Workout of the day
Well that was painful and a little "leggy!" And this won't be much better!
CrossFit Cardiff WoD
For time:
12 - 9 - 6 - 3
Cal Row
Muscle up.
please post times to comments...
CrossFit Cardiff Xmas Party Deets
Team, please keep the 17th of December freeeeee and come to get f**ked up at The Urban Taphouse. 6.30pm until the last person passes out on whatever bar you end up in after attempting to climb into your own right shoe!
The event has been set on facebook, link below:
Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.
Tomorrow a little longer but we still get to play with a barbell.
CrossFit Cardiff WoD
For time:
Run 800m
21 Power Snatch (50/35kg)
Run 400m
15 Thrusters (70/50kg)
Run 200m
9 Power Cleans (90/70kg)
Please post times to comments...
Thank you for the particularly apt picture Phillis!
You benched, got hench and...none of you died!! You beat life!
CrossFit Cardiff WoD
A: 3 sets of:
20 Hip Extenisons.
10 Squat therapy squats.
B: Within 5mins complete an AMRAP of:
5 Deadlifts (140/90kg)
10 Push Press (50/35g)
After nearly 6 years of blog posts I am starting to run out of pictures so please excuse the above...it's true though!
There's a workout terrorist cutting about, be aware! You may have noticed that the blog said 15mins where the WoD lasted 20. It wasn't me.
CrossFit Cardiff WoD
A: Muscle Up Tekkers
If you have muscle ups:
perform a 10min EMOM of:
3 Strict muscle ups.
B: Bench Press:
5 - 5 - 5 - 5 - 5
Sex faces are not always reserved just for sex
So even though there have already been sightings of on rampers, rumour has it that they plan to descend on the box tonight in mass!
If you see a confused looking person stood alone, thrust a med ball in their hands and make them do wall balls. However, if it's an elderly, short Yoda look-a-like...that's my mother, leave her alone!!
CrossFit Cardiff Partner WoD
15min AMRAP:
20 Wall Balls (20/14lbs)
15 KB Swings (32/24kg)
10 Burpees
This is a "you go, I go" style WoD across all rounds.
Partner WOD
Rope Climbs and Squat Cleans are all "You Go, I Go"
"Dianabel"
21-15-9*
*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:
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
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)
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:
Split the toes to bar and power cleans anyway you choose.
24 minute running clock
Within 8 minutes follow the pattern of:
Rest 8 minutes.
Then within another 8 minutes follow the pattern of:
Record what round you finished on for each of the AMRAPS.
Part A : EMOM for 10 Minutes
build in load to find a 1 rep max with the main focus on the push press
Part B : 3 rounds for time:
Part A: Deadlifts
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:
Every 3 minutes for 21 minutes (7 rounds) complete:
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. 😉🏋
