Workout of the day
We are on a role. Mid-week and a decent level thrashing coming your way! You are going to LOVE (HATE) it!
No fluff, only pain!
CrossFit Cardiff WoD
5 Rounds of, within 3 minutes:
20/17 Calorie assault bike
10 Deadlift (80/60kg)
Max burpees over the bar
Rest 3 minutes between rounds
What could possibly go wrong!?
I have had a serious case of procrastination tonight. Blog posts that should take 10mins each are more like 30 dude to motorcycle jacket review videos, IG videos of drunk people attempting to climb up wet logs and whining dogs who aren’t happy with a lovely, relaxing Sunday evening in the almost finished garden.
Ungrateful pricks! 😉
CrossFit Cardiff WoD
3 Rounds for time:
10 Box jumps (30/24”)
20 Toes to bar
Run 400m
Specialty
Strict handstand press ups
A: 3 Sets of:
2 Pause negatives
EMOM 10
1 Strict handstand press up
B: 5 Deficit box pike press ups
5 Straddle dumbbell presses
Pinch, punch… mental! Bam, we are in August! The ‘embers are next and that’ll be it… Christmas decs up! I can’t take it!
Before all that though, you’ve got a week of ass kickings dealt to you by the one and only Mikey B! GOOD LUCK!
CrossFit Cardiff WoD
For time:
Rope climbs
Thrusters (40/30kg)
4 - 3 - 2
21 - 15 - 9
Fast and furious! You should be able to feel your lungs trying to leave your body after this!
The last Friday of July, this year, as with all others is fricking motoring past!
Auto corrects are hellish weird by the way, fricking just corrected to tricking and I have never text someone telling them to Duck Off!! 🤷🏻♂️🤷🏻♂️
Enjoy the weekend please ducks (guess what that was supposed to be)! 😉
CrossFit Cardiff WoD
For time:
50 Calorie row
50 Double dumbbell devils press (50/35lbs)
50 Calorie row
*just so that you know, this workout is savage… SCALE IT
Lets all whoop and holler, scream and shout… from the rooftops in celebration of your one and only Nicole who this very morning, smashed her CrossFit Level 3 exam out of the window!
What a legend!
Now, for those of you who maybe don’t know, it is a fricking big deal! In the US, the CF – L3 or Certified CrossFit Trainer is comparable to a higher education qualification in physical training and strength and conditioning; as a result of it’s difficulty and commitment to achieve.
The L3 itself is a 160 question, 4 hour exam. Pooled from a bank of 400 questions folk can be asked pretty much anything on CrossFit. The study material is vast and takes a long arsed time to get through.
Not only that but, in order to even be eligible to apply for the test you need to have sit and passed your CF – L1 and L2 seminars, as well as amass 750 hours of solo CrossFit coaching, basically a lot of f’ing times telling you all to push your knees out! 😉
The standard of coaching at CrossFit Cardiff has always been paramount. It is, as well as the community, what defines us! Finding a CrossFit gym in the UK better than us would be a challenge, and we pride ourselves on just that!
Nicole, a very well done! The L3 is an outward sign, a mark of commitment, determination and professionalism. It’s been a tough road (putting up with my shit), and it’s only just begun.
Love you buddy!
CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1 - 1 - 1
Back squat
Set a new 1 rep max!
Specialty
Weightlifting
5 Sets building in weight
1 Hang snatch
1 Overhead squat
CrossFitter’s, you lot, are very likeable people and for a good reason… you seek out discomfort to make yourselves better. It is an amazing trait. None of us actually enjoy thrashing ourselves on the assault bikes (maybe one or two weirdos do) but you turn up and do it anyway, intentionally making yourself uncomfortable in order to grow.
I know that a mechanic, a plumber, a barista or a Doctor who CrossFit’s… is a good one! They would go the extra mile they would have good standards! It would 100% help you in a job interview!
CrossFit Cardiff Partner WoD
20 Rounds for time:
3 Chest to bar pull ups
6 Front squats (70/50kg)
12 GHD sit ups
These are I go, you go rounds
Fast and brutal, that’s what yesterday should’ve been. Anyone manage to hold on to the bar for an unbroken set of 73? Your lungs will know about it today if you did!
Today we have a longer yet equally vile piece. No need to stop, ish, just keep yourselves moving…
CrossFit Cardiff WoD
In front of a 18 minute clock:
3 Mins max double unders
3 Mins max kettlebell swings (24/16kg)
3 Mins max burpees
2 Mins max double unders
2 Mins max kettlebell swings (24/16kg)
2 Mins max burpees
1 Min max double unders
1 Min max kettlebell swings (24/16kg)
1 Min max burpees
Specialty
Strict handstand push-ups
A: Every 2 minutes for 10 minutes
1 - 2 Strict handstand push-ups
B): 3 Deficit box pike push-ups
5 Straddle dumbbell presses
Happy Monday folk! The weekend was a roaring success with some legendary performances, gnarly workouts and not too much d**king about in the paddling pool!
Reports have it that folk hung on late into the night drinking, and when I say folk I mean Mikey B and Sam! 😂😂
Get yourselves an early night and get ready to hit the ground running with a few stinkers this week! You will LOVE it!
CrossFit Cardiff WoD
Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.
Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.
Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.
He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.
Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.
Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.
In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.
Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.
Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.
They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development
During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.
Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.
May he rest in peace, fall out Royal.
‘Steve Darbyshire’
For time:
73 Power snatch (35/25kg)
Run 400m
Happy Friday F**kers! Get your arses booked into the cheeky throwdown/social tomorrow day and night at the box please! It is all set to be a fun experience.
No drowning, petting or piddling in the shallow end of the pool please!
Enjoy!
CrossFit Cardiff WoD
Deadlift
5 - 3 - 1 - 1 - 3 - 5
The Irish one is going to be on your case, if you do not reset those monitors and take your sweet arse time during the transitions!
You have been warned…
CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 3 minutes of:
7/5 Calorie row
7/5 Calorie assault bike
5 Burpees
Rest 1 minute between rounds
Specialty
5 Sets building in weight, of the following complex:
1 Hang snatch
1 Overhead squat
Now that it’s winter again we can stop whinging about the heat and start whinging about the cold! Like the classic Brits that we are! 😉
Extreme Heat: Only travel if essential.
A genuine sign seen on Sunday night. WTF?!
Anyway, this will be lots and lots of fun…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
6 Handstand press ups
4 Bar muscle ups
2 Power cleans (90/60kg)
Heavy and sucky, do it!
So then, how was it? Anyone get to the set of 15 thrusters and the world start closing in?
Man I remember it so well. The carnage that is used to cause… Fran of course. The first time I ever did it was on my CrossFit Level One Trainer course in 2008 out in San Deigo. I couldn’t kip, despite the cue from the training team of “just kip the shit out of out of it'“. guess what… it didn’t work!
It’s doing that workout where I discovered I could kip. In Fitness first on the two angled handles above the cable cross over machine in the middle of the set of 15s; it just came to me. I’m actually kipping! The euphoria created soon gave way when I turned around to find my bar had been taken by someone else, ruining my certain to have been PB time; a lightening 9 odd minutes. Pricks and they don’t get it.
Anyway, we go on…
CrossFit Cardiff WoD
Perform each interval for time:
600m - 600m - 600m
400m - 400m - 400m
200m - 200m - 200m
Rest 2 minutes between each run
Specialty
Gymnastics
A: Rope climbs
B: 4 sets of
10 Toes to rings
1 Length wobble carry
Huge well done and congratulations to the legends who represented the box like bad asses in the Turf games over the weekend. As well as their huge support crew, you lot are awesome and i’m sure were the “talk of the town!”
Now then. There isn’t much I can do to big this up. It is our ultimate benchmark. It’s fast and painful, will leave you lying flat on your back wondering what the f**k has just happened. And therefore deserved a female name! 😉
Take 7 minutes out of your day to learn some cool history behind it, from the genius who is… G Glassman…
CrossFit Cardiff WoD
”Fran”
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull ups
Ensure that you know your time for this workout. It is arguably the most important one you will do…
Happy Friday to you and your poor legs! I would elevate them and ensure that they receive the required nutrition to allow for recovery and pain reduction… very cold beer then!
Before you do, let’s finish off with a bang…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
50 Double unders
25 Toes to bar
10 Deficit handstand press up
Abs and boulders perfectly poised to look massive for the weekend!
If you went to your swimming coach and said… “hey coach… I noticed that we were swimming yesterday and we have swimming again today… any chance we could do something else???”
You will likely get the answer… “Dav’s shut the F**K up and get in the pool!”
Hence why we smash your little legs!
CrossFit Cardiff WoD
Back Rack Walking Lunges
10 - 10 - 10 - 10
Assault bike calories
15/12 - 15/12 - 15/12 - 15/12
Specialty
Squat snatch
3 - 3 - 3 - 3 - 3
Mid week and your legs should be feeling like someone else’s by now. And, by design!
Now then, they are certainly not going to get a rest as yet, but they will get a bit of support with a buddy! You have Matt Evans (a cool dude) and highly likely CrossFit 179 to thank for this. Direct all hate their way please! They are after all, Swansea Jacks!
CrossFit Cardiff Partner WoD
For time:
100 Chest to bar pull ups
125 Push press
150 back squats
Barbell 50/35kg
Athletes will work for one complete minute, before resting for the next.
Partner #1: odd = work (even = rest)
Partner #2: even = work (odd = rest)
Did you do it? Did you do it one set of well executed 150 wall balls? NOPE… weird! There are people on the planet who can do that using a 30lb medicine ball. Absolute savages!
Some cheeky intervals for you
CrossFit Cardiff WoD
5 rounds of every 2:30 complete:
400m run
Max power cleans (70/50kg)
Rest 2:30 between rounds
Specialty
Toes to bar
A: 3 Sets of max set of unbroken toes to bar
B: 3 Sets:
10 - 20s L - sit
10 Lat pull overs
12 - 16 Hanging flutter kick
Is there a better way to get over a sun kissed weekend full of beer and wine, bad food and worse sleep then a benchmark girl? Exactly, especially when it’s Karen!
The challenge… do the workout in as few sets as possible! It’s going to hurt, but that’s the beauty. Learn to become comfortable when uncomfortable.
CrossFit Cardiff WoD
”Karen”
For time:
150 Wall balls (20/14lbs)
Gooooooooooood LUCK
We have arrived, yet again, to a morale giving Friday. Lets hope the sun shines all weekend and we win absurd amounts of money on the lottery. Just imagine! If not, you’ve just got some rowing sprints to do instead, I mean it’s almost the same…
CrossFit Cardiff WoD
Row Sprints:
150m
Rest 1 min
250m
Rest 2 min
350m
Rest 3 min
500m
Rest 2 min
350m
Rest 2 min
250m
Rest 1 min
150m
VILE!
Hump day gone, downhill all the way.
With a little more of a chilled day ahead, all you have to do is lift some heavy arsed shit over your head and squat it like a boss.
CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3
For max load
Specialty
Squat snatch
3 - 3 - 3 - 3
Overhead squat
5 - 5 - 5 - 5
