Workout of the day
Shout out to Jon representing RCFC and coming 4th in the Battle of Britain finals! At one point he had to been seen by the medic because he went so hard on a WOD.
25 Minute AMRAP:
End the week with a bang...
CrossFit Cardiff WoD
In teams of 2 complete as many rounds and reps, within 15mins, of:
5 Deadlifts (130/90kg)
10 Chest To Bar Pull ups
15 Ring Dips
Divide the work as needed.
Please post rounds and reps to comments...
Lets hope the weather sticks, otherwise you lot are getting wet!
Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class.
Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay.
CrossFit Cardiff WoD
For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run
Good luck and please post times to the whiteboard...
Superwoman doesn't bleed!
A follow up from last week. But this time, rather than pick it up from the floor, you have to squat it while it's over your head.
Work through the below sets, attempting to lift as heavily as possible!
CrossFit Cardiff WoD
Overhead Squats
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to comments...
If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...
CrossFit Cardiff WoD
'Fight Gone Bad'
Three rounds for max reps of:
Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Just what you feel like during round three.
Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today.
Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight.
All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps DOMS...it's science!
CrossFit Cardiff WoD
Within 10mins, complete as many rounds and reps as possible of:
10 Burpees
5 Front Squats (60/40kg)
Please post scores to the whiteboard...
Class at 11
Watch this space...
Remember the gym is only open from 10am to 12pm tomorrow, with a WOD class at 11am.
PARTNER WOD
25 Minute AMRAP:
split the work between you with only one person working at a time.
EASTER OPENING HOURS
WOD
Every Minute on the minute for 21 minutes ( 7 rounds )
Cindy:
Macho man:
Deadlifts
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
go as heavy as possible!
WOD
Complete in a circuit style format for max reps:
Rest 2 minutes then repeat for a total of 3 round.
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!
