Workout of the day
Didn't see that coming did you?! People nearly died, it crept out of nowhere. Nasty!
CrossFit Cardiff WoD
Power Cleans
1 - 1 - 1 - 1 - 1
3 - 3 - 3 - 3 - 3
Max out on the 1s before bring the load back for the 3s and work on technique. Touch and go reps, that look good!
Starting the week with a seriously old school benchmark makes me happy! Especially when it is soooooo much 'fun!'
CrossFit Cardiff WoD
'Air Force WoD'
For time:
20 Thrusters
20 SDHP
20 Push Jerk
20 Overhead Squats
20 Front Squats
Athlete must complete 4 burpees on the minute, every minute, as well as at the beginning, prior to their first thruster.
Loading 95/65lbs (42.5/30kg)
Happy 352nd Birthday to The Royal Marines
Partner WOD
For time:
split the clean and jerks between you with one person working at a time. Run together.
check out the video bellow to see Matt Chan demoing clean and jerks with kettle bells.
Part A - every minute on the minute for 10 minutes:
If you're not proficient at the movement use this opportunity to stay light and work on speed and technique. If you feel comfortable snatching then go heavy and build to a heavy set of 3.
Part B - for time:
21 - 15 - 9
Every minute on the minute for 24 minutes complete (6 rounds):
The idea is behind this is to increase aerobic capacity while also building muscular enderence in the pull up and STOH. Therefore it's important to complete movements fast/unbroken and well within the specific minute. In order to do this you may need to scale the movements, there will be plenty of ways to do this all of which will be explained in the class.
Part A - Establish a 7 rep max Front Squat.
When trying to establish a maximum load you should always go to failure. Be ambitious, get some weight on that bar and don't be afraid to fail!
Part B - complete for quality not for time
30 - 20 - 10
just because it says 'not for time' doesn't mean it can't be fast, just make sure you put form/quality of movement before speed. It's not important to do this quick, it's important to do this well!
have a watch of these demo videos.
Had an amazing weekend competing in the coalition games! We had great teams representing the box and doing us proud. Also a shout out to all those that came down to watch; makes all the difference having you guys there for support!
WOD
Part A - 3 rounds for quality
Both movements are performed with a bar. Add load if possible but ensure you have good form when doing so. The purpose of this is to not only warm you up for part B but to help strengthen and activate your glutes/hamstrings.
Part B - 5 rounds for time:
the purpose of this is to make you hurt! (In a good way 😉)
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:
