Partner Dumbell Mayhem.
With two dumbells (45lbs for guys and 35lbs for girls)
For Time:
- 100 Lunges (Farmer carry)
- 80 Snatch (with one dumbell)
- 60 Push Press
- 40 Hang Squat Clean
- 20 Box Step Over (24/20)
Split the work as needed
OHS and Ring Dips.........Hello Shoulders.
For Time:
- 1000m Row
- 30 OHS
- 30 Ring Dips
- 750m Row
- 20 OHS
- 20 Ring Dips
- 500m Row
- 10 OHS
- 10 Ring Dips
Weight 40kg/30kg
Tomorrow its all about going Heavy.
- take 15-20 minutes to Establish a 1 RM Front Squat, then
- take 15- 20 minutes to Establish a 1 RM Split Jerk
BradFit week of programming continues.......
3 Rounds For Time:
- 800m Run
- 30 Kettle Bell Swings (32/24)
- 30 Pull Ups
This is actually a 3 round version of "Eva" (normally 5 rounds of the above) which is widely regarded as the worst benchmark girl. You'll do that one day...... one day.
We're starting the week with a benchmark girl. Remember to record your time so you know what you'll need to beat when you meet her next.
"Diane"
21-15-9
- Deadlifts (100/70)
- HSPU
So instead of merely spinning his wrist faster and just doing the occasional lightening quick single under, Al actually had a light bulb moment while being coached by the communicational wizard, Jon Hares! Not only did he get an actual double under, but 60!
Gooooooood luck to your Achilles tomorrow! 😳
CrossFit Cardiff WoD
'Partner Linda'
Each partner will complete reps:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 of:
Deadlift @1.5 BW
Bench Press @BW
Squat Clean @.75 BW
Split reps and rest as required.
please post times to comments...
Rowing is easier without a piece of toilet paper up your nose! The same goes for dubs!
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
- 5 Clean & Jerks (60/40kg)
- One Round of Cindy
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.......
The pursuit of Happiness
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
- 5 Back Squats (as heavy as possible) From the rack.
- 200m Run
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
- 9 KBS (24/16)
- 6 Pistols
- 3 Muscle Ups
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
- 4 Turkish Get Ups - Alternating arm (24/16)
- 8 Deadlifts (100/70kg)
- 16 GHD Sit Ups
- 32 Double Unders
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
- Minutes 1-5 - Max Rep Thrusters (40/30)
- Minutes 6-10 - Max Rep Burpees
- Minutes 11-15 - Max Rep Calorie Row
- Minutes 16-20 - Max Rep Toes to bar
Your score is the total reps.
Payback is a bitch ;)
PARTNER WOD!!!
30 minute running clock:
- 15 mins to establish a 3RM power clean each
straight into
- 15 mins AMRAP:
- 3 power cleans (60/40)
- 6 press ups
- 9 air squats
(You go I go rounds)
Part A - For Time:
- 30 bar muscle ups
(There will plenty of scaling options)
Part B - Suicide sprints
- 5 meters and back
- 10 meters and back
- 15 meters and back
- 20 meters and back
- 25 meters and back
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:
- 10 Push press (50/35)
- 10 kettle bell swings (24/16)
- 10 box jumps (24/20
For Time:
- 10 Squat cleans (80/60)
- 8 Squat cleans (90/65)
- 6 Squat cleans (100/70)
- 4 Squat cleans (110/75)
- 2 Squat cleans (120/80)
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:
- 1 hang squat snatch
Here's Klokov doing it with 190KG!!!
Part B - for time:
- 30 - 20 - 10
- Overhead lunge
- Pull ups
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.
PARTNER WOD!
- Row 2k
- 80 GHD Sit Ups
- 10 Rope Climbs
- 80 HSPU
- 10 Rope Climbs
- Row 2k
Split the work as needed.