the day
There was some big tin being thrown about tonight! Soon to be resulting in asses breaking away from their jeans before you know it!
You can have an ass that will turn heads while walking down the street, or you can have jeans...your choice!
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
10 C2B Pull Ups
20 Box Jumps (20")
30 Back squats (40/30kg)*
please post rounds and reps to comments...
*no racks
Be like this by the end
Well "if" you got through the workout "Brigsy" without dying then congratulations, he are a fully certified bad ass and may be currently suffering from uncontrollable twitching or cramping!
I seem to remember it passing after 17 hours.
CrossFit Cardiff WoD
For maximum load:
2 Power Cleans
1 Hang Power Clean
Resting is cool, breaking the set is not.
please post loads to comments...
Congratulations to Team CrossFit Yas for podiuming on third first appearance at the CrossFit games. What an effort!
And now to last night, thank you to Hendy for donating your house to drunken debortuary, it was awesome but guess what happens when you hire hot tubs...things get messy!!
CrossFit Cardiff WoD
For time:
150 Wall Balls (20/14lbs)
EMOM 10 SDHP (35/25kg)
On completion of the wall balls, run 1 mile.
And so Games Week comes to a close. I hope you've enjoyed it.
As promised at the start of the week we will finish in style/pain. With 'Murph'
This came up last year in the Games. It made some of the fittest people reassess what they were doing with their life so chose your scaling option wisely.....
To do this work out Rx it will be UN-PARTITIONED WITH A WEIGHT VEST. Exactly as written above.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor".
"Naughty" Doesn't really cover the Nancy that I was with tonight. She should really be called, "Filthy Hanging Nancy".
Anyway, Games week continues with one eye on Saturday we take the time domain down a little.......
Tomorrow we take you back to 2010, the first year that the Games were held in the Stubhub Arena (Then called the HomeDepot Arena).
These days this workout would be destroyed by Games Level Athletes, but back in 2010 it was a different story. It caused absolute havoc (video here). Keep your eyes peeled for the 'unknown' Camille in her first ever Games event.
2010 - Event 1 "Amanda"
9-7-5
So maybe we tried to fit too much into the class today! Sorry if some of the classes overran, We put a lot of thought into making this a bit of fun and something a little different. Hopefully you enjoyed it.
In other news, the games have started!! The first two workouts were a 7km Trail run quickly followed by a Deadlift ladder. This is a repeat of the 2009 first two workouts. They've obviously seen what we're doing here at CFC and realised that is a great idea so have just copied us.
Tomorrow we go back to the 2013 Games.
2013 - Event 7
Naughty Nancy
4 Rounds for time
Josh Bridges to beat at 16.31
Anyone Rx'ing this will get first dibs on the hot tub on Saturday.
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
