Workout of the day
Happy Friday team! Have an amazing weekend, smash yourselves and then get smashed!
Buuuuuut before you do that, what’s wrong with a bunch of thrusters and pull ups…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15 Thrusters (40/30kg)
10 Chest to bar pull ups
That will get you off to the right foot!
The Xmas party is FAST approaching. Make sure you have polished your drinking shoes and be ready for some utter carnage!
GET YOUR TICKETS BOUGHT PLEASE TEAM!
The non negotiable deadline is close of play on Monday the 6th of December.
CrossFit Cardiff WoD
3 Rounds for time:
30 Wall Balls (20/14lbs)
10 Deadlift (120/100kg)
400m Run
Specialty
Toes to bar
1a: Kipping drills
1b: 5 Minute EMOM
20s Max toes to bar
3 Sets
2a: Max L-sit
2b: Max ring push ups
2c: 3 Pull up negatives
3 Sets
3a: Max ring rows
3b: 16 Single leg V ups
3c: Max chin over bar hold supine
I wonder if anyone has actually died from alcohol poisoning on their “Honeymoon?” Maybe I will be the first!
I know one thing is 100% for sure… I am going to vomit when I ride that assault bike again!
CrossFit Cardiff WoD
For 4 heavy and straight sets:
5 - 10 - 5
Front Squat
Front Rack Walking Lunge
Front Squat
Good luck to your butt cheeks! They will look banging at the Xmas do!
My fingertips are now a mess, wrinkled like an old sharpie’s paws, it’s been way too long in the water. I mean i’m actually struggling to hold my beer.
Fuck it… i’m getting a straw!
CrossFit Cardiff WoD
5 Rounds for time:
20 Kettlebell Swings
15/10 Calorie assault bike
10 Burpees
Rest 2 minutes between rounds
Specialty
Handstand push ups
1a: Kipping drills
B: 5 Minute EMOM
20s Max HSPU
2a: Wall walk with 30 second hold
B: 18 Hollow rocks
C: 3 Handstand negatives
3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts to plate
Happy Monday folks, I hope you are all NOT as hung over as me but… I got my arse married yesterday and so I am going to enjoy the crap out of it.
Please don’t expect much out of this blog this week, you are going to get the barebones as… I will be spending the majority of it drunk and in a hot tub so… I don’t want to drop my laptop in it. That is obviously the only reason!
CrossFit Cardiff WoD
5 Rounds of, within 3 mins:
500m Row
Max double unders
Rest 3 minutes between rounds
That Friday feeling, you know the one that is common to us CrossFitters… not being able to walk up or down the stairs, legs utterly destroyed and lungs not much better. This stuff makes you fit right?!
100%! If only allowing you to make that apple genius bar appointment by sprinting 5,000m across Cardiff, not caring about looking like a complete muppet as you’re running so fast folk barely see!
Better at life!
CrossFit Cardiff WoD
For time:
60 - 40 - 20
30 - 20 - 10
Wall balls (20/14lbs)*
Toes to bar*
Run 400m following each round of wall balls.
Perform 50 double unders after each round of TTB.
Good luck and have an awesome weekend… I know I will!!
Who says we shouldn’t superset heavy AF back rack walking lunges and assault bike sprints?? That would be stupid and not provide us the opportunity to get some seriously funny instagram content.
I mean it’s absolutely a no brainer!
CrossFit Cardiff WoD
Back rack walking lunges
8 - 8 - 8 - 8 - 8
Heavy and straight sets
16/12 - 16/12 - 16/12 - 16/12*
Calorie assault bike
Athletes should rest for 2 mins following each set and complete the assault bike calories. Rest a further 3 mins prior to the next set of lunges. There are 5 sets of lunges and 4 sets of calories, you will be glad to know.
Specialty
Toes to bar
1a: Kipping drills
1b: Every minute for 5 minutes, on the minute:
20s Max toes to bar
3 sets
2a: Max L-sit
2b: Max ring push ups
2c: 3 Pull-up negatives
3 sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Max chin over bar hold supine
Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.
Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.
To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.
In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.
The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.
Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.
On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.
Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.
Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.
CrossFit Cardiff WoD
Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
This is a you go, I go for rounds.
Please write total number of rounds completed to the whiteboard…
Well if your legs weren’t already in rag order from Chad then they will be after this, juuuuuust in case you really wanted to look like a complete muppet when walking down the street.
Enjoy!
CrossFit Cardiff WoD
5 rounds, each for time of:
30 Air squats
20/15 Calorie row
15 Burpee over the rower
Rest for 3 minutes between each round
Specialty
Handstand push ups
1a: Kipping drills
b: For 5 minutes, on the minute, every minute:
20s Max HSPU
2a: Wall walk with 30 second hold
b: 18 Hollow rocks
c: 3 Handstand negatives
3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts
To all those who came down to complete Chad today, thank you! It was one hell of an effort from all! It is an utter stinker, a mind game just one that leaves your legs in disarray for almost a week!
Back to it, Monday and a thinker…
CrossFit Cardiff WoD
For time and load:
10 - 8 - 6 - 4 - 2
4 - 4 - 2 - 2
Bar muscle ups
Clean and jerks*
*these sets are as heavy as possible for an unbroken set. Athletes are able to rest above head, on the front rack or in the hang.
Lift heavy but lift quickly.
Last chance of the week to completely smash yourselves into the ground, apart from tomorrow of course… and Chad on Sunday. Ignore me!
CrossFit Cardiff WoD
Every 2 minutes complete
20/15 Calorie row
Max wall balls (20/14lb)*
*the workout ends once you achieve 150 wall balls or… you die trying!
For the Fallen
By Laurence Binyon
With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.
Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres,
There is music in the midst of desolation
And a glory that shines upon our tears.
They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.
They mingle not with their laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.
But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;
As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.
“When you go Home, tell them of us and say,
For your Tomorrow, we gave our Today”
John Maxwell Edmunds
1916
CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence
Rounds and reps to the board team.
Specialty
Toes to bar
1a: Kipping drills
3 Sets
2a: Max L-sit
2b: 10 Ring push ups
2c: 3 Pull-up negatives
3 Sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Supine chin over bar hold
What’s wrong with a cheeky mid-week super set strength day to make you all look swole ready for the end of the week’s debauchery?! Nothing that’s what!
Get those Xmas party tickets snapped up please! Before I have to send the all innocent looking Nicole around to sort you all out!
CrossFit Cardiff WoD
A: With increasing loading each set:
3 - 3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3 - 3
Weighted strict pull-up
B 3 Sets
30 Second Hollow hold
10 Hip extensions
If you can pick up a pen, please pop your loads up to the whiteboard…
What do you think happens when you couple together a benchmark girl and the assault bike…
PAIN, that’s what happens!!! It is not going to feel good! I’m sure it will be fun though. 😳
CrossFit Cardiff WoD
50/40 Calorie assault bike
4 Rounds of Cindy*
40/30 Calorie assault bike
3 Rounds of Cindy
30/20 Calorie assault bike
2 Rounds of Cindy
20/10 Calorie assault bike
1 Round of Cindy
*One round of Cindy:
5 Pull ups
10 Press ups
15 Air squats
Please get those times up to the whiteboard…
Specialty
Handstand push ups
1a: Kick up drills
2a: Wall walk with 30 second hold
2b: 18 hollow rocks
3c: 3 handstand negatives
3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts
Welcome to a new week and a cheeky announcement.
This Sunday, the 14th of November, we will be running through the workout Chad. A hero workout dedicated to husband of a very good friend, who after suffering with post traumatic stress disorder for many years, sadly took his own life.
Since, Sara has dedicated her life to raising awareness for others and their families.
She is a utter legend of a human being who some of you will have met. Each year we pay our respects to Chad by completing his workout.
For those wishing to attend, we will begin the workout at 09:00. The gym will be open by 08:30 to allow tile to set up and warm up.
We finish when we finish.
Chad
For time:
1000 Step ups (20”)
Wear a 20/15kg rucksack
Any scaling options are absolutely acceptable and encouraged to allow for the maximum involvement.
Back to the week and some perfect practice for you…
CrossFit Cardiff WoD
4 Rounds for time of:
12 Box jumps (30/24”)
9 Deficit handstand press ups (6”)
6 Deadlifts (130/100kg)
300m Run
Please get times up on the whiteboard…
If you have dogs who don’t like fireworks, give them a job to do once the madness begins. Play with them, use a tug toy, teach them to let it go, teach them to hold it. Put a lead on them and get them to go to their beds/crates wherevers on command, use food as a positive reward. They will have to focus and forget the fireworks.
PUTTING SOCKS OVER THEIR EARS OR TURNING THE TV UP DOES NOT WORK!!!!
On to cool stuff, the Xmas party info…
The ridiculously long wait is nearly over. But, it’s actually probably given you the chance to recover from the 2019 hangover!
Start practicing your drinking now, it’s like a CrossFit comp, you have to train for it! A good excuse to get smashed every weekend, sat at home in your pants!
We are back, the famous Xmas party is among us, and only a month away.
Here are the details:
Location: Tiny Rebel
Pre location: I genuinely wouldn’t get too smashed!
Start time: 8:00pm (ish, although if you are fashionably late you might regret it)
Finishing time: Last man standing
Ticket price: £25
Dress: Smart but not too smart. You know, show off!
Please accept the invite (ASAP - not being too cool for school) and pay a coach to reserve your slot.
DISCLAIMER
Should you be stupid enough to miss this night… you will regret it!
CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds and reps as possible of:
3 Chest to Bar
6 Ring Dips
9 Deadlifts (90/70kg)
Get after it and enjoy the weekend legends!
I promised you the Xmas party details today, and they will come out but… my laptop has died. F**K technology! And so not on this post.
I would still sort it if you could create events in private groups on your phone. If you can then someone show me how!
I will set this up tonight.
Anyway. What I can do from my phone is inform you all of the pain (fun) filled workout that graces you tomorrow. Here you go…
CrossFit Cardiff WoD
A: Every minute on the minute, for 10 minutes:
Odd: 4 Turkish Get-Ups
Even: 15 GHD sit-ups
B: For time:
20 - 16 - 12 - 8 - 4
Handstand press up
20 - 16 - 12 - 8 - 4
Box over jumps (24/20”)
Specialty
Toes to Bar
1. A) tabata toes to bar
2. 3 sets
A) 3 pull up negatives
B) 15 hollow rocks
C) max hanging L-sit or appropriate scale
3. 3 sets
A) Max ring rows
B) 12 single leg V-Ups
C) 20 plank shoulder taps
The time has finally arrived… get F**KING excited!!!!!
Details of the Xmas party will be dropping today (Wednesday)! Invites will come out via the facebook (all info copied here), all you have to do is book the 11th of December OFF… as well as all the days around it.
Definitely do not miss out!
CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
800m run (together)
60 Double unders
40 Russian kettlebell swings (24/20kg)
20 Toe to bar
10 Front Squat (70/50kg)
Who doesn’t love a completely stinking partner WoD?
Well then, how was it? Vile hey?! I would way rather do the snatch alternative, Isobel. I actually think I can do that faster to. Which, makes no sense.
Now then, lets build some serious strength through massive chestnut cracking butt cheeks! Ready to wow the fam, in front of the fire, on Xmas day!
Lastly, there is a new focus for speciality. We are switching the classes to gymnastics. Tuesdays will be focused on developing the Handstand push up
CrossFit Cardiff WoD
Back rack walking lunge
10 - 8 - 6 - 8 - 10
Now then, these are increasing sets. Down and up reps. Build to heavy and attempt to stay heavy throughout.
Specialty
Handstand push-ups
1. Tabata handstand push-ups
2. 3 Sets
A) 3 handstand push-up negatives
B) 20 stadler leg lifts
3. 3 Sets
A) Max push-ups
B) 30s handstand hold
C) 12 single leg V-ups
Pinch, punch… mutha f**kers!!
I hope you legends had a cracking time on Saturday and are still thoroughly hung over from the aftermath! If not… why not?!
In order to rid yourselves of the two days of pain, why not come in and get a benchmark girl cracked. I HATE Grace, it’s vile, hurt like a mofo. Watch Dan Bailey, the machine doing Grace in just over a minute, it’s mental…
All you have to do now is guess the benchmark… it’s not Fran!
CrossFit Cardiff WoD
”Grace”
For time:
30 Clean and jerk (60/40kg)
Get after this as hard as you can and ensure that you record your scores…
