WoD - Wednesday 24th June, 2020

Following some running and max effort squatting, we will stay above parallel to give your butt cheeks a little rest, and get a fast yet furious WoD don’t and dusted so that you don’t end up sweltering in 30 degree heat for too long!

We fricking LOVE the summer but are completely bored of hearing about just the weather on the blog. At least you’re not hearing about the horrendous rain!

CrossFit Cardiff HomeFit WoD

For time:
21 - 15 - 9
Hang power cleans (60/40kg)
Handstand push ups

Loading
Barbell 60/40kg or lighter
1 or 2 DB/KB (any load)
1 Rucksack

Warm up
Run 400m
25 Good mornings
15 Burpees
10 Standing jumps for height
Run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 23rd June, 2020

Team my bad…I put up on todays blog post that the evening classes were at 5pm. They were but we changed them due to feedback to 6pm. I am just an utter muppet and can’t work military time, you’d think that wouldn’t be the case but I never said I was a good Marine! ;-)

Anyway, on that note. Could you please comment on this post, on FB, what time you would actually prefer…

17:00 (5pm) or 18:00 (6pm)

Go!!

CrossFit Cardiff HomeFit WoD

5 rounds of, in 2:30 complete: 
Run 400m
Max air squats

Rest 2:30

Loading
Bodyweight

Warm up
Run 200m
20 Cossack lunges
Run 200m
20 Wall squats
Run 200m
20 Fast air squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 22nd June 2020

Welcome to another week, a week set for some glorious weather! Get yourself outside and rid your body of any stupid tan lines…like my sock tan.

Remember team, zoom classes are daily:
Weekdays: 08:00 and 18:00 - WoD
Saturday: 10:30
Sunday: 10:00 - CrossFit Kids

Join us on zoom, to get your devil’s press on the go. All classes have the same code (same as Saturday).

CrossFit Cardiff WoD

For time:
100 Devil press (1x50/35lb)*

*every minute on the minute (starting on 0) perform 20 double unders

Loading
1 Dumbbell (50/35lbs) or lighter
1 Kettlebell (24/16kg) or lighter
1 Rucksack (20/15kg)…guess what

Warm up
3 Rounds not for time:
60 Single unders
20 Air squats
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 19th June, 2020

I have previously mentioned this, and a few times, but can you ever praise your community enough? I don’t think so…

You guys are amazing. You have stuck by me and the gym entirely, for months without being able to utilise an amazing facility nor fully experience the level of coaching available to us.

Most establishments have just had COVID to worry about, but in recent weeks, we have had a huge amount more. Rather than drag us apart, it made us closer. So much so, that I am still making my way through my inbox, jam packed with supportive messages and acts of selfless generosity. So thank you.

Another thank you is to all of you that have stuck by me and stuck by the gym. Maintaining your memberships has frankly saved the place, and I owe you all a huge amount. The team at CrossFit Cardiff has been working hard to develop ways to offer content and keep everyone as happy as possible.
We have:
- Hosted daily zoom classes (Mon - Sat)
- Continued with daily programming, all filmed and posted affording you the best methods of maintaining your training
- Initiated a free online CrossFit Kids program
- Provided nutritional instruction videos
- Have began our second movement development program
- Ran a Isolation Open Competition
- Had members and coaches of the gym delivering cooked food to those at need in the community (very cool)
- Provided a huge amount of support and copious memes through both Lads (lads, lads) and Ladies what’s app groups
- Gathered huge numbers of folk for a weekly quiz
- Consistently held a bi-weekly social and led a bank holiday booze up (easily the most i’ve laughed since in lockdown - be on the look out for another)
- And finally given away almost all of the gyms equipment for you to use in your daily workouts.

We will continue with this throughout lockdown and prepare to re-open, as soon as we are instructed that we can do so, with a pre-planned and already tried method with some small adjustments made as per prior to Johnson’s isolation announcement.

And finally, when this is all said and done, we will be organising one hell of a post lockdown/isolation, in person social and setting one almighty bomb off under our zoom account bridge!

Here is to the bright future. Another day in lockdown is another day closer to freedom.

CrossFit Cardiff HomeFit WoD

For time:
120 Double Unders
60 Kettlebell swings (24/16kg)
30 Kettlebell facing burpees
60 Kettlebell swings (24/16kg)
120 Double Unders

Loading
1 Kettlebell (24/16kg)
1 Dumbbell
1 Rucksack

Warm up
Run 400m
Then, 2 rounds not for time:
50 Single unders
5 Burpees
10 In place jumps for height
Then, run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Thursday 18th June, 2020

It is genuinely humbling to sit back and watch all of the amazing acts that this community selflessly performs for others. Every single day I see one of you reaching out to another, whether it be just to say hello in a message, checking in, or to deliver food, booze, smiles or “corona elbows!”

Hannah and I have been at the receiving end of a huge amount of it and we can’t thank you enough.

You are all utter studs!

CrossFit Cardiff HomeFit WoD

Within 20 minutes complete as many rounds and reps as possible of:
10 Front rack lunges (60/40kg)
20 Deadlift (60/40kg)
40 Ab matt sit ups

Loading
Barbell 60/40kg
1 or 2 Dumbbells/Kettlebells
1 Rucksack

Warm up
2 Rounds not for time of:
Run 400m
20 Walking lunges (wander around the house)
10 Good mornings
30s hollow hold

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Wednesday 17th June, 2020

Another workout that I paid utter lip service too. Poo poo’d it! There’s no way I will have to break the press complex, is what I said luckily to myself (I said on camera “try” to). And then failed miserably!
That 40kg push jerk was really fricking heavy. Maybe lockdown has gotten to me or maybe it’s just an example of how much movement redundancy (having to perform similar/the exact same movement patterns repeatedly) sucks!

Anyway, you are lot are literally going to love it.

CrossFit Cardiff HomeFit WoD

7 Rounds for time:
7 Press
7 Push press
7 Push jerk
21 Air squats
Barbell loaded to 40/30kg

Loading
Barbell 40/30kg
2 Dumbbells/Kettlebells
1 Dumbbell/kettlebell (alternate arms per round - it will be uneven but you won’t finish looking like Nadal)
1 Rucksack

Warm up
2 Rounds not for time:
20 Cossack lunges
5 - 1 Walk out and press up
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 16th June 2020

Anyone else have their arses handed to them by that workout today? Just me…ok then.

If that didn’t do it for you, I have good news. During the filming of Wednesday’s workout, in the pissing rain, I came unbelievably close to failing a 40kg push jerk. There is a first time for everything I guess. Shoulders and quads utterly destroyed! And you are going to love it!

CrossFit Cardiff HomeFit WoD

For time:
Run 1 mile then,
5 Rounds of:
20 Alternate dumbbell power snatch (50/35lbs)
20 seconds L-sit hold
Then run 800m

Loading
1 Dumbbell (50/35lbs)
1 Kettlebell (24/16kg)
1 Rucksack (use both hands and just snatch it)

Warm up
2 Rounds not for time of:
Run 400m
20 Hollow rocks
20 Good mornings, loaded if possible
10 Standing jumps for height

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD -Monday 15th June, 2020

Welcome to a new week, lets all just work to make this one a happy one. Be positive.

We will start by paying respect to a hero.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

CrossFit Cardiff HomeFit WoD
Wood
5 Rounds for time of:
Run 400m
10 Burpee box jumps (24/20”)
10 Sumo deadlift high pull (40/30kg)
10 Thrusters (40/30kg)
Rest 1 minute

Loading
Barbell 40/30kg
1 or 2 Dumbbells/Kettlebells
1 Rucksack

Warm up
Run 400m
5 Walkouts with a press up/step up
15 Good mornings
15 Air squats
5 Walkouts with a press up/box jump
Run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 12th June, 2020

It might be a new day, but we still have so much to remember.

Here is my challenge to you. Comment under the facebook post, describing one positive story that you heard or been involved in throughout your time in this gym.

Just one. Show your love.

CrossFit Cardiff HomeFit WoD

5 rounds for time:
10 Front squats (60/40kg)
15 Deadlifts (60/40kg)
20 Box jumps (24/20”)

Loading
Barbell (60/40kg)
1 or 2 DB/KB
1 Rucksack

Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.
2 Rounds of:
20 Cossack lunges
40 Single unders
10 Air squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

Where we stand

The developments within the world of CrossFit over the last 72 hours have been fast paced. We understand people were attempting to seek clarification on our position, and we apologise if we have caused any offence by our silence but we were using this time to reflect.

Here is where we stand.

At CrossFit Cardiff we want to express how disappointed and let down we feel by the recent words and actions of Greg Glassman. We do not believe these words have a place within an inclusive society, and we wholeheartedly believe his actions do not represent the values of our gym or our community.

Racial inequality is a problem so deeply ingrained within the world we live in and we would like to use our platform, our privilege, to express our solidarity with the black community. Black Lives Do Matter. However, we unreservedly acknowledge that we will never truly understand the inequalities experienced by so many within our society.

We will remain a CrossFit Affiliate.

Within the last 24 hours, positive change has been implemented within CrossFit HQ, one which will be the first step to a major re-structure and overhaul of company dynamics. We trust in the methodology, the power of the community and that the new hierarchy will drive CrossFit forwards positively; forging a bright future.

We believe in the methodology, and we believe the methodology is more than just one man. We have been fortunate over the last 9 years to see the real positive impacts of this training methodology, and we believe this can continue to positively impact the lives of many. We will continue to keep in close contact with CrossFit HQ and we will be a part of this change.

We are going to take some time to listen, to reflect and to learn - we are going to make mistakes and we acknowledge this, but we want to grow. We will strive in continuing to provide our members with a welcoming and an inclusive place to train.

We are committed to you, our family.

Tomorrow is a new day.

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible, within 20 minutes of:
5 Strict handstand push ups
10 Bent over rows (40/30kg)
20 Reverse lunges

Loading
1 Barbell (40/30kg)
1 Rucksack
1/2 DBs/KBs

Warm up
Mixed Tabata
The Finnish warm up*
Air squats
Alternate the 20s of work between the Finnish Warm up and air squats. Rest 10 seconds between, 4 of each

*You all remember. Or if you don’t…
Get onto all fours, lift your knees one inch off the ground and for 10s lift all four of your hands and feet off the floor independently of each other, as quickly as you can.

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Wednesday 10th June, 2020

Just harness your inner Forrest…and be faster than me at getting posts out. Sorry!

CrossFit Cardiff HomeFit WoD

5 rounds, each for time:
Run 400m

Rest 3 mins between rounds

Warm up
3 Rounds, not for time:
Run 200m
50 Single unders

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 9th June, 2020

Get yourself over to the members page on Facebook and check out what is coming your way this weekend! GET INVOLVED!

The challenge…do not put the dumbbell down!

CrossFit Cardiff HomeFit WoD

For time:
50 - 40 - 30 - 20 - 10
Dumbbell snatch
Ab mat sit ups

Loading
1 Dumbbell (50/35lbs) or kettlebell (24/16kg)
Empty barbell
Rucksack

Warm up
3 Rounds not for time:
50 Single unders
15 Dumbbell good mornings
10 Hollow rocks

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 8th June, 20120

I know you have all spent your sunny Sunday’s just desperate to find out what tomorrow’s workout is. Poised in front of your electronic devices. Either that, or you are still blown away by the technical wizardry of the Saturday morning coaching team. Highlighting folks videos and sharing audio, not to mention our new feature (which by the way I think should be a staple)…”Sass’s Serenade!

But, your long wait is at an end, here you go…

CrossFit Cardiff HomeFit Partner WoD

10 rounds for time (you go, I go):
75 Double unders
20 Burpees

*Solo version = 5 rounds with a 1:1 work to rest

Loading
Your own isobodyweight

Warm up
75 Single unders
5 Walk outs with 3 press ups
50 Single unders
5 Walk outs with 2 press ups
25 Single unders
5 Walk outs with 1 press ups

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 5th June, 2020

It’s Friday and by the time you would typically be going out out, the swelling in your biceps and abs - caused by yesterdays workout - will have subsided leaving behind nothing but massive guns and rock hard abs!

However, you aren’t allowed to go out out and so must flex those puppies in front of your computers when attending your weekly family zoom quiz! Speaking of zoom, I bet the owner is currently flexing his guns on his private island somewhere in the pacific while drinking endless cocktails, and watching his bank balance grow even bigger than his…bar tab!
And…he deserves it. His company has brought the world together in tough times. I do have some feedback though, make it 70+ year old mother and former Royal Marine proof please!

CrossFit Cardiff HomeFit WoD

Within 9 minutes:
Run 1 mile
Max rep thrusters (40/30kg)
Rest 3 minutes
Within 6 minutes:
Run 800m
Max rep thrusters (40/30kg)
Rest 3 minutes
Within 3 minutes:
Run 400m
Max rep thrusters (40/30kg)

Loading
Barbell (40/30kg)
2 DBs/KBs (50/35lbs - 24/16kg)
1 DB/KB (50/35lbs - 24/16kg)
1 Rucksack

Warm up
Run 800m
Then 2 rounds of:
30 Cossack lunges
15 Air squats
10 Burpees
Then run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Thursday 4th June, 2020

Not only did I get 41 sumo deadlift high pulls into this workout, look up and the camera had shit the bed…but it happened twice! Hours later, on account of a shit ton of eccentric bicep loading, my left bicep cramped up to living hell when I rolled over in bed.
Basically…F**K this workout! It’s something wonderful that just keeps on giving!

Top tips, apart from the glaringly obvious…do not do the thing twice…make sure you have a good double under day! Yeah cheers, I was 23 reps into my first set (the first time around) when I tripped, better yet…the second time I tripped on the very first. Great for L-sit holds though.

The SDHP’s are tough, try and get a big set out of the way first and just hang on for the ride after that. It’s all about grip and biceps.

CrossFit Cardiff HomeFit WoD

For time
150 Double unders
75 Sumodeadlift high pull(40/30kg)*
150 Double unders*
*each break 10 seconds L-sit

Loading
Barbell (40/30kg)
1 DB/KB
1 Rucksack

Warm up
Run 800m
Then, 2 rounds of:
40 Single unders (pencil jumps)
20 KB Russian swings (head height)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Wednesday 3rd June, 2020

Squeeze your eyes closed and think really hard, surely the mind games of a bunch of angry CrossFitters (who just want to train in the sunshine) will magic tomorrow’s apparent rain away!
What harm could it do? Apart from squeezing too hard and soiling yourself!

Anyway, you can easily get the cracked in your living room…

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps within 12 minutes of:
5 Double dumbbell hang clean and jerk (50/35lbs) (Each arm if using one)
10 Double dumbbell squats (50/35lbs - racked however)
20 Ab mat sit ups

Loading
2x50/35lbs dumbbells
2x24/16kg kettlebells
1x50/35lbs dumbbells
1x24/16kg kettlebells
1 Rucksack

Warm up
3 Rounds of:
50 Star jumps
10 Burpees
30s Plank hold

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 2nd June, 2020

Another day, another hero workout. This one is a mental battle, one that you can always go faster on, if you really want to.

CrossFit Cardiff HomeFit WoD

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Donny
21 - 15 - 9 - 9 - 15 - 21 reps for time of:
Deadlift (100/70kg)
Burpee

Loading
Barbell (100/70kg)
Lighter barbell
1 DB/KB (perform 21 deadlifts on left arm, 21 on right, continue for the remainder of the WoD)
2 DBs/KBs
1 Rucksack

Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges
10 Walk outs with 5 - 1 press ups (5 on the first, 4 on the second, etc)
10 Good mornings

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 1st June, 2020

Back to it and with a blast! Pinch, punch, first of the…can you fricking believe its June already! I know every one always says it - maybe not this - but I remember a time where I didn’t used to think…F**K 2020!

Anyway, I hope you guys have all had a kick assed, sunny weekend. A very cheeky hero workout is what we have to kick the week and month off. Get after it.

CrossFit Cardiff HomeFit WoD

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Blake
4 Rounds for time of:
100 Foot walking lunge with 20kg plate held overhead
30 Box jump (24/20”)
20 Wall balls (20/14lbs)
10 Handstand push ups

Loading
20/15kg plate. 20/14lbs wall ball
1 DB/KB for overhead lunges/sub wall balls for 1 DB/KB thrusters
1 Rucksack, as above.

Warm up
3 Rounds not for time:
30s of high knees
5 Burpees
30s High knees
10 Air squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 28th May, 2020

That Friday feeling with an absolutely banging weekend coming up. Weather is mental good and I seriously hope that your beer is cold!

I will be leading this weekend’s Saturday class and am putting forward a theme…fitness & support your local business!
I don’t have anything special that I want you to make, bake or get dressed up in for the workout but, in some, I charge you to support a small business.
Use a take-a-way for your Saturday night meal, follow them on social media and share a post, tell a friend or write a review. Whatever you think will help as every single one of them was started through passion and commitment. The owners worked their respective private parts off to get them off the ground and made significant sacrifices for the service of others.
We are going to want to have those suckers to go back to once this period ends.

Support

CrossFit Cardiff HomeFit WoD

The final in the series, the last chance to dominate. The clock won’t save you now, this one is for time…
Iso Open WOD 5
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Dumbbell thrusters (50/35lb)*
Dumbbell facing burpees

*half of the reps on each arm

Loading
1 Dumbbell (50/35lbs) or lighter
1 Kettlebell (24/16kg) or lighter
1 Rucksack

Warm up
3 Rounds of:
Run 200m
10 Goblet cossack lunges
15 Light loaded thrusters
5 Burpees

For this, and every other Iso Open WoD, please records scores to this google sheet (link). As this is for time and doesn’t require a rep count, please insert your time as one number.
For example. If I complete the work in 10:01 then my score will be 1001 no decimal points. Easy.

WoD - Thursday 27th May, 2020

No banter tonight, i’m all out! Just the WoD.

I shall do better tomorrow, you do get a picture of a dog though…

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 15 mins of:
30 Ab mat sit ups
30 Jumping lunges
30s Hollow hold
30 Box jumps (24/20”)

Loading
Bodyweight

Warm up
3 rounds of:
60 seconds jogging on the spot
50 High knees (25 per leg)
15 Hollow rocks