Workout of the day
A mid-week blast for your butt cheeks coming your way! Even though it is till waaaaay too early to put your tree up, there is nothing stopping you getting those butt cheeks ready to crack chestnuts in front of the fire on Xmas morning! These things take time!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These sets are to be heavy AF and straight, one number load on the board for each set.
You survived the weather, with that natural waterproof coat you all have named skin! Awesome! Clearly this is being written pre-Monday amongst a downpour so loud I can’t hear a thing. All while my wife is walking the dogs. Hopefully the weather isn’t the same in Cardiff as it is in Leeds!
All out sprint please!
CrossFit Cardiff WoD
For Time:
21 - 15 - 9
Kettlebell swing (32/24kg)
Box jump overs (24/20”)
Pull ups
Specialty
Every minute for 10 minutes:
2 Bar muscle ups
4 Rounds
15s Pike up hold/L-Sit
10 Strict chest to bar
15s Straddle hold
20s Chin over bar hold
Happy Monday morning you lovely lot! I hope the weekend was kind to you and you enjoyed the last Saturday class that Mikey B will deliver to you as a free man.
This time next week, he and the very lucky Sam K will be married!
For this extremely joyous occasion, the staff will be in attendance, on mass. As a result CrossFit Cardiff will be CLOSED ON SUNDAY OCTOBER THE 30th. Meaning that you actually get to enjoy the extra hour in bed!
Now, Mikey is programming this week, but don’t worry he is definitely not stressed about losing his freedom, and certainly has NOT taken it all out on you with his workouts! 😉
CrossFit Cardiff WoD
Each for time:
Run 1600m
Rest 8 mins
Run 800m
Rest 4mins
Run 600m
Rest 2mins
Run 400m
The end of a thrashing is in sight, you are very nearly there but, we couldn’t go a whole week without your new favourite movement now could we…
CrossFit Cardiff WoD
A: Perform each round for time:
3 minutes of:
Max rep squat snatch (60/40kg)
Run 800m
Rest 4 minutes
2 minutes of:
Max rep squat snatch (70/50kg)
Run 400m
Rest 4 minutes
1 minute of:
Max rep squat snatch (80/60kg)
Run 200m
Rest 4 minutes
B: Within 15mins, establish a 1RM
Squat snatch
In part A, athletes will perform as many snatches as possible within each allocated timeframe, once that time window is up, the goal is to run the required distance as fast as possible.
For example, should you be able to run 800m in 3 minutes, then your time will be 6 minutes.
Well team, could you all please do me a small favour… wherever you may be and whatever it is that you might be doing, please stop… find Gem Verallo, give her a massive birthday squeeze before you force her to do a large number of assault bike calories. Don’t you worry dude, I know exactly what it feels like! 😳
A massive happy birthday to you you legend! Huge love from us all!
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
Rest 8 minutes
30 - 20 - 10
Burpee box jump overs (24/20”)
Toes to bar
Rest 8 minutes
30/25 Calorie assault bike
Specialty
Push Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2
This picture is entitled… “From Gem with love”
Mid-week and another CrossFit mainsite workout that will wish you hadn’t bothered. Light load, is there any need to stop? Having done this workout I am going to tell you that yes, there is! The burning from the muscles of your forearms is a pretty good reason! Don’t worry about your lungs though they will be just fine!
CrossFit Cardiff WoD
5 Rounds for time of:
24 Deadlifts
18 Hang power cleans
12 Shoulder to overhead
Barbell 40/30kg
Told you didn’t I! Who’d thought a row would prevent you from being able to perform one single pull up. Evidence to how much we all pull early during the stroke.
Unfortunately, I have nothing but bad news for you as your week is about to get worse…
CrossFit Cardiff WoD
Front rack walking lunges
12 - 12 - 10 - 10 - 8 - 8
Load should increase with each rep decrease
Specialty
Every minute for 10 minutes:
2 Bar muscle ups
4 Rounds
15s Pike up hold/L-Sit
10 Strict chest to bar
15s Straddle hold
20s Chin over bar hold
Well then, I seriously hope that you lot have spent the weekend resting and NOT travelling to the NEC in Birmingham to either dominate at Hyrox or get extremely wasted by stealing the beer from the box fridge (supporting is thirsty work) and drinking for 10 hours.
Because if you were do have done either of the latter, then tomorrow is going to be uncomfortable for you!
Honestly though, this CrossFit mainsite workout ruined me last week and so I thought i’d share it with you lot!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 30 minutes of:
Row 500m
3 Rounds of strict Cindy
5 Strict pull ups
10 Press ups
15 Air squats
Vile!
Here we go, that Friday feeling! I have it big! After a few hard weeks slog, I have the weekend full of two GSPs, long walks, fitness and perfectly chilled Elvis juice!! Cannot wait!
Enjoy team!
CrossFit Cardiff WoD
21 - 15 - 9
42 - 30 - 18
21 - 15 - 9
Box jump overs (24/20”)
Wall balls (20/14lb - 11ft/10ft)
Chest to bar pull ups
A cheeky 10ft wall ball for you ladies, you’re going to LOVE it!
Over the hill and on the downwards slope to the wonderful weekend!
And that’s all you’re getting! 😁
CrossFit Cardiff WoD
3 rounds, each for time of:
800m run
Rest 2 minutes
3 rounds, each for time of:
400m run
Rest 2 minutes
3 rounds, each for time of:
200m run
Rest 2 minutes
Man those cherries are going to taste good! 😉
Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2
Mid week blasting, get ready for it please! Get your legs prepped to lift some serious tin while wearing your big boy/girl pants!
Load those bars up HEAVY and keep it so… lift!
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3
Straight, heavy sets
EMOM’s (working every minute, on the minute) are bullshit! They are for lazy folk who are too afraid of going to intensity in their workouts… unless of course you program them with vile almost unachievable targets! 😁😁
You guys come to CrossFit Cardiff, guess which version you’re getting! 😂😂😬
CrossFit Cardiff WoD
Every minute on the minute for 32 minutes:
Minute 1: 15/12 Calorie assault bike
Minute 2: 15 Burpees
Minute 3: 15/12 Calorie row
Minute 4: 15 Russian kettlebell swings (24/16kg)
Now, chill your boots now you lot. Of course an EMOM is awesome for developing a skill with accumulating fatigue. That is what they are designed for after all.
Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 BMU
4 Rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold
Welcome back Monday, you have been missed!
So as you are aware, next week you will likely have a CrossFit.com workout to do that will prevent you from being able to wash your hair. If you can buddy up with someone at the gym to perform the task for you it will be weird, but totally worth it!
A new week should not begin with 🍒 🤏🏽ing a snatch!
CrossFit Cardiff WoD
4 Rounds for time:
400m run
2 Squat snatch (70/50kg)
4 Bar muscle ups
Hell of a workout that, looks like lots of fun!
Well I told you that it was going to be worse but, at least you are going into a weekend and so does it really matter??? Nah!
CrossFit Cardiff WoD
5 rounds. Within 2 minutes complete
50 Double unders
10 Burpees over bar
Max rep thrusters (60/40kg)
Rest 4 minutes between rounds
Here we go, and you thought like Christmas it would never come! Nope, we are here. However, please don’t get too excited as tomorrow is waaaaaay worse! 😬
GOOD LUCK!
CrossFit Cardiff WoD
For time:
30 - 20 - 10
Assault bike calories
Toes to bar
Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2
Hump day and the weeknd coeunt do%wn is in fulll force. I h@ve zero idea whQt I am writinng as… a German shortha!red point34r is sat on me and I czne see thw laptip, Letd hpe[ [redictibe text os wokil.g
Okay he’s off…
CrossFit Cardiff WoD
For time:
21 - 15 -9
Hang squat snatch (40/30kg)
42 - 30 - 18
Calorie row
We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)
Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups
4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold
Welcome to October and a huge congratulations to anyone who completed the Cardiff half marathon over the weekend. I have seen a couple of sneaky pictures of Fadi kicking it’s arse, I hope you feel magical tonight brother.
The first week of a new month, i’ll ease you in with no assault bike calories!
CrossFit Cardiff WoD
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Front Squat
Go heavy as hell and attempt to increase load per set.
Last day of the month with 3 left of the year, bonkers!
More importantly, it is the last day of the week, allowing for a chilled and relaxing time, rather than savagery in Edinburgh. Unless you are headed that way of course.
Enjoy troops!
CrossFit Cardiff WoD
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.
“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
Good luck and remember to enjoy
Not that I really want to talk about drinking ever again but… keep your eyes peeled for info regarding the CrossFit Cardiff 2022 Xmas party! And just remember how f**king epic it is!
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5
These sets are straight and heavy.
Prior to each, athletes will complete 10 reps of a very slow and controlled wall squats, and you will bloody well love it!
Specialty
Now I maybe entirely wrong, again, but it will go a little something like this…
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
3 - 3 - 3 - 3 - 3
Increasing weight for all sets
