Workout of the day
A cheeky mid-week blast for you lot. In the words of Mikey B… “the quicker you go the more rest you’ll get!” Kind of a given that though buddy!
It’s short and sharp and you are going to LOVE it! Possibly not!
CrossFit Cardiff WoD
For 5 rounds, every 6 minutes:
15/12 Calorie assault bike
200m Run
GOOD LUCK… you are going to need it!
PENBLWYDD HAPUS to your one and only, Irish assassin Nicole “See you laaaater” Hagan!!
She is an absolute legend and 100% needs to complete assault bike calories for every single class. UNLUCKY… it’s your fault for being so loved!
Have an amazing day buddy, love you even if you will never train with me!
CrossFit Cardiff WoD
‘Gretel’
10 Rounds for time of:
3 Clean & Jerk (60/40kg)
3 Bar over burpees
Specialty
The last (I think) bank holiday of the year! Talk to me, is that true? The Scottish ones don’t count!
The timings are different for tomorrow’s classes, as per using for a bank holiday. CHECK TEAM UP AND BOOK INTO CLASS!
Happy camping legends!
CrossFit Cardiff WoD
For Load:
Front Rack Walking Lunge
14 - 12 - 10 - 8
Get those glutes stacked and enjoy your day!
Here’s me hoping that you all have that Friday feeling! What you are more likely to be feeling is the need to hold your hand up and wave a white flag, that is also ok!
Remember please, Monday is a bank holiday with the hours are below:
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00
Enjoy your weekend lovelies!!!
Programmed by the sadistic prick who is Dave Castro, you know this workout is going to be good.
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps of:
50ft walking lunge
15 Press ups
Wear a weighted vest throughout or carry a dumbbell anyhow for the lunges only.
I hope you have all enjoyed the savagery that has been coming your way over the past few days! You can stand by for a lot more! 😁
Especially the one impending workout that made my wife vomit! It is coming, not this week but it IS coming!
It wasn’t even this workout below that caused the issue, it was even worse than this!
Now this may appear confusing, but trust me, it’s only painful!
CrossFit Cardiff WoD
A: For max calories on the Echo bike:
Work Rest
0 - 10s 10 - 1:00
1:00 - 1:20 1:20 - 3:00
3:00 - 3:30 3:30 - 6:00
6:00 - 6:40 6:40 - 10:00
10:00 - 10:50 10:50 - 15:00
15:00 - 16:00
B: Deadlift
15 - 12 - 9
Max weight for each set. 1 attempt
JUST BECAUSE THERE IS A PART B, DOESN’E MEAN YOU CAN SLACK ON PART A!! WE RARELY DO IT
Nothing but love… workout love!
ENJOY!!
CrossFit Cardiff WoD
30 - 20 - 10
120 - 80 - 40
30 - 20 - 10
Front squat (60/40kg)
Double under
Toes to bar
I told you that was an absolute stinker, sorry!
I programmed that workout 10 years ago for Danny’s 30th, and apparently did it with him in Paris. I must have removed all memory of it from my mine. My hands have only just healed from almost two weeks ago… that’s how you know it really sucks!
CrossFit Cardiff WoD
3 - 3 - 2 - 2 - 1 - 1
Push jerk
Specialty
It’s a surprise, but it’s going to be something gymnasticsy and delivered by Nicole!!
I am mega busy for the next week, pretty much straight and so I am writing this blog post on the 16th. Man, literally anything could happen between now and then.
I could’ve won a shed ton of money on the lottery and still be posting this vile workout, maybe doing it again from some deserted island!
I promised (with my fingers crossed behind my back) that I wouldn’t program this. But… I had my fingers crossed and did NOT put my eyebrows on it so…
Watson is a fucking legend, END OF. He used to coach for us many moons ago. Marvel in this, says it all really…
https://www.youtube.com/watch?v=sGHdEGIMIqs
Click on the above!! If you can’t because my system is having a hissy fit, search for Danny Watson Legend!
CrossFit Cardiff WoD
”Watson”
For time:
30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
3 - 6 - 9 - 12 - 15 - 18 - 21 - 24 - 27 - 30
Kettlebell swings (32/24kg)
Burpees
You’ve made it yet again, to the end of a decent week of thrashings! Get a good weekend of rest in you please, you are going to need it, trust me.
A week of savagery awaits following a hopeful weekend of chilled days and dying summer days!
See you on the flip side. Beforehand, another Friday another burpee box jump.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
3 Power cleans (70/90kg)
6 Burpee box jump overs (30/24”)
300m Run
Mid-way through fracking August already…mental! I even had a request as to what date the Xmas party is… wishing your lives away that’s what that is! 😉
Don’t worry, there will be a plenty more thrashings on that assault bike before you wake up with that hang over!
CrossFit Cardiff WoD
4 rounds of:
In 2 minutes:
Max set shoulder to overhead (45/65kg)
Max calorie row in remaining time
Rest 5 minutes between sets
Specialty
Weightlifting
1 - 1 - 1 - 1 - 1
Squat snatch
Build in weight throughout sets
Although he has not been with us for that long, in the grand scheme of things, I think everyone would agree that Al Jefferies has fit in just like a round peg! Diving straight into the community with a beaming smile on his face, single handedly drinking more beer from the fridge than anyone else in history! What a man!
Now don’t get too sad, this is not a goodbye but a ciao for now as he takes off on a world-wide adventure. We all wish you well brother, be sure to find McCoy Turner and punch him straight in the balls (no introduction) and come back to show of your tan!
Love you dude, stay safe!
CrossFit Cardiff WoD
3 Rounds for time of:
15 Back squats (50/35kg)
Run 400m
5 Bar muscle ups
I hope you all enjoyed having your arses handed to you by wall balls to a higher target (someone has been watching the games 👀), GHD sit ups and double unders (i’m surprised it wasn’t with a cross over). Because, you are not going to enjoy what is about to happen to you tomorrow…
CrossFit Cardiff WoD
Every 8 minutes for 5 rounds:
25/20 Calorie assault bike
VOMIT!!!
Specialty
Strict handstand press ups
A: 3 Sets of 2 pause negatives
EMOM 10
1 - 2 Strict handstand press up
B: 5 Deficit box pike press ups
5 Straddle dumbbell presses
I hope you’re all happy with yourselves! All of your praying to the rain gods has caused this bullshit! Obviously, I am writing this from the baking sun and trusting that the weather forecast can actually be trusted.
We shall see.
One thing that is 100% accurate is that Watson the German shorthaired pointer F**KING loves ice and couldn’t give two shits about the heat! He’s mental!
CrossFit Cardiff WoD
5 rounds for time:
20 Wallballs (11/10ft - 20/14lb)
20 GHD sit ups
50 Double unders
Again again, you have made it to a weekend filled full of good food, good people, some sweat and hopefully DOMs and even the potential of a cheeky beer of two!
My goal for this weekend is not to be awake before 7am. Fingers crossed!
Happy weekend ledges!
CrossFit Cardiff WoD
3 rounds for time of:
12 Handstand push ups
12 Burpee box jump overs (24/20”)
Run 200m
Go HARD on this please! As if you would never have to do another workout again!
That post mid-week feeling! How good?! Very, right up until someone smacks you about a bit with a stinker of an interval.
As they say in Kentucky… Un…F**KIN LUCKY!! 😉😉
CrossFit Cardiff WoD
6 Rounds of, within 1:30 complete:
18/15 assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 3mins between rounds
Specialty
Snatch deadlift, snatch pull, squat snatch
1 - 1 - 1 - 1 - 1 - 1
Imagine if this weather lasted forever, with a little rain of course, but only at night. That way all the Royal Marines can still get wet and we can stay dry in our comfy beds! Perfect.
Then all you would need is a chest with 1 billion pounds to land next to you and life would be glorious. Full of Husbands and wives, dogs, meat, motorbikes, coffee and CrossFit.
Thats’s a t-shirt right there.
CrossFit Cardiff WoD
5 Rounds of:
Complete as many rounds and reps as possible within 3 minutes of:
10 Shoulder to overhead (50/35kg)
10 Toes to bar
50 Double unders
Rest 1 minute between rounds
That will smart a bit that!
From a long arsed stinker, at least you shared it between you, to a short and heavy AF barbell.
Get loaded and lift HEAVILY please! PB’s in red!
CrossFit Cardiff WoD
Front Squats
5 - 3 - 1 - 1 - 3 - 5
Specialty
A: Rope climbs
B: 3 Sets:
3 Strict toes to bar
15 Bent over rows
5 Tuck to L sit
Before you ask no… I am not buying 154kg sandbags, Husafell bags nor sandbag jerry cans to sit and gather dust in the corner once we all realise that we are in fact not games athletes and literally can’t move the fuckers!
I remembered back to 2015 (I think) when judging there and having to help out the equipment team by moving a 93kg kettlebell back to the starting mat, the other side of the tennis stadium, once the heat was finished. There were two of them to move back, and we had a trolley to put them on. The athletes had moved BOTH of the heavy bastards across the floor, annoyingly having to stop every do often to knock out a couple of deadlift reps.
I might program some double under cross overs for shits and gigs though!
If when reading this you have literally no idea what I am on about… google the CrossFit Games.
CrossFit Cardiff Partner WoD
“Eva”
5 rounds for time of:
400m run (together)
30 Kettlebell swings (32/24kg)
30 Pull ups
Athletes will run together and split reps as required.
Happy Friday you lovely lot! It’s all over, another week of torture. Of course I am talking about work, not these workouts. You love these, they are like little rays of sunshine in an otherwise cloudy day… hey?! Ish!
Enjoy the final installation before some well needed time off.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie row
12 Hang power clean (60/40kg)
9 Strict handstand press ups
Nearly there team, the weekend is teasing you it’s so close! Luckily for you lot, you only have to put up with Mikey B and not an absolute thrashing from me! 😁
You are welcome!
CrossFit Cardiff WoD
For max load:
5 - 5 - 5 - 5
Overhead squat
Ah the overhead squat, the movement that makes you want to kill yourself. Watch this cool video below to see someone else thinking the very same thing…
The standard is no longer BW by the way… it’s 1.25 BW. BONKERS!!!
