Workout of the day
Don't ever think about the total numbers. It's not 'Karen' or 150 wall balls; it's 30! And 30 only, until the next round. Easy!
You legs won't even feel 30 wall balls tomorrow, no way!
CrossFit Cardiff WoD
For Tine:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double Unders
GHD Sit ups
Muscle Ups
Go hard, it's a sprint. Post bad ass, ninja times to comments...
A 1 mile run is easy, unless you go full retard! Then it hurts more than a lot of what we do and can be arguably unrivalled in its effect on fitness.
CrossFit Cardiff WoD
5 rounds for time and load:
30 Wall Balls (20/14lbs)
5 Power Cleans
Rest 2mins
Please post times and loads to comments...
Awesome effort from you bad asses tonight.
We have a special guest at the box this week. McCoy works on L1 seminar staff and has been a close friend for many years.
He will be helping out at the box this week, use and abuse his skills! 😉
CrossFit Cardiff WoD
A: Run 1 Mile
Rest 10 mins
Run 1 Mile
B: 3 sets not for time of:
20 GHD Hip Extensions
rest as needed between sets
Week 1 of squat therapy
Massive congratulations to Brad and Suller (AKA Captain America) for kicking 142 peoples asses at the European Inferno this weekend! Legends!!!
Stand by for some fitness this week, you're all going to love (possibly hate) it!
CrossFit Cardiff WoD
3 Rounds for time:
5 Overhead Squats (90/70kg)
15 CTB Pull ups
20 Cal Row
Overhead squats are from the floor
#legend
Partner WOD
Both Partners Working at the same time, starting on different movements:
10 Rounds for time of
Once both partners have finished the movement they are on they will switch. This will carry on until both partners have completed 10 rounds. (at the end, BOTH partners will have completed 50 Clean & Jerks AND 10 Rounds of Cindy)
There's plenty of scope here to put your partner in the locker if you push hard. So if you have a love/hate kind of relationship with them, this is the WOD for you. If they die they die.......
Hey guys, you may have noticed that some of our ladies are posting on social media with the hashtag #100happydays. You may be wondering what this is about. It’s nothing more complicated than simply trying to find some happiness in every day. For 100 days. Capturing that moment and posting it to Social Media. Whilst a group of the girls have started this, its something that we could all embrace.
Find some time to enjoy the moment you are in. Free from the nervous anticipation of your next meeting/assignment/class….and unburdened from the continuous self-critical reflection of a less than perfect conversation just past. Enjoy the moment, a moment of happiness that may salvage even the worst 'car crash' of a day.
Be mindful of these moments and simply share them. Whatever it is. A mis-spelt name on a coffee cup, a smile from a stranger or even just a co-worker coughing too hard and accidentally farting…
You don’t need a cause. It’s an exercise to increase happiness. It's infectious. Embrace it.
….But If you do need a cause then take a second to think about how sadness manifests itself in many ways these days, It has plenty of names, from depression through to some cases where suicide is the only relief for some. If this process helps just one person then it is worthwhile.
You can start your 100 happy day challenge whenever you want, its open to everyone. It’s your personal journey. It’s not about trying to look good. It’s about being mindful of what made you happy in the moment and sharing it. If you do decide to do this, then if you use the hashtag #RCFC100HappyDays. All the pictures will be collated at the end and we can celebrate all this happiness with a naked hot tub party at mine. (That last bit is a lie – that shit is never happening again).
Anyway, thanks for reading. Don’t worry, be happy :)
Speaking of Happiness......Here it comes.
With a running clock
Up to 13 Minutes to complete:
5 Rounds of
Score is Weight (in Kg)/Time (in Minutes)
(So if you hit 80kg in 10 mins 32 seconds…. Your score is 80/10.32 = 7.8 ……just use a calculator.)
If you finish in less than 13 minutes then rest the remaining time.
13-20 Minutes
7 Minute AMRAP
A) Turkish Get Up Practice. You can only be considered truly proficient in this movement when you can perform it with another person as the weight. For the purposes of today though, please only try this with a Kettlebell ;)
B) 3 Rounds for time
This is my first week of programming since Games Week, and more importantly my first chance to punish you lot after destroying my house…….
Also, tomorrow is Woody’s Birthday so if you see her give her a hug and a kiss (chances are she’ll probably hug you first though). Most of you will know Woody and her magic healing hands, if you’re not sure who she is though, she’ll be the one throwing the barbell around like its a PVC pipe and may have a small child or two going crazy around her! Happy Birthday Woodster!
With a running clock and working only in the first half of each minute
Your score is the total reps.
Payback is a bitch ;)
PARTNER WOD!!!
30 minute running clock:
straight into
(You go I go rounds)
Part A - For Time:
(There will plenty of scaling options)
Part B - Suicide sprints
This is 1 round. You will complete 3 rounds with a 1 minute rest in between. Go as hard and as fast as you can for each round!!!
'Jack'
20 minute AMRAP:
For Time:
You may recognise this from the Crossfit Games. If you don't recognise it, it's probably because you had drank 1 to many of Hendys special cocktails!
Part A - Every minute on the minute for 15 mins:
Here's Klokov doing it with 190KG!!!
Part B - for time:
the lunges will be performed on the spot stepping back to simulate a walking lunge.
Hey there Friday you sexy thing.
.....lets do our Friday thing.
Split the work as needed.
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.
