Workout of the day
The summer months are coming, just remember that, the very reason why we are doing this to you all. I’m only thinking of your peachy butts in those speedos!
Getting cracking with a cheeky hump day beasting…
CrossFit Cardiff WoD
For max load:
5 Sets of:
5 Front rack walking lunge
5 Front squat
5 Front rack walking lunge
You will not be able to breath at the end of this, and nor should you be. Scores up please legends…
Rid yourself of your cheeky weekday hang over you bonkers lovebirds, and with a right stinker of a workout. It’s Mikey B doing it to you. Jealous isn’t he you see… too old to be getting smashed for a weekend Valentines day and thought he’d punish you lot for doing so. Prick!
CrossFit Cardiff WoD
5 Rounds, each for time:
20 Wall balls (20/14lbs)
10/8 Calorie assault bike
5 Deadlift (120/100kg)
Rest 2 minutes between rounds
Specialty
Strict handstand push-ups
3 Sets
5 Strict handstand push-ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
I fully expect to see full to bursting classes tomorrow evening please, completely disregarding the complete bullshit that valentine’s day is!
All you singletons can come to the box, swap cards and snag yourself a CrossFitting squeeze! Now you’re talking!
CrossFit Cardiff WoD
“Elizabeth”
For time:
21 - 15 - 9
Cleans (60/40kg)
Ring dips
This is a fast and nasty benchmark. Power cleans are prescribed this time, go hard and fast and record your scores. In red for known PBs.
It’s FRIDAY and not just any Friday…
today is the birthday of someone very special to me and the gym! My adopted sister (if in Wales you could adopt an adult - it would have happened)…
Whoop and holler, especially when she is on the assault bike (don’t look at how many calories she needs to do), and bombard her social media/phone with love and affection…
Penblwydd Hapus Cathy!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
6 Pull ups
8 Toes to bar
16 Box over jumps (24/20”)
Please get those rounds and reps up to the whiteboard before you depart for a kick arsed weekend…
Post hump day blues? I was considering putting another assault bike workout into the weeks programming, only because you lot think that you’re safe once “it’s” been and gone. NOPE!!!
Well, you’re safe this week, but I am promising nothing next time around…
I reckon some surprise fitness in due too…
CrossFit Cardiff WoD
Back rack walking lunges*
16 - 16 - 16 - 16
*Increasing load throughout, no more than 15kg across. All are to be heavy arsed sets.
Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
Rest 2 minutes between sets.
3 Sets
5 Strict chest to bar pull-ups 301 tempo
10 Banded pull down
10 Hollow pull downs
3 Sets
1 Length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion
Now if this workout doesn't end you then nothing will. You will be given a virtual CrossFit ninja badge and be impervious to life!
Now all you have to do is lock yourself firmly into the pain cave and stay there for a good few minutes…
CrossFit Cardiff WoD
4 rounds, each for time of:
20/16 Calories row
4 Thrusters (80/60kg)
10/8 Calories assault bike
Rest 5 minutes between rounds
Please get your individual round times up to the board before you leave…
From fast and heavy to long and light. The goal is to absolutely sell your souls on the burpees, recover elsewhere. GOOD luck and enjoy Tuesday!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Burpees
2 Rope climbs
Specialty
Strict handstand push-ups
3 Sets
5 Strict handstand push-ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
What a hugely successful birthday bash, organised and run by Nicole and Hannah this past weekend. Please reach out to them, say thank you and demonstrate your appreciation for the beer mile! That must have been your favourite part, I mean it can’t have been the rugby hey?!
Now that it is finally my week, let’s start it with a bang…
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double unders
Power cleans (100/70kg)
Please get those times up to the whiteboard…
Get your A game on the go for our birthday tomorrow! 11 years since I was attempting to assemble two krypton factor GHDs at 3am ready for a 9am opening. I wonder if the “spare” bolts are still in the bushes where I put them for safe keeping?! 😉
Lots has changed in 11 years, bonkers to think that we have been open and operating that long, despite all the bullshit we’ve dealt with along the way.
We shall celebrate in style hey!
CrossFit Cardiff WoD
10 rounds for time:
5 Shoulder to overhead (60/40kg)
7 Pull ups
30 Double unders
Times up to the board please legends…
We are nearly there… a week of Dav’s programming. I teased a couple of you thinking that you would be getting brutalised this week, I was wrong.
It’s a coming! Look out!
CrossFit Cardiff WoD
13 Squat cleans (40/30kg)
200m Run
11 Squat cleans (50/37.5kg)
200m Run
9 Squat cleans (60/45kg)
200m Run
7 Squat cleans (70/52.5kg)
200m Run
5 Squat cleans (80/60kg)
200m Run
3 Squat cleans (90/67.5kg)
200m Run
1 Squat clean (100/75kg)
200m run
Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
3 Sets
5 Strict chest to bar pull ups 3 0 1 tempo
10 Banded pull down
10 Straight arm ring rows
3 Sets
1 length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion
Winter is drawing it’s sorry arse to a close and the summer is officially coming!
I mean if you think about it, we are now in February, potentially the worst month of the winter but… it’s SHORT and that is it! You can’r count March as the winter, we will be basking in our pants in no time!
And, in aid of such… get those glutes up to scratch!
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Touch and go, little contact to the floor!
Increase load every set
Get those massive loads up to the whiteboard…
Long arsed busy days call for short arsed, late and with no regular hilarity blog posts!
I know you’re gutted… sorry team!
As well as posting the blog and completely forgetting specialty. Don’t worry, I shall get a grip!
Pinch, punch…
CrossFit Cardiff Partner WoD
“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 bar muscle ups
4 handstand push-ups
8 kettlebell swings (32/24kg)
These are ‘you go I go’ rounds. Typical Nate is performed with ring muscle ups, but so long as it is some form of muscle up, we’re good!
Please pop your scores up to the whiteboard…
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Specialty
Strict handstand push ups
3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
Happy Monday all! I hope you had epic weekends, getting drunk and having a good time. Don’t forget, we are 11 years old on Saturday and have an awesome day planned for you all.
Do not miss it!
Tomorrow’s workout is apparently back by popular demand. WTF is wrong with you all?!
CrossFit Cardiff WoD
With a 32 minute running clock, every 8 minutes complete:
10 Calorie assault bike sprint
10m Sandbag lunge
6 Sandbag over shoulder
10m Sandbag lunge
10 Calories assault bike
Times for each round up to the whiteboard please…
Happy Friday you lot! Now although I am NOT going to drink one single old fashioned tonight… I will be getting smashed.
And as a surprise announcement, the gym WILL be OPEN on Sunday morning only for open gym! Enjoy!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
12 Burpees
10 Pull ups
8 Ring dips
Rounds and reps to the whiteboard please leg ends!
The last week of the first month, gone already… you’ll be smashed at the Xmas party again before you know it!
That is actually too true, as well as my next statement… today’s workout sucked arse! On to tomorrow…
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
*increase load when reps decrease
Specialty
Chest to bar
3 Sets
4 - 6 Chest to bar pull-ups with 3 second pause
3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows
3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns
You mean you don’t like it when we program 6 rounds of assault bike sprints… weird!
I bet you won’t like tomorrow’s workout either, there is just no pleasing some people! 😂😂😉 Just be thankful that you don’t have to carry the sandbag!
CrossFit Cardiff WoD
For time:
1 mile Run
20 Sandbag over shoulder
800m Run
16 Sandbag over shoulder
400m Run
12 Sandbag over shoulder
200m Run
8 Sandbag over shoulder
GOOD LUCK!! Times up before you leave please!
Donna kebabs are NOT good for you, ESPECIALLY when you are sober!
CrossFit Cardiff WoD
6 rounds of within 2 minutes complete:
18/15 Calorie assault bike
Max hang clean and jerks (60/40kg)
Rest 4 minutes between each round
Specialty
Strict handstand push ups
3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit handstand ups
30s L-Sit overhead hold
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
10 Handstand tuck ups
10 Dumbbell strict press
5 Wall walks
You’ve made it, well some of you have… the last week of dry January! Can you hold on until the end, or are you going to break? Not because you are weak, but because the beer, it just tastes so good… DO IT!
CrossFit Cardiff WoD
For time:
100 Double unders
Then, 3 rounds of:
30 Wall balls (20/14lbs)
20 GHD sit ups
Then, 100 Double unders
Times up please legends, good luck to your abs for the rest of the week!
My goal for the Christmas party this year is to be able to stand at the bar and have a beer with Mike. And… for every one of you to know how fucking cool he is!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Pull ups
10 Dumbbell hang power snatch (50/35lbs - switch every 5)
15 Burpees over the dumbbell
Scores up to the board before you go about your drunken (hopefully) weekends…
I would love to be sat here all smug telling you that my master plan has come together and that it has been a roaring success but… it’s still Monday and it hasn’t happened yet. 😓😓
I mean if it crumbles in the air, at least I can fix it when it’s in a better place! 💩
Okay so this is weird…I’ve just been on the phone to a man and the lift has changed to Wednesday, meaning that I will know by now if it was a success or not. F*****************CK!
CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row
SPRINT please!
Specialty
3 Sets
4 - 6 Chest to bar pull ups with 3 second pause
1 - 2 Minute rest
3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over row
3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns
