Workout of the day
Part A - 10 minute EMOM
This is might be a little intimidating but don't worry there will be plenty of effective scales to ensure you get something out of it.
Part B - For Time:
"We are doing the right things, for the right people, for the right reasons"
Coach Greg Glassman.
CrossFit Cardiff WoD
8min Partner AMRAP:
20 TTB
10 Back Squats (100/70kg)*
1 partner starts on the TTB, the other on the Back Squats. Switch when both have finished their required reps.
*bar to be taken from the floor.
Please post times to the whiteboard...
So a 2km row still hurts...weird!
Today we go a little longer and get slightly more technical.
CrossFit Cardiff WoD
For Time:
Double Unders
Medicine Ball Cleans (20/14lbs)
HSPUs
Please post times to the whiteboard...
Now this workout could be really easy...or you could make it really hurt! I know what will be better for you in the end.
Go full Dave Douthwaite retard, from the start and hang on for dear life, just like Dishy Double D does.
CrossFit Cardiff WoD
For time:
Row 2km
Please post times to the white board...
Well that had a significant stimulus and was gangs of "fun!" I hope you are all recovering from the weekend and ready to embark on a new summer glute quest.
As you will have seen, the "chill out" room has be re-located to the balcony. This is due to Cardiff Krav Maga utilising the space to run classes. They have amalgamated with us at the gym and shall be teaching classes on the main floor from 8pm onwards. Please help them to integrate into our community, they will bring with them a new avenue for you bad asses to potentially let off some steam should you wish.
From now on, we shall be having you guys walk into the door on the left-hand side of the box so as you can head straight upstairs. Merely come back down the same way and enter the gym as you normally would.
Before too long, I will be planning of having a easier and far cooler method of accessing the viewing platform, but please bare with me as it will take a lot of work.
CrossFit Cardiff WoD
A: 3 sets of 20 GHD Hip Ext
B: Front Rack Walking Lunges
10 - 10 - 10 - 10
Goooooood luck! Please post loads to the white board...
I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come.
Big love,
Davs.
Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness.
CrossFit Cardiff WoD
For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups
Please post times to the white board...
#legends
APRIL FOOLS THROWDOWN
Registration 08:30-09:10 £10 entry on arrival
WOD briefings 09:15-09:30
First heat of WOD 1 to begin @ 09:50
Remaining heat times to be determined by how many of you sexy fitness loving individuals turn up!
This is all meant as a bit of fun, 3 workouts (below) and a surprise final for those at the top of the pile.
So come on down, do some fitness, cheer on your friends, and your entry fee covers the workouts, a goody bag from Cardiff Sports Nutrition and some slow cooked brisket at the end of the day and a super fun raffle.
Please note there will be no 11:00 class as a result.
All workouts will be scaleable :)
WOD 1:
For time (12 minute time cap)
20 cal row, 20 kb swings (24/16), 20 cal row, 20 box jumps (24/20), 20 cal row, 20 wall balls (20/14), 20 cal row, 20 pull ups, 20 cal row (15 cals for females)
Score is time to complete 180 reps. If all reps are not completed score is time cap plus one second per rep outstanding.
WOD 2:
Cluster ladder - 1 minute at each bar.
Men - 40/50/60/70/80/90/100/110/120. Women - 25/30/40/45/50/55/60/65/70
Weights in KG.
If you fail at any point to complete a lift in the minute you are out of the ladder. Score will be final load lifted for a complete cluster. Credit will be given for a successful squat clean/ clean and front squat.
WOD 3:
8 minute AMRAP -
3 power snatch @ 40/30, 3 bar hop burpees, 6 power snatch, 6 bar hop burpees etc
Score is total reps completed.
See you all in the morning! If you could like or comment on the post if you are coming down that would be great!
Partner WOD
Run 400m together after each round
On a 30 minute clock
0 - 10 minutes complete for time:
10-20 minutes complete for time
20-30 minute complete for time
Each section will be capped at 7 minutes. If you think you'll struggle to complete the work within the time frame scale the rep scheme to 15-12-9
APRIL FOOLS THROWDOWN
WOD 1:
For time (12 minute time cap)
Score is time to complete 180 reps. If all reps are not completed score is time cap plus one second per rep outstanding.
Scaling options are available for all.
WOD
Back Squat
Your legs should look like this guys afterwards!
On a 30 minute running clock:
Rest then for 6 minutes (to 24mins)
6 Minute AMRAP (24-30mins)
Remember we're hosting an in house throwdown this Saturday (1st April). This is just a friendly competition designed to be a bit of fun, which everyone can get involved in. If you'd like to sign up it only cost £10 which includes food! It can be paid to one of the coaches down the box.
For time:
* Please do not drop the empty bars when doing this working.
Tomorrow we will be performing 17.5 and then the Open is done for another year.
10 Rounds for time
Alex will be around from 10am onwards to take people through the workout which will be structured as a rolling class as previous weekends.
The man, the myth and the legend, Al Conroy is working closely with Bradders to organise a super cool and chilled out throwdown, something which historically has been a blast.
The info is dotted about the gym on posters and repeated below. It's NOT an April fool!
It will be a great day, loads of fun and there might even be some meat....
CrossFit Cardiff WoD
For Time:
Run 800m
30 C&Js (70/50kg)
Run 400m
30 Chest To Bar Pull ups
Run 800m
Please post times to the white board...
In an attempt to NOT mess you guys up prior to 17.5, the team at CrossFit Cardiff have been hard at work whilst susposedly at work, hatching a plan as cunning as a fox with a degree from Oxford!
Here it is...
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
200m wall ball carry (20/14)
50 wall balls (20/14)
25 burpees
5 rope climbs
Do your worst Castro!
Watch him redisgn 17.5 to the above now, as he clearly reads our blog!
Awesome lifting tonight team. Big weights flying all over the shop!
CrossFit Cardiff WoD
For 18mins complete an EMOM of:
1. 10 Strict Pull Ups
2. 15 Press Ups
3. Row 12/10 Calories
Make the the gymnastics pieces hard, search for honest reps, especially on the press ups.
Post ticks to the white board...
And soon enough, you'll look like this...just with legs!
Cracking effort on 17.4 team, only one more week to go. Man that went fast!
Now if the deadlifts, or possibly tonight's front squats lit your glutes up a little then never fear, there is a needle brandishing ginger Froning doppelgänger cutting about the box with a thorough YouTube education in the art of acupuncture. He is willing to jab any mofo!
CrossFit Cardiff WoD
Perform each round for time and load:
50 Double Unders
5 Hang Power Cleans.
Then 40 and 4, 30 and 3...10 and 1.
Rest for 3 mins between rounds.
Please post times and loads to the white board...
He was so gentle!
This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try.
Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying.
CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")
You go, I go format.
So...variance. The method by which we get so fit. Looking back at what elements of our program we have recently complimented, so that we can plan what comes next, or...fuck that right off and repeat the same workout a couple of days later! Sorry!
At least this time around you'll only have to do it for 13 mins!
CrossFit Cardiff WoD
'17.4'
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155lb)
55 wall-ball shots, (20/14-lb) ball to 10/9-ft target
55-calorie row
55 handstand push-ups
Social
Once you have all cooled off (and that might take a while), we shall be showing the new CrossFit Games feature film "The Fittest On Earth - A Decade of Fitness", on the big screen from 7pm.
A few amazing folk are planning to set up slow cookers full of delicious, tender and mouthwatering meat, at the gym in the morning, so that they will be ready for the showing. Others are planning on ordering a dominos to be delivered and many are making their own seriously tasty sounding treats. Whatever you prefer. Bring snacks, beers, and anything else you fancy, I'm not fussed...just don't play the popcorn game!
You will not be expected to perform burpees at any point, but we all know what happens as soon as any kid finish watching karate kid.
If you are too paleo to drink a beer or eat a pizza, we still love you...the only reason I am offering this is that the film comes at a cost but I have been able to get it for free and thought I'd share it with you.
Happy St Patricks Day!
Parter WOD
(This may change depending on 17.4)
16 Rounds (You Go I Go Complete Rounds)
