Workout of the day
This week has flown by faster than DDP on the downhill stretch of a mile repeat, in the summer, topless with both traffic beeping and builders shouting at him! Snot pouring down his face as he desperately attempts to catch Ellie, who…looks like she’s out for a Sunday stroll while the rest of us are still on the way up!
Happy Friday!
CrossFit Cardiff WoD
5 rounds for time:
16 Devil press
32 Goblet squats
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Dumbbells: 50/35lbs
Kettlebells: 24/16kg
Rucksack: 20kg
Everyone loves a cheeky Tabata, and so why not do one that will smash the living daylights out of your abs?! Ready in time for a billy bonkers Friday night in the house! Woo Hoo!
CrossFit Cardiff WoD
Tabata ...
1. High knees
Rest 2 mins
2. Hollow hold (reverse Tabata - 10 on 20 off)
Rest 2 mins
3. Tuck jumps
Rest 2 mins
4. V-ups
You know what to do!
Another hump day bites the dust! Not that I am wishing my days away or anything but…both the summer months and some hopeful normality would be seriously cool hey!
I have talked to a few folk, members and non members, all of whom are struggling with something. Focus your efforts on those close to you, the inner circle and sometimes those outside of it. Continue to reach out to make sure that we are getting any issues nipped in the bud immediately. Some people have been utterly un-affected by lockdown and C-19, others have lost a lot.
Reach out to them. Keep the ball rolling, we will be looking back on all this soon enough. For sure!
CrossFit Cardiff WoD
As many rounds and reps as possible in 20 minutes:
Run 400m
20 Burpees
20 Kettlebell Swings
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Kettlebell: 24/16kg
Dumbbell: 50/35lbs
Rucksack: 20kg
Here’s to hoping that you had an awesome day, got up and out, chucked a tightly packed snowball at someone other that your dog (like me, Hannah wouldn’t play, something to do with work) The weather is supposed to take a nose dive for the rest of this week but…each day that it pisses down with rain is a day closer to the raging summertime!
Can not wait!
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
Double unders
Jumping lunges
Just your bodyweight and a deep, deep quad burn! Times ups please dudes/dudettes!
Here’s to a wonderful new week and the hope that you lot had bad assed weekends and big fun snow days!
Get your butts stuck into a new week of ass kicking training!
See you’re sexy selves on zoom!
Ps. Can you tell what it is yet?!
CrossFit Cardiff WoD
For time:
150 Dumbbell/Kettlebell snatch
every minute on the minute perform 10 sit ups
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Dumbbell (50/35lbs)
Kettlebell (24/16kg)
get the first tags of the week going…
Told you Friday comes fast hey! Hopefully we’ve seen the arse end of Christoph so that we no longer need to worry about being damp and we can get stuck right into an enjoyable weekend!
Roll on beer Friday!
CrossFit Cardiff WoD
At Home Andi
For time:
100 Dumbbell hang power snatches (50/35lbs)*
100 Dumbbell push presses (50/35lbs)*
100 Dumbbell sumo deadlift high pulls (50/35lbs)
100 Dumbbell front squats (50/35lbs)
*These dumbbell movements are single arm and alternating each 10 reps
I know I took the piss out of the rain yesterday, but I do wish it would f**k right off! Soggy doggo walking loses it’s novelty faster than a lockdown zoom class! ;-)
Still, it will be the summer again soon and we will be allowed out and about. Time absolutely missiles by, I mean the Trump administration is leaving office after 4 years, where the hell did that go?
Rona is coming close to her 1st birthday and only one or two muppets still have their Christmas decs up.
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Sit ups
Handstand push ups
Basically Annie on heat! Go fast and unbroken on those sit ups and get those times up please…
Hump day!!! One silver lining about lockdown is that you don’t have to go out into storm Chris (the prick) and get blown around all over the joint, in relentless pissing rain, ensuring that after a very short time your pants are wet!
Unless of course you have a GSP who gives zero F’s about the weather!
Thanks “Oppo”!
Haha. I lied...
CrossFit Cardiff WoD
Within 9mins
Run 1 Mile
Max rep burpees
Rest 6 minutes
Within 6 minutes
Run 800m
Max rep burpees
Rest 3 minutes
Within 3 minutes
Run 400m
Max rep burpees
Videos and reps up to socials please legends!
I hope your legs and lungs have recovered in time for another top level thrashing?! This time with the use of one dumbbell only, an upper body beasting with some peach sculpting thrown in for good measure.
Can anyone do this without the dumbbell touching the floor from start to finish?!
CrossFit Cardiff WoD
For time
30 Dumbbell Overhead walking lunge (50/35lbs - Left arm)
20 Alternating Dumbbell snatch (50/35lbs)
20 Dumbbell bent over row (50/35lbs - Right arm)
30 Dumbbell Overhead walking lunge (50/35lbs - mixed)
20 Dumbbell bent over row (50/35lbs - Left arm)
20 Alternating Dumbbell snatch (50/35lbs)
30 Dumbbell Overhead walking lunge (50/35lbs - Right arm)
Get those videos of your suffering faces up on IG pretty please, we wanna see…
Happy Monday team, the countdown to the weekend has already started, here’s how it goes…
You can’t count Monday, its already here and has begun, therefore the day is done. Tuesday is real, but it has a T in it the same as Thursday and seeing as Wednesday is a half day due to a sports afternoon it maty as well be Friday. Week over!
Therefore enjoy your weekend!
CrossFit Cardiff WoD
3 Rounds for time of:
7 Clean and jerk
21 Air squats
49 Double unders
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Barbell: 60/40kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Strength sessions
We are following on from last week with the same foundation for each session.
Session One
Session 1:
1. Back squat OR goblet squat - 3 x 10 w/5s negative (This is a 5 second count on the decent)
2. Bent over row - 3 x 10 w/5s negative
Session Two
1. Romanian deadlift (RDL) - 3x10 w/5s negative (This is a 5 second count on the lowering)
2. Strict press - 3 x 10 w/5s negative (This is a 5 second count on the lowering)
Additions
Should you have the ability to increase the load, do so by adding 5kg for lower body movements and 2.5kg for upper body. TECHNIQUE CANNOT change however (5 seconds is still 5 seconds).
If you can’t add load then you have two options. Increase either the duration of the negative to maybe 7 seconds, or increase the total reps to 12s while maintaining the tempo.
Keep it up you legends, get your teeth sunk into some good training and fight off those cobwebs. Hold yourselves accountable through tagging and sharing…
Happy HAPPY Beerday, I mean Friday team!
Anther week of lockdown done, meaning another one closer to the end and more freedom with open gyms and other peoples faces! How can anyone not shout a big F**K yeah to that!?
Polish off your week of training with a nasty little single modality. Can anyone go unbroken on Double double Grace?
CrossFit Cardiff WoD
For time:
60 Clean & jerks*
*If using a DB or KB, perform 60 continuous reps on each arm before swapping
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Barbell: 60/40kg
Dumbbell: 50/35lbs
Rucksack: Heavy
Get those final times up to your socials, you lockdown influencers…
It’s good for you this rain. It’s good for the soul. Heading out into the dark, wet, Welsh winter night is all character building stuff, you just have to keep telling yourself that without it, the warm embrace of your sofa would never feel as good!
And if you believe any of that you are a complete muppet! ;-)
Don’t forget the two strength sessions posted on Monday of this week. Get after them.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15mins of:
10 Press up + row*
20 V-ups
10 Tuck jumps
*One press up, from the top of the rep, pull a dumbbell or kettlebell to the shoulder with one arm, and repeat with the other.
Get those rounds, reps and vids up. Even if it’s raining!
HUMP DAY!
The best way to get over it, why not smash yourself in the face with a cheeky arsed workout and then, chill the hell out with some awesome yoga. All of which you are able to do in the comfort of your own home!
However you are not going to appreciate one of those sections, and its not going to be hard to figure out which…
CrossFit Cardiff WoD
5 rounds for maximum reps, within 2:30:
Run 400m
Squat clean thrusters (40/30kg)*
Rest 2:30 between rounds
*alternate if using 1 DB/KB
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Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Good luck, and the same as yesterday, if it’s not on instagram and tagged…did it really happen?
Hello hello, I hope you found that seriously useful KB flow useful! Great for warm ups and cool downs, more movement is best. Less movement, well…sucks!
I have another very cool announcement for you all, please keep your eyes peeled on the gym social media accounts as well as the what’s ap group. A little add on to your membership and a thank you for the continued support.
CrossFit Cardiff WoD
5 rounds for time:
30 Sit ups
30 Jumping lunges
Who can do each set of jumping lunges unbroken? The legs will be burning like cray cray! Times and than up to the platforms please legends…
Happy Monday campers, welcome to another week of Iso. I hope you all had epic weekends, hopefully without raising your blood alcohol levels too highly!
Today we have a couple of pieces along with the daily workout for you guys to get your teeth stuck into.
First of all, a dumbbell/kettlebell flow. Look out for a video demo, posted on social media later tonight but the goal is simple…
I am old, it is cold. I want to warm up well for workouts, practice positions and have a goal. So, I picked up a 16kg kettlebell and set a timer for 10mins. The rules were, try not to stop moving, try not to put the thing down. Since (literally 3 days ago) it had evolved and I thought I would offer it to you.
Kettlebell/Dumbbell Flow
10 minutes is the target time. Rest as you want, the goal for the end of lockdown is that you are able to complete the full 10 minutes
If you have differing loads then start with the light and switch as you develop. For example move for 9mins with a 12kg kettlebell and then for 1min with a 16. If you have only one, then approach like an interval. 2mins on 1 off. Do that for a week and then increase the work time.
During the 10 minutes, anything goes. Swings, cleans, presses, jerks, lunges, Turkish get ups, sit up get ups, front, back and overhead squats, thrusters and snatches. Just keep moving and get creative.
Stay slow and smooth but try not to stop moving.
Strength focus
I will be putting out a bi-weekly strength focus each Monday. Two session which can be done at any point throughout the week, considering equipment restrictions.
The focus will be time under tension with lower loading. There is no need to put as much weight as possible on and just get through it quickly. Hold yourselves accountable to the length of time stated per movement so that you are able to develop intrinsic strength and stress the muscle for longer.
The focal point is technique with load.
CrossFit Cardiff WoD
10 rounds for time:
10 Burpees
30 Double unders*
*star jumps
Strength Program
Session 1:
1. Back squat OR goblet squat - 3x10 w/ 5s negative
2. Bent over row - 3x10 w/ 5s negative
Session 2:
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative
Get times, videos and whatever elses up to the socials please…
Evening you lovely lot. I hope this Thursday evening/Friday morning finds you all well and firmly back into your lockdown routine.
There have been a good number of you all attending the zoom classes, so cool to see and very important for you to do so. Personally, I always dread a zoom call until I’m on it. It’s weird and not how humans evolved to communicate, but once you’re on it’s a good crack. Keep it up.
Just a small update as unfortunately we (business owners) have yet again been offered no communication from the Government. I have to look out for news updates and releases to get the same knowledge and warning for change as any other Joe pubic.
Meaning that I have no idea how long this is set to last for. I have heard multiple rumours, but we all know about rumours.
There are set to be reviews, and I will adjust any plans based upon such. Below are just some bullet points of ideas and information. Please feel free to comment or get in touch, any of you in wither the lads/lasses what app groups can simply request my number from there should you need to reach out (if you aren’t on either or, please again request to be added).
Zoom classes will continue as well as a zoom social. Keep your eyes peeled for that. CrossFit Cardiff officially opened it’s doors 10 years ago on February 6th. Some Brewdog will be consumed on that day!
Equipment can still be loaned out. Should you not have any then please please get in touch.
A bi-weekly strength program (understanding current equipment restrictions) and gymnastics movement program will soon be released.
I am developing a plan (based upon an estimated length for lockdown) for reducing membership fees.
Personally I would like to add a huge thank you to everyone who has continued to support local. I opened the doors to this what was very soon to be amazing gym nearly 10 years ago, not knowing if anyone would actually walk through the doors.
I was already working full time on a front line Emergency Ambulance as well as studying at Swansea Uni, f**k knows where I thought I would get the time to coach a class. How glad I am that I did.
Never did I think that I would be forced to close those doors, three times by the UK government, told that I couldn’t work.
At the time I was competitive, and at the time I was a high level CrossFit athlete. After only a short time coaching I understood how that although cool, wasn’t what made my heart sing. Developing a community which was wonderfully welcoming yet fiercely loyal meant so much more.
You all communicate that message daily, in what you might think to be simple tasks, gestures or good will, or with an importance laid on a mantra…as our moto has always been…Facta Non Verbal…Deeds Not Words.
CrossFit Cardiff WoD
5 rounds for time:
10 Power cleans
20 Back squats*
*goblet squats
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Loading is dictated by the power cleans. You should load to a weight that you are able to perform all 5 rounds of with one break. Hold yourself accountable to this, as the stimulus of the workout will alter significantly should you load too heavily.
Some very cool things have come from this (last) years challenges, one of which you have to be a little bit wary of…splinter fitness groups for example.
Among you legends, small groups have arisen virtually via the means of what’s app and zoom, which are hell bent on helping those in need of improved fitness and therefore health. They are of course, varying degrees of the same measurement.
And I absolutely f**king love to hear about it! Hence why, if you know anyone who would benefit from a cheeky zoom class (with no requirement to even turn their videos on), then please get in touch. We would be more than happy to welcome them in.
CrossFit Cardiff WoD
10 rounds for time:
Run 100m*
1 Wall walk
Run 100m
10 Press ups
Rest 30 seconds between rounds
*(or 10s out/10s back)
Get those times up to socials please team…
Hump day and one hell of a ass and ab burner for ya. Get on a zoom call and thrash yourself with your internet buddies!
It’s only what these call of duty spotters have been doing for years! ;-)
CrossFit Cardiff WoD
For time, the following reps of:
20 - 20 - 20 - 20 - 20
50 - 40 - 30 - 20 - 10
Dumbbell snatch
Sit up
Loading
Dumbbell (50/35lbs)
Kettlebell (24/16kg)
Rucksack (whatever you can get in there)
Get those videos/timings up to social media, tag the living crap out of us!
The novelty of writing 2021 still hasn’t worn off, maybe it won’t until England now goes back into lockdown and the year plummets back into the depths of 2020!
Anyway, as we are unable to perform such typical rituals such as wish a person a Happy Birthday, on their birthday, face to face. Exchange a card signed by a massive amount of you, and allow the individual in question to perform a shit ton of calories on the new and far more savage Echo bikes, instead I have to use the blog to take the piss out of him and send our best wishes.
Penblwydd Hapus Alfie
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
Run 400m
30 Jumping lunges
Get your arses onto a zoom class and or, get your workout videos uploaded to your stories. Hold yourself accountable to training by doing so…
Man it feels good to write 2021 in the title! It’s over, at least that utter shitter of a year is, but…we are still in the fight.
With the silly season over, we are officially back into day one of training.
Zoom classes
Weekdays
08:00 - 09:00
18:00 - 19:00
Saturday
10:30 - 11:30
Create a routine, it really really helps. Get involved in class. You can train alone, or you can train with others.
Every single member who attends a zoom class is more than welcome to bring a buddy for the duration of lockdown. Free of charge. Give the gift of fitness and community!
Unfortunately, 2020 has taught us all about lockdowns and I’m sure none of you will disagree with the fact that they firmly suck!
But, lets not pay them lip service. Stay on top of your routine and you will be far better for it. Unless your surname is Gates or Bezos you are vulnerable.
The whole point of the CrossFit community is for times like these...
Daily we support and cheer each other on to finish the last round of thrusters or the dying calories on that bastard bike. These moment’s develop something more long lasting and far more important. A camaraderie and relationship that extends far further.
We can’t write our annual goals up on our board and tirelessly devote time to them. And to that end I have a goal for you all:
Do one thing for someone else, everyday. Whether it’s known or unknown, public or hidden, do one thing that will positively benefit one of your Oppo’s.
In creating that habit, we won’t just come out of this time but come out stronger!
CrossFit Cardiff WoD
5 rounds of:
In 45 seconds...
Max burpees
Rest 15 seconds
In 45 seconds...
Max double unders
Rest 15 seconds
Please get those pictures/videos of your workouts uploaded to insta and tag us…
