"Dianabel"
21-15-9*
- Deadlifts (100/70)
- HSPU
*Perform 10 Snatches after every round of HSPU (60/40) - Use one bar and change the weights.
Here's a throwback picture from 5 years ago. See how many people you recognise.....
Its common for a coach to tell you to "brace your core" or "squeeze your abs" when squatting, its fair to say after todays midline madness, you're going to know where that is tomorrow. Its a good pain though, don't pretend its not......
Squat Medley
Without reducing the weight throughout, establish a 1RM in the following:
- Overhead Squat
- Front Squat
- Back Squat
Start light and Keep adding weight until you fail each movement. for example, when you fail the OHS, use that weight as the starting weight for your Front Squat and so on with smaller increments.
Well done everyone today. Its fair to say that WOD escalated quickly. I liked it though, I may programme it again in the future so remember where you got to before you 'died'.
Tomorrow is going to be ABSolutely amazing
- Row 1km
- 50 Toes To Bar
- 50 GHD Sit Ups
- Row 1km
This week is going to be tough but fun. Just so you know.
You're going to need a strategy for tomorrows WOD (see below)
- Death By Burpees
- 50 Clean & Jerks (60/40)
This is how it'll work - At the start of every minute perform an increasing number of burpees (one at the start of the very first minute, two at the start of the second, and so on) In the remaining time, you have to try to complete 50 Clean & Jerks.
The work out will end when you either a) complete 50 Clean & Jerks, or you b) fail to perform the required number of burpees in time. Listen to Kurt:
Partner WOD!!!
2 rounds for time:
- 1 mile run (split into four 200m runs each performed as a relay)
- 75 toes to bar
- 25 power cleans (90/60)
Split the toes to bar and power cleans anyway you choose.
24 minute running clock
Within 8 minutes follow the pattern of:
- 3 kettle bell swings (32/24)
- 3 ring dips
- 6 kettle bell swings
- 6 ring dips
- 9 kettle bell swings . . .
Rest 8 minutes.
Then within another 8 minutes follow the pattern of:
- 3 calorie row
- 3 burpees over the rower
- 6 calorie row
- 6 burpees over the rower
- 9 calorie row . . .
Record what round you finished on for each of the AMRAPS.
Part A : EMOM for 10 Minutes
- 1 power clean + 3 push press
build in load to find a 1 rep max with the main focus on the push press
Part B : 3 rounds for time:
- 30 pistol squats
- 15 clean & push press (40/30)
Part A: Deadlifts
- 7 reps at 80% of 1 rep max
- 5 reps at 85% of 1 rep max
- 3 reps at 90% of 1 rep max
Take about 3 to 5 sets to warm up to the first working set. Use the 1 rep max from http://www.crossfitcardiff.com/blog/2016/9/14/wod-thu-15th-sept.
Part B: 3 rounds for time:
- 400m run
- 12 deadlifts (100/70)
- 21 box jumps (24/20)
Every 3 minutes for 21 minutes (7 rounds) complete:
- 9 Burpees
- 7 Chest to bar pull ups
- 5 Thrusters (60/40)
Aim to complete each round as fast as you can ensuring enough time to rest before starting the next round. If you fail to complete a round within the 3 minutes then scale the weight/movements to ensure you can finish the full 7 rounds while keeping it in the time frame.
Shout out Amiee, Emily and Jade representing the box and competeting this weekend at the CrossFit Llanelli Throwdown. Good work girls!!!
Sorry!!!! My bad!
CrossFit Cardiff Partner WoD
18mins AMRAP:
10 Cal Row
20 Wall balls (20/14lbs)
10 Burpees over the rower
This are 'you go, I go' rounds.
Today we either got you rock solid HANSTRINGS, oooooor broke them like Mikey B's! Sorry Mikey! If anyone can help the poor bugger move house tomorrow I'm sure he'd appreciate it.
Tomorrow it's the turn of your glutes...
CrossFit Cardiff WoD
Back Rack Walking Lunges
pick a load that you can sustain movement for all ten steps. The maintenance of technique comes before weigh. Leave egos at the door and make them look pretty!!
We have installed a camera in the male showers to see who has been cutting the rope off all the soap...it definitely wasn't Miley B.
Speeeeeeeeed!!!
CrossFit Cardiff WoD
10 rounds of:
100m Sprint
Rest 3mins between efforts
Please post times to comments...
So that was a cheeky WoD. Aaaaaaand, Bradders broke the Internet.
Come and get your abs ready for Xmas!!
CrossFit Cardiff WoD
20min AMRAP:
7 Power Cleans (70/50kg)
14 GHD Sit Ups
14 Pull Ups
Scale the power cleans to a load that you are able to complete within two sets.
Please post scores to comments...
Happy Monday biatches! NOT mundane as you legends will have some serious fun by throwing yourselves upside down before throwing yourselves under a heavy bar!
Gooooooooood luck with a two day hang over!
CrossFit Cardiff WoD
5 rounds for time:
15 HSPUs
30 Double Unders
5 Squat Snatch (80/60kg)*
Please post times to comments...
*I know you REALLY want to power snatch, and you are going to ask that question, at every class. Buuuuut I also know, you know what 'snatch' really means. 😉🏋
5 rounds for time
15 Front squats (60/40)
400m run
Don't squat like this:
For Time:
Buy-in = 5 Rope Climbs
then straight into:
21-15-9
- Toes through rings
- KB Swings (24/16)
Seeing as its Thursday and I can't find any decent pictures of someone doing toes through rings, here's a throwback to when we had our drop box delivered all shiny and new.
Well done today guys. So often when there is a short AMRAP its easy to coast through it, but you all went at it hard today and that is where the magic happens. Its exactly that type of approach that will improve the rate of progress. Its a cliche, but its so true that you will get back what you put in.
Tomorrow we change gears slightly with more focus on technique and strength.
20 Minute EMOM (Every Minute on the Minute)
Perform the complex:
- 1 Squat Snatch
- 1 OHS
Increase the load gradually and aim to hit your max around 15 minutes
The morning crew hit this hard today, they were loving life carrying that barbell to the fence and back in the light drizzle.
Special shout out to Lucy Allen Rx'ing this one and smashing those STOH out like a boss. Awsome progress over the last few months!
7 Min AMRAP
- 15 Cal Row
- 15 Hand Release Press Ups
- Rest Exactly 5 Mins
7 min AMRAP
- 20 Double Unders
- 10 Pull-ups
What a weekend! Come on Summer, hang in there....
Tomorrow we welcome another batch of On Ramp graduates. If you see one loose in the wild be sure to say hello and then lead them gently by the hand back to the pain cave.
- 100 deadlifts (40kg/30kg)
- Run 200m with the bar
- 100 Hang Power Cleans (40kg/30kg)
- Run 200m with the bar
- 100 Shoulder to Overhead
- Run 200m with the bar
Share the work however you want, but run together with the loaded bar. Now go and find yourself a wingman.
Really impressive Deadlifting today guys, the 5pm class were Pb'ing all over the floor.
I have to mention Phil though. 210kg on the board after morning crew was a gauntlet thrown down which echoed all evening. Awesome work mate.
Friday Partner WOD
50-40-30-20-10
- Power Clean (50/35)
- Thrusters (50/35)
- Cal Row
Share the work however you want.
