Workout of the day
Well thank fuck for that!!
But please, no one claim 2021 as “your year”. Lets walk in really slow. Be good. Be quiet. Don’t. Touch. Anything!
CrossFit Cardiff WoD
5 rounds, each for time of:
Run 400m
Rest 3 minutes between sets
Get those times up and send a huge bird 2020’s direction!
If you have a dumbbell or kettlebell then you can use it for tomorrow’s workout, only one! If you don’t you can try with a plate maybe or…get that rucksack emptied of notebooks, training gear…whatever is normally in there and fill the thing with sand and make it heavy!
CrossFit Cardiff WoD
3 Rounds for time
20 Hang snatch (50/35lbs - Right arm)
20 Overhead Walking lunge (50/35lbs - Right arm)
20 Hang snatch (50/35lbs - Left arm)
20 Overhead Walking lunge (50/35lbs - Left arm)
Loading
RX: One 50/35lb Dumbbell
Any loading for any single object
Vids tagged and to insta please…
Ok ok, I have a few more opportunities for those who haven’t collected equipment to…collect equipment. Timings are below:
Tuesday 29th: 12:00 - 13:00
Wednesday 30th: 18:00 - 19:00
Thursday 31st: 11:00 - 12:00
A repeat workout is coming at you for tomorrow. Three simple movements, and ones I remember doing in the pissing rain and quickly all because of the…pissing rain!
It was on day 25 of lockdown 1.0. That to me, seems entirely bonkers. Of course due to the fact that we were told that we would be in lockdown for a few weeks and well…here we are, 9 months later and still on zoom.
Zoom class times
Monday to Friday
08:00 - 09:00
17:00 - 18:00
Saturday
10:30 - 11:30
CrossFit Cardiff WoD
3 Rounds for time of:
30 Deadlift (60/40kg)
60 Sit ups
90 Double unders
Loading
RX: 60/40kg Barbell
1 or 2 DB/KB (If using 1, then hold in a sumo stance with both hands)
1 Rucksack held in a sumo stance as above
Get those workout videos uploaded to stories and tag the crap out of us…
Evening all! Here’s to hoping that you guys are all at least not drunk, but possibly hung over. And if you are still drunk and not yet hung over…that it is kind to you when it arrives.
Please, please, please, could I make one more request for you all to bring down your used and messed up trainers. I know that you all have spanking new nanos and metcons, and maybe even no bulls or inov8s…soon to be dazzling your neighbouring CrossFitter with their shininess. You don’t need the others, but we need to protest the hell out of these latest restrictions by using them.
I will be at the gym if any of you are able to drop them off, on New Years Eve at 09:30. And, at other times prior to that TBC.
Please help.
Anyway, this little number should blow any cobwebs away!
Class time
Zoom: 10:00am
CrossFit Cardiff WoD
4 Rounds, each for time:
12 Front squats
6 “Bar” facing burpees
12 Push press
6 “Bar” over burpees
12 Thrusters
6 Burpees
Rest 4 minutes between rounds
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1 Barbell 50/35kg
2 Dumbbells 50/35lbs
1 Rucksack 20/15kg
Well that genuinely came around fast! No one would have thought that they’d have created the perfect ass shaped mould on their sofas ready for the next couple of days, by sitting on them for the majority of the year!
I hope you guys all have the very best Xmas possible, if you are on your own and suffering please just shout out. I’d happily make a trip to a doorstep or two to say hello and drop off any required morale!
Take care all, keep everything crossed that we are back and training again before you all get too many scuffs on your shiny new shoes!
Join us on zoom at 11am for burpees and xmas songs!
CrossFit Cardiff WoD
For time:
150 Burpees
Get videos of as many family members as possible uploaded to SM!
Another adapted hero workout, one which you lot are not going to appreciate. Still, it will provide a decent calorie deficit (not that that actually makes any difference) allow for you to feel less guilty when stuffing your faces over the next few days!
Plus, if you have raging DOMs and can’t move, it makes sitting on your arse easier!
CrossFit Cardiff WoD
Modified Hotshots 19
Six rounds for time of:
30 Air squats
19 Power clean (60/40kg)*
7 Strict handstand push ups*
Run 400 meters
*Loading: pick whatever you like. Pick up something of a moderate load. Maybe the turkey!
*This is the only mod, strict HSPUs instead of strict pull ups
Get videos posted please, especially if you use your Xmas turkey as a weight!
We did today’s workout in Lockdown 1.0, on the 2nd of June. I think that was the last time I did a workout that was shorter than 15mins! Man the assault bike is going to hurt so badly!
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.
CrossFit Cardiff WoD
"Donny"
21 - 15 - 9 - 9 - 15 - 21 reps for time of:
Deadlift (100/70kg)*
Burpee
Whatever load you have, pick it up and get cracking. This workout can be done with literally any weight or object. You are restricted by your imagination and mojo only. Just do it, you will feel waaaaay better for it.
Get those videos tagged and posted to SM…
Could someone with a little more education than me please explain why the toys, wellington boots, towels and t-shirts in sainsbury's will give you C-19 but the Dairy milk, biscuits, chips, fake meat and really fake meat won’t?! I really, really want to know.
Thank you in advance!
CrossFit Cardiff WoD
7 Rounds for time:
11 Back squats
10 Push jerks
Loading (whatever you have)
Please get some video evidence of your isolated suffering up on social media!
I have written and deleted this post multiple times. What I really want to say shouldn’t be read on a public forum, especially seeing as we are still banned from the NHS intranet. And so I will refrain, what’s the point anyway…it’s only venting and unfortunately the big and almighty Drakeford isn’t going to change much if he reads this (I said nothing about a lack of sarcasm)!
So now, with a clearer head having pounded the pavements of Whitchurch late at night, nearly stopping off for a cheeky 23:00 hair cut in an open barbers (FUCK yes to that); taught my legendary dog something new (poor bugger is always the focus of my mind diversion - still, he benefits even if all he really wants to do is sleep with his balls in the air) and drinking coffee and not my entire Brewdog advent calendar I will post an update.
Yet again we have been dealt a cruel blow from the hand of a man who is likely petrified of COVID-19 and with good reason. I doubt that he has ever set foot inside a gym in his life. In fact I imagine he is the kind of man who would knowingly and wilfully eat a plate of smiley faced potato waffles and dinosaur shaped chicken nuggets (see above for sarcastic comment reference)! Likely pre-diabetic if not fully blown, and unfortunately with the attitude that the rest of the nation would be happy to share the same future.
Gyms are not the problem. They are not the cause of a spike in C-19 cases. If you disagree then I’m sorry but you are blind. Getting fit and healthy hurts, a lot. Making the right nutritional choice isn’t fun, especially at this time of year. But it matters, now more than ever.
Suffering during a workout, looking over to your class mates to see the same feeling printed across their faces is more important still. Why? Because the camaraderie developed through shared pain cannot be underestimated. It is life changing and life saving. Another oversight from Drakeford.
This has been an incredibly challenging year, in fact it has been utter shit! Still, we have done it before and we will do it again. A zoom class and and home workout in order to maintain rather than develop…but now, it’s more than that. This time of year is hard enough for folk, we need to stick together.
Reach out to folk, zoom call, FaceTime, text post on social media, whatever it takes.
We need to harness the true power of this community.
If you feel isolated reach out, if you need to talk just say, if you want a beer we can make it happen. Do not leave it a day.
No one is exempt from this. Last night, overwhelmed with frustration I wandered the streets, in the rain and on my own. Just to clear my head and think of the next move.
A few things in the short term:
Equipment Loan
I will be loaning out gym equipment for existing members. With winter definite upon us, the stipulation will be that equipment is to be used only inside. We may be able to train again some day and when we do, we need the equipment to be functional.
Collection timings (Pre Xmas - more announced following, Drakeford dependant)
Monday December 21st: 16:00 - 18:00
Tuesday December 22nd: 16:00 - 18:00
Wednesday December 23rd: 16:00 - 18:00
Zoom classes
Monday December 21st: 08:00 - 09:00 & 17:00 - 18:00
Tuesday December 22nd: 08:00 - 09:00 & 17:00 - 18:00
Wednesday December 23rd: 08:00 - 09:00 & 17:00 - 18:00
Xmas Eve: 10:00 - 11:00
Christmas Day: 11:00 - Burpees (we will find a way)
Updates will be released as we learn more from the government. Until then, big love & keep in touch
CrossFit Cardiff WoD
10 rounds for time of:
30 Double unders
15 Press ups
30 Air squats
100m sprint
Rest 1 minute
Get those rucksacks loaded for tomorrow’s workout! Times up to social media stories please legends
Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.
She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
CrossFit Cardiff WoD
“Kerrie”
10 Rounds for time:
100m Sprint
5 burpees
20 sit ups
15 press ups
100m sprint
Rest 2 minutes between rounds
Please post total time to social media with a picture of your beautiful grids (faces).
We are revisiting a beautifully disgusting ISO open workout, just with a cheeky twist. And that being that you may well have to improvise with the weight that you use.
If anyone wants to borrow it, I have a disgustingly heavy rucksack in my shed that you are more than welcome to use! Please just make sure that you either accidentally lose or burn in on your way back to drop it off!
CrossFit Cardiff WoD
Iso Open WoD 2
Every 3 minutes for as long as possible:
From 0:00 - 3:00
2 rounds of:
30 double unders
10 Swings
From 3:00 - 6:00
2 rounds of:
40 double unders
12 Swings
From 6:00 - 9:00
2 rounds of:
50 double unders
14 Swings
From 9:00 - 12:00
2 rounds of:
60 double unders
16 Swings
Etc., following the same pattern until you fail to complete both rounds
Load options
1 Dumbbell/Kettlebell.
Rucksack
Please post completed rounds to which ever social media outlet that will get us more interaction!
Get those abs ready for the beach next year and those butt cheeks strong for cracking chestnuts in front of that fire on Christmas morning! Lunges and L-sits, how much better can it get…
CrossFit Cardiff WoD
Within 15mins complete as many rounds and reps of:
15 Second L-sit hold
30 Walking lunges
15 Glute bridges
30 Walking lunges
15 Handstand push ups
Please post rounds, reps and videos to various social media platforms…
So this week’s programming isn’t going to be exactly what you likely wanted, buuuuuuut, if you do it and do it hard…it will still hurt a LOT.
Only slightly different to the first time that we were all training in our, bedrooms, back gardens, hallways or garages…we have to this time fight the cold and rain rather than the heat and sun.
Just remember, it’s all character building stuff!
CrossFit Cardiff WoD
”Double DT”
10 Round for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Load options:
Barbell (50/35 KG) (lots of you have this now following C-19 and you have the option.
2 Dumbbells/Kettlebells (any load will suck)
1 Dumbbell/Kettlebell (Complete one round on one arm, switch, for a total of 10 rounds. Five on each arm)
Rucksack (literally any load will suck!!)
We can’t do anything about it, I drunk enough IPA last night to put a small bull to sleep, and when I woke up the issue was still there.
Let’s hit this marine style, plenty of smoke and straight up the middle, head on.
Get up and get after it. Just on zoom!
CrossFit Cardiff WoD
5 Rounds for time:
20 Burpees
30 Air squats
Please post times to facebook/SM…
Afternoon all. I could fluff this up, but really, there is no point.
With a heavy heart, I am going to have to close the gym for a short period of time as a result of a COVID exposure. One of the coaching team has tested positive and due to a potential cross contamination through close contact among us, I have made the decision to protect the members, staff and facility by closing the doors.
I have taken a fair bit of time coming to this conclusion, exploring as many options as possible, and arriving back to the same decision each time.
I need to make the responsible decision and can only apologise if this has upset anyone, my only intention is to protect your health.
The gym will be fully fumigated and deep cleaned once more prior to re-opening.
Please keep your eyes peeled for updates as to when we will re-open, but as of now I will cancel all classes this coming week.
Starting tomorrow, we will revert to our lockdown zoom class schedule:
08:00 - 09:00
18:00 - 19:00
With meeting details the same as normal.
Meeting ID: 258 389 1777
Passcode: 736908
I hope this message finds everyone well, and is just another unfortunate requirement of 2020.
See you all back there really soon!
Big love,
Davs.
End of the week thrashings! Funnily enough, the two morning classes this morning (for bench pressing) were jam packed! WEIRD!!!
Get ready to end the week with a pure and utter stinker! This will be “fun!”
CrossFit Cardiff WoD
Within 15 minutes, complete as many rounds as reps as possible of:
50 Double unders
15 Toes to bar
15 Front squats (40/30kg)
Get those final weekly scores up to the whiteboard before you leave for a weekend of fun filled, alcohol free frolics…
What the bet that the 15 people signed up for the AM class tomorrow don’t all suddenly develop a serious case of Kerasiphobia?!
CrossFit Cardiff WoD
A: 10 mins to work up to a heavy Turkish Get Up
B: Bench Press
5 - 5 - 5 - 5 - 5*
*set a heavy load and maintain across sets. Loads up to the whiteboard please…
Specialty
For 4 sets 1 + 3
High hang squat clean
Front squat
Work to a heavy but manageable load. There should be no failing.
Okay ok, you may not like it, but it is happening!
There is no way any current running records will be what they are today if those athletes didn’t have anyone else to run against. That is the beauty of the class environment. You go as hard as you can in an attempt to catch the person in front of you…even if you are in front. The imaginary you from the last time, rather than cancel class and cherry pick…beat those times!!
CrossFit Cardiff WoD
For time:
Run 5km
Get those scores up on the whiteboard please team, in red if you beat your pre lockdown time…
Get your gymnastics on the go with a very spicy little benchmark.
The best in the world can do this workout in sub 3 mins very close to unbroken and make it look like it was fun. Top level gymnasts don’t even count a muscle up as a movement, how else would the get on top of the rings to start a routine. Mental! What’s even more mental, apparently the world record for consecutive ring muscle ups, unbroken, is 152. Oh, and that’s strict and in a weighted vest!
However, this last fact is from a guy who told me when I was down at the pub. And considering as we are in 2020, that was a long time ago!
CrossFit Cardiff WoD
A: For time:
30 Ring muscle ups*
B: Each set for quality
10 - 20 GHD sit ups
Times up on the board please dudes, in RED if it was a PB.
Specialty
For 4 sets 1 + 3
High hang squat snatch
Overhead squat
Well even though the location, organisation and structure of the CrossFit Cardiff 2020 Xmas do was entirely different than planned, the hang over has been the same!
What a night! Some of the highlights:
A terry’s chocolate orange dropping on Cath D’s noggin.
The sight of a very drunk Gem V overhead squatting a lit Xmas tree.
Tom D getting awarded the Members member! Congratulations brother!
As promised though, that was certainly not it! We will be having a post 2020 bullshit party. At a physical location with real people singing and dancing…we just have to deal with another hang over!
That is if pubs are ever allowed to sell booze again.
CrossFit Cardiff WoD
4 rounds of:
Within 2:30:
Row 500/450m
Max power cleans (100/70kg)
Rest 5 mins
Get those reps per round up on the whiteboard before you leave…
