Workout of the day
Part A
3 rounds for quality not time:
Part B
for time:
When it comes to rowing this distance is the biggest benchmark. So get after it! See below for a simple video on rowing technique.
WOD
Within 3 minutes complete:
Rest 3 minutes then repeat for a total of 5 rounds.
CrossFit Cardiff Xmas party payment deadline Saturday 10th December!
Everyone is welcome to attend as long as you've paid. Details can be found on the Facebook event page, here's the link https://www.facebook.com/events/226845954397485/?ti=icl
WOD
Part A
Spit jerk 1 Rep Max
After the 1RM clean & jerk a couple of weeks ago it was clear that split jerks were generally something people didn't have experience doing. So this is a chance for you guys to work on it! See Below a video of Dmitry Klokov split jerking 245kg!!!
Part B
For time 10-9-8-7-6-5-4-3-2-1
Each set must be completed unbroken! Once all the 10 cleans followed by all the 10 STOH are completed you can drop the bar. Pick the bar up and do the same for the 9's and 8's and so on until you finish on 1 clean and 1 STOH.
Hope you all had a great weekend! Let's start the week of well and get after this workout!
4 Rounds for time:
25 minute time cap.
For time:
150 Bench Press (50kg/35kg) after both partners have completed a set, perform 15 air squats together (i.e you both do 15) before continuing with the next set.
150 Over Head Squat (50kg/35kg) after both partners have completed a set, perform 15 press ups together before continuing with the next set.
Run 1 Mile together
Please spot one another on the bench! You are welcome to break up the reps however you wish, but I would recommend max effort sets to reduce the number of air squats and press ups you have to perform.
Maybe not today, maybe not tomorrow, but someday......
Tomorrow we go heavy
CrossFit Total
establish a 1RM
Strict Press
Back Squat
Deadlift
Within 1 minute perform
Then rest 1 minute.
Repeat for 10 rounds (20 minutes)
If you are getting less than 5 burpees per round then scale the reps of the pull ups and box jumps to a level where you can hit at least 5 burpees. Your score will be total number of burpees at the end of 20 minutes.
10 Minute EMOM
Rest 5 minutes
then 5 Minutes Max distance row - (Can anyone break 1,500m?)
Today it is with a heavy heart that we say goodbye to one of our coaches. It's all been said already so lets not get emotional again. Franco Morris you will be missed.
Im going to call this "Jelly Legs"
3 Rounds for Time
5 Squats with plate
5 OH Lunges
5 Squats with plate
5 OH Lunges
5 Squats with plate
5 OH Lunges
5 Squats with plate
400m run
The Squats and lunges must be performed unbroken with a plate. If you break then restart with a lighter plate. Hold the plate wherever is convenient during the Squats. Rx weight is (20kg/15kg). Yo do not need to run with the plate!
Tonight's workout was tough. Both technically demanding with a challenging load.
Take note of your time. We will do that again.
CrossFit Cardiff WoD
'The Filthy Fifty'
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders
please post times to comments...
Choose a challenging weight for this, you may fail a rep or two...that's ok!
CrossFit Cardiff WoD
3 Rounds for time of:
4 Squat Snatch (80/60kg)
8 Pull ups
8 Overhead Squats (80/60kg)
4 Bar Muscle Ups
please post times to comments...
Some big tin flying about tonight beasts! Funnily enough, bumper plates roll and when they do they nearly kill people.
CrossFit Cardiff WoD
For time:
Row 1km
50 HSPUs
Run 1 Mile
Please post times to comments...
That was one spicy meatball! Zero reason to stop. Vomit inducing stuff!
Switch gears tomorrow gang, grab your balls and throw yourself under some heavy tin.
CrossFit Cardiff WoD
1 RM Clean & Jerk
And it's a SQUAT clean.
Please post loads to comments...
Today, in each class, be on the look out for confused looking new faces! Run straight towards them, grip on and hug hard, the sweatier the better! It's juuuuust an initiation into our family, embrace it!
CrossFit Cardiff Partner WoD
Within 18mins, complete an AMRAP of:
10 Burpees
5 Deadlifts (100/70kg)
20 Air Squats
This is an 'I go, you go' workout for rounds. Athlete 1 does one round and high fives athlete 2, who does one round. Rinse and repeat until the 18mins is up.
GOOD LUCK TEAM!!
#deathbysausage
Partner WOD
Within 10 minutes establish a 1 rep max cluster each
5 min rest
For time:
21 - 15 - 9
42 - 30 - 18
Don't know what a cluster is? Have a look at the video below.
With a 23 minute running clock . .
10 minute AMRAP:
3 minute rest
10 minutes to establish a 1 rep max power snatch.
For time:
Part A -
Part B - EMOM for 5 rounds complete:
This is going to be hard, really hard! scale if needed ensureing you complete the work Within the minutes.
Well done Aimee, Alice, Briony, Cath and Cheryl for competing in the Welsh woman's throwdown on Saturday. Great to see the amazing progress you've all made!
WOD
Part A - Establish a 7 rep max back squat.
Part B - 5 rounds for time:
this workout is designed to be fast and hard! I want you to choose a weight and a style of pull up (chest to bar or normal) that allows you to complete the workout in under 5 minutes.
AMRAP in 18 minutes;
On the 11th minute, rest in silence for 1 minute and then continue where you left off.
