Workout of the day
Just the WoD… and specialty…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back Squat
These are vile, heavy and straight sets. 4 working sets with a heavy arsed barbell throughout.
Specialty
A: Ring muscle up progressions
B: 15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
Right then, if you haven’t started anything yet, do it tomorrow!!! Remember, tomorrow never comes and those pricks down at the George NEVER give away free beer! 😉
DO IT!
CrossFit Cardiff WoD
3 Rounds for time of:
9 Chest to bar pull ups
12 Power snatch (40/30kg)
15 GHD sit ups
Friday 13th! Walk around on egg shells and wrap yourselves up in bubble wrap, wear your lucky pants and do NOT walk under ladders… avoid black cats like the plague! Wait… are they lucky or unlucky??
It doesn’t matter you mugs… it’s ALL bollocks! 😉
Having the assault bike twice in one week is the least of your superstitious worries!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 8 minutes of:
40/30 Calorie assault bike
8 Squat snatch (80/60kg)
Split all calories and reps as required
Enjoy the weekend dudes!
Here’s to hoping that you are well on your way to instigating a nutritional change. Something small, create a habit!
CrossFit Cardiff WoD
‘Emily’
10 Rounds for time of:
30 Double unders
15 Pull ups
30 Air squats
100m Sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Specialty
A: 5 sets of 3 box jumps for max height
B: For max load
5 Clean and jerks*
3 Clean and jerks*
1 Clean and jerk
1 Clean and jerk
Rest 2 minutes between sets
*these must be unbroken sets
All of you get ready to order domino’s to the box for 7:15pm, munch away and throw things at me when I tell you that you are a prick for eating it! 😉
Remember, nutrition is as sensitive a subject as politics, religion and the COVID vaccine!
See you at 7. Bring your notepads like good little children now hey! 😉
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12 - 12
These sets should be accumulating in load. Small increments across all 5 sets.
Yep, chucked in a cheeky 2022 yesterday, the first of many!
Tomorrow’s workout was inspired by that Irish assassin who you know and love so well, just with a little extra spice added!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Thruster
2 Power cleans
2 Thrusters
3 Power cleans
3 Thrusters
4 Power cleans
4 Thrusters etc…
Barbell weight: 60/40kg
Specialty
A: Ring muscle up progressions
B: 3 sets of:
3 RMU negatives
40s ring support
DO NOT forget that there is a nutritional chat at 7pm this coming Wednesday, replacing the regular class. It will genuinely be like rocket fuel to your training.
Also prepare yourselves for a low level of banter this week, sorry.
But you can occupy yourselves with a load of best wishes delivered to Ryan for his birthday today (the guy is seriously kicking the arse out of it mind so don’t go too silly)… get him back on that assault bike! He will try to tell you that he has already done them, on Saturday, don’t believe him… he just wanted to do an additional set. Weird.
CrossFit Cardiff WoD
Every minute, on the minute, for 5 rounds:
1. 20/18 Calorie row
2. 20/18 Calorie assault bike
3. Rest 1 minute
ENJOY!!!
The first of many, end of the week, 2023 Friday feelings! Enjoy it, but only once you have given yourself a serious thrashing!
It’s all in the aid of goodness!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 20 minutes of:
20 box step overs (24/20”)
10 Alternating devil press (50/35lb dumbbell)
200m Run
A high volume of bar muscle ups and heavy (relatively) deadlifts, and all of it following a few slack weeks at Xmas, I can only imagine you are sore. That’s ok, just chill and get back into things slowly.
The 2023 goals don’t have to be ticked off in January! You see what old age does to you, makes you soft! 😉
CrossFit Cardiff WoD
Within 10 minutes, set a 1 rep max strict press
Within 10 minutes set a 3 rep max push press
Within 10 minutes set a 5 rep max push jerk
Specialty
A: 5 sets of 3 box jumps for max height
B: 5 sets of:
1 Clean and jerk
Rest 20s
1 Clean and jerk
We have absolutely hit the ground running and are well on our way to completing the first week of the years thrashing! Meaning that with each week complete… the summer is coming! We will all be sweltering before you know it! Cannot wait!
CrossFit Cardiff WoD
3 Rounds for time of:
21 Calorie echo bike
15 Bar muscle ups
9 Deadlifts (120/90kg)
Everything is back to normal you lovely folk, hours are as they once were and the 2022 goals board has been wiped clean, get the 2023 suckers up there!
Mine will be NOT to accept any shots at the Xmas do. I have close to a full year to practice my “thanks but f**k right off line!”
CrossFit Cardiff WoD
4 rounds of, within 3 minutes complete:
20/17 Calorie row
8 Burpees over the rower
Max wall balls (20/14lbs)
Each time you break perform 4 burpees
Rest 3 minutes between rounds
Your score is your lowest set of wall balls
Specialty
A: Ring muscle up progressions
B: 3 Sets of:
3 Ring muscle up negatives
40s Ring support
With the silly season very near to it’s end for another year, I am expecting you all to descend on the gym with a ferocious attitude; busting to get your teeth stuck into some serious assault bike calories.
Come at it!
Here’s to hoping you had an awesome Christmas and a better New Year. See you at the box!
CrossFit Cardiff WoD
For time:
20 - 16 - 12 - 8 - 4
10 - 8 - 6 - 4 - 2
Toes to bar
Squat snatch
Barbell load
40 - 50 - 60 - 70 - 80kg
30 - 35 - 40 - 45 - 50kg
The penultimate chance of the year to come down to the box and smash the living hell out of yourself. This one is going to bite too! Perfect chance, with tomorrow, to give yourself a case of DOMs big enough for you to not give two shits about the gym being closed on New Years Day! 😉
Have a good one team, Happy New Year!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 25 minutes of:
Run 400m
30 Box jumps (24/20”)
30 Wall balls (20/14lbs)
Split reps as required, partners run together.
A hero WoD with a difference. This is cool and surprisingly difficult. Can anyone go the full 6 minutes in one go? If you can then there’s no chance some mug will be able to prize that beer out of your ninja like death grip!
CrossFit Cardiff WoD
Coffland
Hang from a pull up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
Well don’t you all look good in your new gear! Those cobwebs are almost blown out, almost. By the end of this week they will be, no stress.
Go as hard as you can on this “sprint” and the rest will disappear…
CrossFit Cardiff WoD
3 Rounds for time:
300m Row
6 Hang power snatch
12 Overhead squats
72 Double unders
Barbell 40/30kg
I’d like to extend a personal thank you to square space (our website provider) for letting me know what day it is! How cool is that though, mulling about with zero care in the world, not knowing if it’s Sunday or Friday. Does not happen often!
I hope you legends are all full to the eyebrows with turkey and trimmings. But, are ready to get back to the box for a decent thrashing tomorrow. Get after it.
Remember, the class timings are as follows…
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:30
ALL WEEK
CrossFit Cardiff WoD
5 Rounds, each for time:
21 - 18 - 15 - 12 - 9
Calories assault bike
Power cleans (50/35kg)
Burpees over the bar
*each rounds starts every 6 minutes
Gratefully stolen from CrossFit 179
Nadolig Llawen you wonderful bunch of fitness loving legends! I hope your hang overs have gone! If not, never fear, our Xmas tradition will kick them into touch for you…
11am at the box, no warm up, no coaching, and hopefully mince pies afterwards…
CrossFit Cardiff Xmas Day WoD
For time:
150 Burpees
If you are man/woman enough, video your burpees and tag @CrossFit.Cardiff on Instagram…
There is only really need to have one day off… boxing day! Otherwise you are more than able to come in and firmly thrash yourself for the sheer amount of Cadburys heroes you have consumed.
Even on Christmas Day itself, whether you are off your rocker on bucksfizz (get a taxi) the gym will be open for our traditional lonely hearts burpee thrashing. The only time that burpees ever give you DOMs.
If not, and this is the last time that I see you legends, I hope you have an awesome Christmas and an even better new year. It has been a pleasure and I can’t wait to do it all again in 2023.
CrossFit Cardiff WoD
For Time:
Run 600m
30 Kettlebell swings (32/24kg)
Run 400m
20 Kettlebell swings (32/24kg)
Run 200m
10 Kettlebell swings (32/24kg)
We are nearly there! The big day is almost upon us and the big man will soon be getting himself ready to eat a lot of shit and drink even more. Just don’t do it yet!!
It must be getting close to Xmas, Mikey B was talking about xmas shopping earlier!
CrossFit Cardiff WoD
‘Open workout 12.3’
Complete as many rounds and reps as possible within 18 minutes of:
15 Box jumps (24/20”)
12 Push press (50/35kg)
9 Toes to bar
Specialty
For max load:
1 Power clean
1 Squat clean
These are touch and go reps
It is officially the shortest day of the year and you know what that means hey… the summer is coming! Before you know it you lovely lot will be sweating like Marine’s in spelling tests and whinging about the heat rather than the cold! I cannot wait!
Until then though, you can freeze your knackers off for a little while longer!
CrossFit Cardiff WoD
Every 4 minutes for 5 rounds:
300m Row
There is absolutely zero reason to hold anything back in this workout. It is a all out SPRINT. Don’t be shy!
