I’ve got nothing. No witty banter nor funny story to tell, just some love to give… workout love!
CrossFit Cardiff WoD
3 Rounds for time of:
5 Power cleans (80/60kg)
10 Burpee box jump overs (24/20”)
15/12 Calorie row
THE HAPPIEST OF BIRTHDAYS TO ONE OF THE LEGENDS OF THE BOX…ATTILA!!!
Penblwydd Hapus brother, I hope you have a fucking awesome day dude! Massive love from everyone at the box. Come in and get those calories done!
CrossFit Cardiff WoD
Every 6 mins for 5 rounds:
40 Double unders
20/16 Calorie assault bike
Specialty
This might be almost entire incorrect but…
Kipping handstand press ups
Every minute, on the minute, for 10 minutes…
3 - 5 reps
5 rounds of:
5 bench press
15s L sit
I am predicting that by the time you are reading this, Mikey B and I will be fully constrained to a glass cage of emotion but, with light at the end of the tunnel!
You might see us attempting to coach a class from the shadows next week. MIGHT. Otherwise, you lot know how to squat snatch no?
CrossFit Cardiff WoD
5 Rounds for time of:
Run 400m
5 Squat snatch (60/40kg)
A cheeky squat snatch to start off the week for you cherry pickers! 😉😁
Happy Friday you lot! Not likely going to be so happy for Mikey B who, is so to be so pissed on his stag doo that he is busy attempting to hoard off the calls of “naked bar” (I wonder if I can renew my 20 year ban from that place), by trying to climb into his left shoe!
As a result, there will be a 9:00 class only this Saturday, with open gym filling the later slot.
Good luck brother!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
5 Bar muscle ups
50 Double unders
10 Toes to bar.
No that was not the only chance you are going to get this week to royaly f**k up your little legs… you have tomorrow to do that too!
You know what those lunges the week before last were crying out for don’t you?? A super set!
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6
Specialty
ANOTHER VERY BIG FAT SURPRISE!
We are doing one movement at least once per week going forwards and because I have noticed that the fast majority of you all suck at it (statement said with peace, love and humility - with me as an intentional inclusion), and will be testing said movement for load, speed, reps and the rest. While fresh or under fatigue!
Can you tell what it is…
CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/16 Calorie assault bike
1 Squat snatch
This is for time and max load.
Well then, how many of you (come on, hands up) “lost your keys” in the bush out the front of the gym?! Must have been a fair few, especially after a unplanned Bank Holiday! They are always messy!
Tomorrow is an absolute CrossFit classics. One of the original benchmark girls and one which requires no pacing other than one… suicide pace! Be a first round hero, just for all three rounds!
CrossFit Cardiff WoD
‘Helen’
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups
If you go fast enough your body won’t breakdown until around 30 seconds after the final pull up. You might even make it to the shower before it happens but if you’re not sure why you started on your feet and are now on your arse… Helen is why!
Specialty
IT”S A BIG FAT SUPRISE
Welcome to a new week, with a bizarre start. I am guessing that the streets will be like a ghost town tomorrow. We will be thrashing ourselves for the first couple of hours of it, and then back home to baton down the hatches… unless of course you are still working.
The wait is over, we celebrate the life and unbelievable reign with the workout that made Hannah vomit all over the back garden… just like we would if it was one of our own.
Rest in peace Ma’am. TTQ!
CrossFit Cardiff Partner WoD
8 Rounds for time of:
27/24 Calorie row
21 Thrusters (40/30kg)
15 Burpees
These are you go I go rounds.
GOOD LUCK!!!
On Monday and due to the sad news of Her Majesty Queen Elizabeth II passing away last week, the gym will have adjusted hours as a mark of respect for her funeral. Please for the timings see below and book your place on Team Up.
Thanks,
CrossFit Cardiff.
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
CrossFit Cardiff
Within 15 minutes complete as many rounds and reps possible of:
15 Deadlifts
12 Front squats
9 Toes to bar
Barbell: (60/40kg)
I did this last Wednesday and was a sweaty mess for a good while afterwards, enjoy!
Cutback stash is still on sale. Until you lot buy me out of stock I will be programming absolutely vile assault bike workouts that make you vomit… that is not a threat!
Get your hands in your pockets and look cool as a result!
CrossFit Cardiff WoD
For 4 Rounds and within 3mins:
20/15 calorie Assault Bike
30 Wall balls (20/14lbs)
Max rep burpees
Rest 6 minutes between rounds.
Just a taste!
Specialty
3 - 3 - 3 - 3 - 3
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
Increasing weight for all sets
Short and sharp blog post, mid way through September, RUBBISH!!! Don’t you worry team… the summer is coming!
Harness your inner games athlete, with just two changes:
1. The load is not 135kg
2. The jerk is from the floor due to… see point 1.
CrossFit Cardiff WoD
‘Shuttle to overhead’
For time and repetitions:
From minutes 0 - 2
Run 200m
Max shoulder to overhead
Rest 2 minutes
From minutes 4 - 7
Run 400m
Max shoulder to overhead
Rest 2 minutes
From minutes 9 - 13
Run 600m
Max shoulder to overhead
Barbell: 80/60kg
Get used to squat snatches, they are coming a lot more because… they are hellish cool! The coolest lift in the world and when you are able to snatch over your own bodyweight, not that much else in your life is going to bother you!
Plus snatching is also waaaaaay nicer than lunging with a sandbag… guess who is programming this week!
CrossFit Cardiff WoD
5 Rounds for time
18/15 Calorie Row
15m Sandbag lunge
10 Pull ups
Sandbag held however.
Specialty
Kipping handstand push ups
Every minute on the minute for 10 minutes
3 - 5 reps
5 Rounds of:
5 Bench press
15s L sit
A MASSIVE congrats to all of you legends who travelled and competed at the National Fitness Games over the weekend. Nicole and Hannah are not dead from some sort of horrific worm accident, they are simply away on a very relaxing holiday… recovering from a horrific worm accident!
Into the week, starting with the coolest lift on the planet…
CrossFit Cardiff WoD
A: Every 30s for 5 minutes:
2 Squat snatch
B: 1 RM Squat snatch
The goal with part A is to drill technique, so that you are set up for success for part B. DO NOT smoke yourself prior to B by biting off more load than you can chew.
PLEASE REMEMBER THAT THE BOX IS CLOSED THIS WEEKEND FOR A CROSSFIT L1 SEMINAR.
THANK YOU PLEASE!!!
The last chance this week to kick your own arses, literally! Those butt cheeks will be singing after this. Get those barbells loaded up HIGH and HEAVY and lunge the crap out of them!
Ps. If you guys don’t all descend on Ground Bakery in Penarth and eat the Croque Madame you are absolutely mental!
CrossFit Cardiff WoD
Back rack walking lunges
6 - 6 - 6 - 6
Increase weight as quality reps allow
There was a workout released last week, by that prick Castro, involving weighted vest wall walks!!! NOPE. However, be very careful with your breathing tomorrow, this is a tension headache central WoD. Keep those lunges moving throughout please…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
400m Run
4 Deadlifts (130/110kg)
2 Wall walks
Specialty
Jerks
5 Sets of:
Behind the neck split jerk + split jerk
3 Sets of:
3 Strict press
Mid-week hump workout for you legends! An ever so slightly adjusted CrossFit.com blasting that will test both speed and strength, two of the very best things…
CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
3 Hang squat snatch
Rest 1 minute between rounds
Maybe it’s because I have taken to writing the blog posts all on a Sunday, when I can, but this year man… WTF?! It is mental that by the next time I write about a Tuesday it will be midway through September and the supermarket aisles will have transformed. BONKERS!
Ah well, at least it will be the summer again soon.
CrossFit Cardiff WoD
18 - 15 - 12 - 9
Calorie row
Pull ups
Specialty
Kipping handstand press ups
10 min EMOM
3 - 5 reps
5 rounds of:
5 bench press
15s L - sit
Luckily for me, I worked on Saturday and Sunday, meaning that I am already over my post time off break “blues!” Other’s in my circle aren’t as lucky! HAHA!
Welcome to a new week, get ready for a decent level thrashing from the ledge herself…Hannah L!
GOOD LUCK!
CrossFit Cardiff WoD
4 Rounds, each for time:
15/12 Calorie assault bike
10 Burpees over bar
5 Thrusters (60/40kg)
When it starts like that, you know it’s going to be “fun!”
That Friday feeling, hopefully on an Indian summers day, ready for a corker of a weekend!
The only thing left in your way is an absolute stinker of a workout, you are going to love it!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 calorie row
30 Wall balls (20/14lbs)
60 Double unders
Told ya!
F**K me, the 1st of September (pinch, punch and all that lot), mental how fast this year is year is going! Thats it now, there is literally no way that when I go to a supermarket today that I won’t see a Christmas shelf! Just don’t do it, don’t get involved, we still have time to be normal! I have faith in you!
CrossFit Cardiff WoD
5 Rounds for time:
15 Pull ups
10 GHD sit ups
5 Deadlift (120/90kg)
Punish those abs, show them who’s boss!
Specialty
