Workout of the day
Welcome to the middle of the week and the winners circle! The only issue with both is that in order to leave you will have to perform a very enjoyable, not at all painful, workout!
You are going to love it…
CrossFit Cardiff WoD
5 Rounds for time:
15/12 Calorie assault bike
10 Thrusters (60/40kg)
Rest 4 minutes between rounds
GOOD LUCK!
Just as an add on for Thursday, it is a members only event but, no need to book on… just rock up. If you have a yoga mat, please bring it.
Anyone beat Kari Pearce on Mary?? No one got 24 ROUNDS then!! 😳😳
Anyway, back to a brutal sprint of a WoD tomorrow!
CrossFit Cardiff WoD
4 rounds, each for time of:
500m row
Rest 3 mins between rounds
Specialty
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
20 Stadlers
Happy Monday you lot! Here’s to hoping that you have all had a very relaxing and sun kissed bank holiday weekend. All rested and ready for a decent level kicking at the hands of Mikey B.
Announcement
This Thursday from 6 - 8pm we will be hosting the wonderful YBL on the road. Your Best Life yoga with Alecs will be meeting and greeting, taking you through a session and hanging about for a chat afterwards…with some refreshments! A little something different and a way to support a cool cat and give you lot an awareness of how difficult it is to actually touch your toes! It is going to be cool! 😉
Classes are cancelled from 6pm onwards to facilitate, a cheeky rest day maybe.
CrossFit Cardiff WoD
‘Mary’
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand push ups
10 Pistol squats
15 Pull ups
You have the dude who is Jonny Davies of CrossFit 179 to thank for my inspiration behind tomorrow’s workout. It is possible but it F’ing hurts.
NO re-setting the bike monitor, none. Accumulate calories and do everything you can to hit that magic number. My advice to you would be to not do 45 calories in the first round, but… if you choose to make your bed that way then get ready to not sleep very well! 😳
CrossFit Cardiff Partner WoD (Thank you CrossFit 179)
Working for 2 minutes
Resting for 2 minutes:
35 Double unders
Max calorie bike
Repeat until 600/500 calories or 10 rounds are complete. These are you go, I go intervals.
Thank the Queen for your long arsed weekend. Your bosses definitely won’t.
Please remember we have adjusted timings, all are posted below once more along with being on team up ready for you to BOOK onto class. 😁
Thursday & Friday
09:00 - 10:00: Open gym
10:00 - 11:00: WoD
11:00 - 12:00: WoD
Enjoy the sunshine outside of those hours…
Tomorrow’s workout left me a mess for days…put your big girl pants on and hold on until you actually can’t do anymore wall balls. If your feet leave the ground and you are still able to hit the target… you have at least 5 more reps in you.
CrossFit Cardiff WoD
For time:
60 - 40 - 20
30 - 20 - 10
Wall balls (20/14lbs)
Pull ups
Specialty (in case you wanted to do it in open gym - do NOT pre-fatigue the pull up)
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
Pinch and punch…
To set the tone for the month, I have something that if performed correctly will hurt like stink. You know you’ve done it right if your little butt cheeks go numb…
CrossFit Cardiff WoD
Back rack walking lunge
16 - 16 - 16 - 16
Immediately following each set:
Row 20/16 calories for time
Squeeze everything you can out of those legs of yours.
What would be amazing is that if one of your closest friends would invite you over to their place, having cooked a MASSIVE beef brisket, slowly on a wood burner. If he was a true legend he would also invite your two dogs so that you can join his two dogs at one hell of a beach the following day. Finally, just imagine if that same man was to fill a yeti cooler with some of the tastiest beer on the planet…
Now then, although yesterday’s assault bike workout was savage, you might not be quite done with them this week yet… sorry, not sorry.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 GHD sit ups
10 Overhead squat (40/30kg)
Basically a good time for 20 minutes…
Specialty
Handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
20 Stadlers
A bizarre and short (work) week ahead of you. For most.
Irrelevant of how short it is, it will still be full of lots of the fun type of pain…ish.
Below are the opening times for Thursday and Friday
09:00 - 10:00: Open gym
10:00 - 11:00: WoD
11:00 - 12:00: WoD
All classes have been adjusted on team up, get yourself booking on…
CrossFit Cardiff WoD
3 Rounds for time:
8/6 Calorie assault bike sprint
6 Power cleans (100/70kg)
8 Bar facing burpees
Rest 2 minutes between rounds
I will work in the garden, with no break, not even to pee until I want to end myself and then stop for the day. Anyone else?
Happy Friday, this will mess you right up!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 16 minutes of:
Row 15/12 calories
9 Deadlifts
6 Cleans
3 Front squats
Barbell (50/35kg)
The hump day is gone and you have already had a decent assault bike thrashing this week, doesn’t mean that another isn’t absolutely possible, never, but… you are safe.
Without a gimmick in sight you have a nasty workout. Good luck washing your hair for the weekend after this…
CrossFit Cardiff WoD
3 rounds for time of:
120 Double unders
30 Kettlebell swings (24/20kg)
15 Burpees
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring press-up
20:20:20s
Tuck up
Pike hold
Hollow hold
PLEASE REMEMBER THAT THE BOX IS CLOSED FOR A CROSSFIT L1 THIS WEEKEND!
Can someone please tell Tramaine, The Buff boys and Christie for us all?! I am only after all, one man!
CrossFit Cardiff WoD
Back squats
3 - 3 - 3 - 3 - 3
VERY HEAVY and straight sets
Tomorrow though, the Queen of movement redundancy is thinking outside of the box and I love it. You won’t, you’ll be whinging about how sore your legs are!
Just be thankful though, you’d of had no shoulders left soon either if it wasn’t for me!
CrossFit Cardiff WoD
Within 2 minutes complete:
15/12 calorie assault bike
Overhead walking lunge (2x 50/35lb)
Rest 3 minutes between rounds
Continue until you have lunged a total of 60m
Specialty
Handstands
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit press-ups
20 Stadlers
It’s taken me this long to figure out the cryptic way in which Nicole has written next weeks workouts sorry. She has her own special way of communicating! It makes her different and therefore endearing!
Some further little know facts are that Nicole physically cannot do anything following any intake of fat and, she would potentially die if she went longer than 24hrs without eating eggy bread!
CrossFit Cardiff WoD
3 Rounds for time of:
30 Toes to bar
1K Run
Today’s workout is brutal but pretty cool. It is going to pinch a fait bit, but it will be fun!
Enjoy!
CrossFit Cardiff WoD
3 rounds for time of:
400m run
15 Back Squats (50/35kg)
5 Bar muscle ups
It is nearly the weekend, just a couple of workouts left and you will be sunning yourselves into bronzed adonis’s. The only issue is that before you do you have a date with the ass bike!
CrossFit Cardiff WoD
For time:
15 - 12 - 9
Assault bike calories
Deficit handstand press ups (4/2 inch)
Rest 5mins
21 - 15 - 9
Assault bike calories
Handstand press ups
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 Minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
Now then, IF there are two German Shorthaired Pointers in the gym tomorrow night they will be highly trained savages. DO NOT touch them! One word from me and they will be set upon you at a great speed and agility. Their favourite target is a rep dodger! 😉
Affection towards dogs rewards the behaviour that is currently being displayed. Meaning that if they are calm then you will train a calm dog. If they are excited…
Affection immediately upon greeting commonly causes or embeds separation anxiety by teaching the dog that people represent excitement. The behaviour makes us feel great, eventually it creates a stressed and anxiety ridden, dependant dog.
When you greet, no eyes, no sound, no touch. Once the dog is in a position of calm, calm reward.
Knowledge bomb Wednesday.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of
5 Hang squat cleans (70/50kg)
10 Toes to bar
50 Double unders
That workout yesterday tried to kill Mikey B on Sunday night. Post L2 (MASSIVE CONGRATULATIONS to the legend for kicking arse on it, nothing that is going to help him with the “buff boys” but still), which ended in a partner WoD of a 15 min AMRAP: rowing, TTB and wall balls, he had to take himself off for a word during the evening. Weird!
Strength to relax the pace slightly…
CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10
Specialty
Freestanding handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
For the most of you tomorrow is going to be easy. You’re going to get up following a long and restful nights sleep, have some coffee and breakfast, maybe walk the dog before heading off to work (in your slippers with your feet up on the sofa… WFH)… Jack however, starts day one of the 8 month commando course. Basically his life is going to be flipped completely upside down!
There is a very high chance that you will have absolutely no time to read this but just in case… fucking good luck brother! Take one day at a time, before you know it you will have that very sort after prize.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
12/10 Calorie row
10 Double dumbbell box step overs (24/20”)
8 Double dumbbell shoulder to overhead
These are you go, I go rounds.
Get those rounds and reps up to the whiteboard before you leave on your merry ways, not to wash, dry, iron and fold every single item of clothing worn today into an A4 size… like Jack will have to. 😳😳
It’s lucky for some! You know who will give zero f*cks about Friday the 13th don’t you… the man/woman/emojicon who won £184 MILLION on the lottery this week.
Absolutely bonkers! What a life that legend is about to have!
Anyway, stop fantasising, you lot just have a stinking workout to do…
CrossFit Cardiff WoD
Every minute, on the minute, for 12 minutes
3 Push Jerk (60/40kg)
Rest 3 mins
3 - 3 - 3 - 3 - 3
Push Jerk
There’s not much better than doing an ascending ladder of wall walks and shitty front squats hey?!
Apart from this…
CrossFit Cardiff WoD
For 5 rounds, within 2 mins complete:
25/20 Calorie assault bike
Max toes to bar
Rest 5 minute between rounds
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
3 - 4 Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
