WoD - Monday 23rd March, 2020

Team, as per BoJo’s earlier announcement I have had to make a slight adjustment to an already set plan tomorrow.

Equipment Loan
We are going to be loaning out further equipment. Folk, should they have room can get a barbell and some load, kettlebells, dumbbells, wall balls, ab mats and mats, so that everyone has some thing to train with.

I of course won’t be charging for this equipment, all I ask is that it is not left outside at any point. Taking in outside to do a workout is firmly encouraged, so long as you are at least 2m’s apart!

Now, in order to accommodate the above directive, I will ask you guys to book into 4 hourly slots from 12-4.
12:00 - 16:00
13:00 - 14:00
14:00 - 15:00
15:00 - 16:00

In comments on the members page, please state what time is good for you to collect kit. Stay a healthy distance away from each other when in the gym!

If any other timings are required due to work, of course we can accommodate. Equipment will be limited per person to ensure a fair share across the board.

On another note, take a look at this cool video from our dark chocolate, meat loving buddy, Zoè. CrossFit HQ recently had a meeting made up of the who’s who of nutrition, in order to debunk the movie, “Game Changer”. Its a good watch!

Anyway, I have an utter stinker for you tomorrow…

CrossFit Cardiff Home Wod

For time:
50 Rucksack thrusters (load to 20/15/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
40 Rucksack thrusters (load to 20/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
30 Rucksack thrusters (load to 20/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
20 Rucksack thrusters (load to 20/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
10 Rucksack thrusters (load to 20/15kg)

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

This genuinely sucked. Video up in the morning

WoD - Friday 20th March. 2020

With lots of folk taking equipment home from the gym, there is no reason not to give yourselves some decent thrashings in the back garden now hey!? Legit news!
Please can I just ask that it is used and treated as if it were your own, so no leaving barbells outside in the rain pretty please!

Follow the programming to the best of your ability, those who are still attending class will also be limited, and so there is every possibility that you will be able to do so. Certain elements will be required to scale clearly, unless you have rowers and ass bikes in your bedrooms. Lets hope that we don’t have to put them on our lists to Santa.

Those still attending the gym, once again please respect the rules laid out below:

The Rules

• Daily workout will be allocated for the timings deleted above. Each class is limited to 10 athletes.

• Athletes must book into each class by commenting on the WoD post released on the Reebok CrossFit Cardiff Members page WoD. No later than 21:00. Daily posts will be released earlier from now on to accommodate this and updated depending on latest government announcements.

• No block booking will be considered. Should your plans change please respect others by commenting and making your place available.

• Please remain outside of the gym until 5mins prior to your class start time.

• BE SURE TO BE PUNCTUAL TO ALL CLASSES

• Entering the gym will be by the right hand door only - marked entry.

• Immediately wash your filthy mitts.

• Keep contact to a minimum, no butt slapping please.

• Athletes will have designated areas and equipment for the use during their workouts.

• Once the workout is complete, each will be allocated 15mins to clean all used equipment ready for their fellow badass!

• No changing or shower facilities will be provided until further notice.

• Please leave the gym via opposite doorway having washed your hands prior.

Only one Trainer will be teaching at any one time and Ash and I will be working on a week on, week off basis in order to minimise the risk to ourselves. If we go down then we are all in the shit!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Deadlifts
Barbell load (40/30kg)
Shout out your rounds and reps to Ash and he will write them up in painstakingly anal, colour coordinated segmentation. They would never catch COVID-19

CrossFit Cardiff Home WoD

For time:
50 - 40 - 30 - 20 - 10
Double Unders (Sub out for star jumps if you have no rope)
Sit ups (pillow/hoodie under your back)

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 19th March, 2020

So it is all a little more planned out now. You lot will be confined to your boxes! Clearly marked, with allocated equipment set for each athlete. The programming might be a little samey, but I’ll be sure to leave bugger all air in your lunges for you to complain with! 😉

The Rules: respect them

• Daily workout will be allocated for the timings deleted above. Each class is limited to 10 athletes.

• Athletes must book into each class by commenting on the WoD post released on the Reebok CrossFit Cardiff Members page WoD. No later than 21:00. Daily posts will be released earlier from now on to accommodate this and updated depending on latest government announcements.

• No block booking will be considered. Should your plans change please respect others by commenting and making your place available.

• Please remain outside of the gym until 5mins prior to your class start time.

• BE SURE TO BE PUNCTUAL TO ALL CLASSES

• Entering the gym will be by the right hand door only - marked entry.

• Immediately wash your filthy mitts.

• Keep contact to a minimum, no butt slapping please.

• Athletes will have designated areas and equipment for the use during their workouts.

• Once the workout is complete, each will be allocated 15mins to clean all used equipment ready for their fellow badass!

• No changing or shower facilities will be provided until further notice.

• Please leave the gym via opposite doorway having washed your hands prior.

Only one Trainer will be teaching at any one time and Ash and I will be working on a week on, week off basis in order to minimise the risk to ourselves. If we go down then we are all in the shit!

THE GYM IS OPEN ONLY MONDAY - FRIDAY, AND WILL CLOSE ON THE WEEKEND

The Timetable: I am genuinely sorry if this doesn’t suit everyone

Now in place

Home Workouts

Tomorrow sees the first iteration of our at home workouts. A video will be posted on IG and FB in the morning with a time to beat. The google doc leaderboard is currently live where each workout will be posted, allowing you to record your scores and get a time out there.
Video your workouts from the depths of your self-isolation (please put some clothes on), and tag Reebok CrossFit Cardiff on either IG or FB. Prizes will be awarded for the Worlds Fittest Living Room athlete.

Equipment lend

This is going to be far easier to explain face to face, obviously at a safe distance but:

• One piece of equipment will be allocated per person. Should you have something that will work already then please be respectful of others.

• Equipment will include Dumbbells, Kettlebells, Wall Balls and barbells and bumpers (obviously a set will be allocated)

• The following timings will be reserved to allocate equipment:

12:00 - 13:00
19:00 - 20:00

Anyway, what about some more GOOD news! With everything concerning this little invisible bastard being all negative so far, have a read of the link below…

https://www.goodnewsnetwork.org/10-positive-updates-on-the-covid-19-outbreaks-from-around-the-world/

CrossFit Cardiff WoD

2 Rounds each for time:
Row 500m
25 Burpees over the rower
Rest 12mins between rounds

Yep, thats it. Do it right and it will hurt, sand bag and it won’t!

CrossFit Cardiff Home WoD

5 Rounds for time of:
20 Burpees
30 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 - Wednesday 18th March, 2020

Firstly, I again appreciate the hoards of texts and messages of support that you legends have sent, I have tried to respond to each and every one of you individually and if I haven’t yet…it’s coming!
I also promise that once all this shit is done, we are going to throw a ginormous piss up and all scream FUCK CORONA…the virus not the beer!

Okay, so there are going to be some further changes to the gym’s operation. Although what is outlined below will be the “norm” for the foreseeable future, please remember…I am currently one of Boris Johnsons many puppets and this could all be different by this time tomorrow.
I am going to be 100% transparent and welcome any suggestions from you. We are after all a community and all want both the huge piss up mentioned above as well as a gym to come back to once this madness is all over!

We are going to stay open. But…are going to be like Marines on the implemented rules

Below I will attempt to be as clear as I possible can:

• Yesterday’s release will be valid for the morning (Wednesday) with two 30min classes.

• Please see below the new timetable, pictured below, to see further information:

REMEMBER THIS IS APPLICABLE FROM 16:00 ON WEDNESDAY 18TH

So then. From 16:00 on Wednesday the 18th until it all changes again the following will be enforced. Please respect the policies outline below:

• Daily workout will be allocated for the timings deleted above. Each class is limited to 10 athletes.

• Athletes must book into each class by commenting on the WoD post released on the Reebok CrossFit Cardiff Members page WoD. No later than 21:00. Daily posts will be released earlier from now on to accommodate this and updated depending on latest government announcements.

• No block booking will be considered. Should your plans change please respect others by commenting and making your place available.

• Please remain outside of the gym until 5mins prior to your class start time.

• BE SURE TO BE PUNCTUAL TO ALL CLASSES

• Entering the gym will be by the right hand door only - marked entry.

• Immediately wash your filthy mitts.

• Keep contact to a minimum, no butt slapping please.

• Athletes will have designated areas and equipment for the use during their workouts.

• Once the workout is complete, each will be allocated 15mins to clean all used equipment ready for their fellow badass!

• No changing or shower facilities will be provided until further notice.

• Please leave the gym via opposite doorway having washed your hands prior.

Only one Trainer will be teaching at any one time and Ash and I will be working on a week on, week off basis in order to minimise the risk to ourselves. If we go down then we are all in the shit!

THE GYM IS OPEN ONLY MONDAY - FRIDAY, AND WILL CLOSE ON THE WEEKEND

Weekly outings will be organised to compensate. Details of each will be released as and when.

I fully appreciate that mistakes will be made and things will go wrong, but please just keep switched on within the gym and respect the current climate. Many gyms, I am trying my best to ensure that I prevent that for as long as possible. If we work together we can beat this bullshit!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 2 minutes of:
20/15 Calorie bike
10 Kettlebell Swings (24/16kg)
Rest 4 mins between rounds
Repeat for 5 total rounds

For those of you who are confined to your homes

CrossFit Cardiff will be loaning out equipment, available from Thursday. All equipment must be signed out and returned within a day once requested back. One piece of equipment will be allocated per person and on a first come first serve basis.
Equipment will be reserved for those who are unable to attend classes.

Daily at home workouts will be posted as of Thursday and don’t worry, you won’t need a dog…

Until tomorrow, when it will all be different again. Stay safe legends, never trust a cough!

WoD - Tuesday 17th March, 2020

Currently we are operating on a day by day basis. With the very recent announcement from Boris, asking folk to avoid offices, pubs clubs and restaurants, gyms surely fall into the same category.
As mentioned, these are uncertainly times, truly understood only by those who are old enough to have survived a world war.

In order to remain open for as long as possible however, we will be enforcing some changes. Please see below for details:

• We will have an adjustment to the current timetable. Classes will now be 30 minutes in duration and only be Workout Of The Day (WoD). Accessory classes will cease until further notice.

• CLASS SIZES WILL BE LIMITED TO 8 ATHLETES, ALL TRAINING IN CLEARLY DESIGNATED AREAS

• Currently, those wishing to participate must book in by stating the time of class that they are attending in a comment on the facebook release of said WOD. NO EXCEPTIONS WILL BE CONSIDERED.

• PLACES MUST BE RESERVED BY 21:00 THE DAY PRIOR

• Should you need to cancel please do so with respect to your other members, so that they are able to utilise the space

• Please remain flexible to quick changes and be sure to let us know if you have any concerns

EFFECTIVE IMMEDIATELY: TUESDAY 17TH MARCH

The gym will be closed aside from the above timetable.

ABSOLUTELY NOTHING BAR CLASS PARTICIPATION WILL BE ACCEPTED

The support demonstrated over the last 24 hours has been truly humbling, I couldn’t have hoped for a better response to a seriously difficult piece to write. I think that there will be further changes ahead, and I will do my upmost to be prompt with any decisions made and keep you all informed and up to date.

However until the next release, I think we can all agree though, that already 2020 can go and suck a large D***!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 8 minutes of:
80 Double Unders
40 Medicine Ball Cleans (20/14/bs)

Please shout your rounds and reps out to the coach who will write them on the whiteboard…

WoD - Monday 16th March, 2020

Evening legends. Firstly, let me just apologise for this post being released at a time that is genuinely past some of your bed times, but, I have just gotten home having worked all day and wanted to dedicate decent time and focus to it.

Coronavirus Update

Okay, so I’m not really sure where to start on this. Never have we experienced anything like it, not in our generation anyway. Some are likening the demands placed on the Italian medical services to war time. This maybe so, and is something that should be at the forefront of everyone’s minds. An unprecedented event that we can, and will overcome, and maybe even design a t-shirt about once all said and done.
Another hashtag…#dontbeadickliketheCoronavirus

Until then, we will carry on to the best of our abilities, we will be operating as close to normality as possible (unless we are instructed to close by the powers that be).

However, for this to happen, we will need some help, some teamwork. Please read carefully (not like you usually do 😉) to the information provided below:

• IF YOU ARRIVE AT THE GYM WITH ANY FORM OF SYMPTOMS YOU WILL BE ASKED TO LEAVE IMMEDIATELY, IN FULL KNOWLEDGE THAT YOU ARE IN FACT…A COMPLETE MUPPET!
  I WILL BE IMPLEMENTING A ZERO TOLERANCE TOWARDS THIS POINT AND WILL BE GIVING EVERY COACH MY FULL SUPPORT IN THEIR DECISIONS. DO NOT PUT THEM IN AN AWKWARD PLACE…WE ALL KNOW HOW COOL THRUSTERS REALLY ARE BUT IT’S EVEN COOLER WHEN YOU HAVE THE OPPORTUNITY TO DO THEM.

• If you suspect that you have been in contact with anyone who has had symptoms, please adhere to the point above.

• Remain entirely vigilant regarding personal hygiene. Read and implement the signage distributed around the gym (I have ordered - early last week - 5 litres (at a cost that you do not want to know of) of alcoholic hand sanitiser. However it is currently as common as rocking horse shit). Please, until and once it arrives, wash your hands thoroughly upon entering the gym and any other time you feel is required. Dry your hands with the paper towels provided and discard immediately.

• It’s cool to high five, sweaty hug and butt slap, but lets celebrate with a friendly nod, a smile, maybe even a corona elbow or simply a shaka (instructions posted below)

• Finally, we do have a contingency plan should the worst possible scenario happen. And, unless required to do so due to financial concerns I would greatly appreciate it if you could keep your memberships current. Even if we’re not coaching you at the gym, we’ll make sure you have workouts programmed, and equipment to use at home. We also want to ensure that when this eventually blows over, you all have the box and community to return to.

We will do everything possible to make it work for everyone, and hope that once this is all over we still have a gym to come back to.

I have been thinking hard about this for the past few days, the L1 was actually a welcomed distraction. But, when given time I kept coming back to the same simple points; my main focuses are:

• My team

• My members

• The box

I truly love you all, and have been blown away by the support that I have already received.

Corona Greeting Instruction

Anyway, in order to finish on a lighter tone…here is the workout (can anyone guess who’s programming) as well as some Oppo spam…

CrossFit Cardiff WoD

For time and load, on a 20 minute clock:

3 rounds of:
10 Hang power snatch (40/30kg)
10 Bar facing burpees

— then —

20 Toes to rings 

— then —

2 rounds of:
8 Hang squat snatch (40/30kg)
8 Bar facing burpees

— then —

20 Toes to rings

— then —

In remaining time: 1RM Hang squat snatch 

Metcon
4 rounds of:
Row 1KM
1 minute hollow hold

Corona Who?

WoD - Friday 13th March, 2020

You guys should all know by now that the gym is closed this weekend for a CrossFit L1.

But, something cool for you all, yoga at The Yoga Hub. 10:30am and free of charge to you, Liv will be kicking your butts in the super cool venue. Have a gander at the website, linked below and give them a follow on social media…

The Yoga Hub

Friday the 13th, lucky for some but for others it means setting some kick arse times on another disgusting test of fitness, one that in time to come will fall like a has been case of Coronavirus…all before the £160 worth of alcohol gel has been used up!

The last of the week, get in and get it done…hard…

CrossFit Cardiff WoD

Day Five
For time:
7 - 6 - 5 - 4 - 3 - 2 - 1
25 - 20 - 15 - 10 - 5
70 - 60 - 50 - 40 - 30 - 20 - 10
Ring muscle ups
Alternating pistols
Double unders

Who can go unbroken on everything? Hang on for dear life to this high skill mofo and get those suckers up to the board…

Metcon

5 rounds for time:
2 Lengths dumbbell walking lunges (2x50/35lb)
20 Alternating hang clean and jerk

WoD - Thursday 12th March, 2020

Good on you lot! Running a 5km is brutal but doing it within a class setting is what makes it so. So many of you smashed previous times or set brand new through trying to chase those in front of you down…it was genuinely a challenge to cycle fast enough to keep up with you!

Something possibly a bit more familiar and down at the sub 5min mark…a CrossFit classic!

CrossFit Cardiff WoD

Day Four

“Diane” 
For time:
21 - 15 - 9 
Deadlifts (225/155lbs)
Handstand push ups

You know what to do, and in what colour! See below for a spot of history…

If you haven’t guessed, this is bonkers and set the 2012 Regionals off to one hell of a bang!

Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
50 Double unders
10 Sandbag over shoulder (50/35kg)
15 Toes to bar

Rounds and reps up please…

WoD - Wednesday 11th March, 2020

Now you need to remember a few things:

1. We are in test week and in test week, anything goes.

2. I still love you all.

3. Ash programmed test week and this workout on the day that he is off work! 👍🏼

4. Few of you would ever do this off of your own back, and certain not push as hard without others around.

5. Luckily the weatherman says that today is this only day this week that it is not raining…

CrossFit Cardiff WoD

Day Three
For time:
Run 5km

Times up, in red for PBs, be sure to record your own…

Metcon

For time:
Row 200/150 calories*
*EMOM perform 5 wall balls (20/14lbs)

WoD - Tuesday 10th March, 2020

Test week continues, we go from skill and muscular endurance to skill and strength.

Lift some heavy tin, get your scores up to the whiteboard (in red if you PB) and make sure record them for your own knowledge. Soon enough they will be re-tested.

CrossFit Cardiff WoD

Day Two
Establish a 1 Rep Max:
Squat Clean

Scores up on the board please, PBs in red…

METCON

5 rounds:
In 2 mins - 
25/17 Calorie assault bike
Max burpees

WoD - Monday 9th March, 2020

And here it begins. One of two…test weeks.

We have programmed two test weeks, 5 workouts per week, each a benchmark which, over the two weeks (one-week break in the middle) will test a variety of time frames, skills and capabilities.
What you need to do…come on in, every day and go as hard as you possibly can. Each workout will, should you give it everything you have, give you one hell of a stimulus. Don’t worry about secret squirrel training programs, rest as needed (including the weekend - easy as we have an L1 at the gym) so that you are able to destroy each fully from gaining a well earned breather.

Some of these tests might not be as desirable as others, but it doesn’t mean that you should have proficiency in them, nor does it mean that being better would cause a big increase of overall fitness.

The main focus of these weeks, is to allow the coaching team to manipulate the programming in order to maximise your fitness levels.
As Castro told me on my CrossFit L1: “we want to make you weightlifting gymnasts, with the lungs of runners!” Who doesn’t want that?!

CrossFit Cardiff WoD

Day One
A: Within 5 minutes:
Establish a max distance handstand walk (in 5m blocks)

B: For time:
Row 2,000m

METCON
5 rounds:
Sprint 400m
Rest 3 mins between

WoD - Friday 6th May, 2020

That Friday feeling again! Smash yourself into the weekend with a cheeky workout, maybe some BrewDog, time with a loved one discussing the up and coming summer months and avoid the coronavirus!

Have a good one team.

CrossFit Cardiff WoD

5 Rounds for time:
10 Deadlifts (100/70kg)
15 Strict ring dips

Final weekly times up on the whiteboard please! Push yourself for load on the deadlift.

Metcon

10 Rounds for time:
200m run 
10 Dumbbell step ups (2 x 50/35lbs - 20” box)

Enjoy this utter shitfest, times up and go and put those feet up.

WoD - Thursday 5th March, 2020

Told you she was good! Nutrition doesn’t, isn’t complicated! Eat real food, it’s as “simple” as that! Doesn’t mean it’s easy to do, but it is that simple.

The best advice to start is to scale it, implement manageable changes, one at a time until a habit is built. Maybe on Monday you eat one meal where none of your ingredients come from a packet with a food label. Progress to your breakfast for Monday, Wednesday and Friday utilising the same approach. Step by step you build a new lifestyle, focused around health and well being. And in doing so, you will progress in all physical endeavours. Not just CrossFit.

What is stopping you? Most people have no idea how good their bodies are designed to feel. It is genuinely the very best way to move the needle!  

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible, within 15 minutes of:
5 Devil Press (50/35lbs)
10 Calorie row 
5 Sandbag squats (50/35kg)*

Rest some and then:

Tabata
L-Sit Hold
Rest 1 minute
Handstand Hold/Taps
Rest 1 minute
Ab mat sit-ups

*these are anyhow squats. Get the sandbag up, somewhere off the floor and squat the heavy bastard.

Scores up please!

Metcon 
Complete as many rounds and reps as possible, within 15 minutes of:
100m Dumbbell farmers carry
10 Dumbbell hang clean
10 Dumbbell push press
Recommended dumbbell load (50/35lbs)

Rounds and reps up to the whiteboard please you lovely lot!

WoD - Wednesday 4th March, 2020

Happy hump day team. And what a treat we have for you later, as per another yet last reminder, remember two key factors…

1. Zoe Harcombe is lecturing at the box in the evening!

2. Class times are as follow:

   16:00 - WoD Class
   17:00 - WoD Class

THESE ARE THE ONLY CHANGES TO THE TIME TABLE BY THE WAY. MORNING IS AS NORMAL

We will accept thanks in copious bars of 85% or above dark chocolate. DO IT!

CrossFit Cardiff WoD

Back rack walking lunges
8 - 8 - 8 - 8

Write loads for all sets up on the whiteboard please…

Metcon

Tabata - 20s on 10s off: 
Bike
Double unders
Down ups
Bike

Rest 1 minute between each movement

Record the lowest score for each movement on the whiteboard…

WoD - Tuesday 3rd March, 2020

What, not even a…”go on, pull my finger” comment…come on!

Long, dark and disgusting…that’s what you want hey!? I know and you are welcome…

CrossFit Cardiff WoD

For time:
Run 800m
30 Kettlebell Swings (24/20kg)
30 Pull Ups
Run 400m
20 Kettlebell Swings (24/20kg)
20 Chest to Bar
Run 200m 
10 Kettlebell Swings (24/20kg)
10 Bar Muscle Ups

Please get those ninja times up on the whiteboard team…

Metcon

Complete as many rounds and reps as possible, within 20 minutes of:
800m Row
20 Wall balls  (20/14lbs)

Get those rounds and reps up to the whiteboard…

WoD - Monday 2nd March, 2020

March…when did that happen?! Should history recent repeat itself, rather than excited welcome the spring, we should be having a shit load of snow any day now!
I hope you have been unphased by the latest storm to hit our coast and give the Coronavirus sporting Swansea a wide berth.

Enough of what isn’t cool and more of what is…Zoë Harcombe is lecturing at the gym on Wednesday! I know I have banged on about this a lot but it is for two very good reasons:
1. She is a legitimate legend in her field, so highly respected within CrossFit that Greg Glassman himself invites her to their events. It was actually Greg who introduced us to begin with.
2. Someone is going to f**k up the timings and arrive for the not existent 7pm class…do NOT do it! Timings below and are on the whiteboard…

Wednesday Evening

16:00: WoD Class
17:00: WoD Class
18:00: All fitness actives cease to allow for set up
18:30: Zoe to take the floor - she LOVES 85% plus dark chocolate.

Enjoy!

CrossFit Cardiff WoD

10 Rounds for max reps of: 
90 secs on 90 secs off
5 Hang squat cleans (70/50kg)
10 Calories assault bike
Max Rep Burpees

Get those burpee reps up on the whiteboard…

Metcon
5 Rounds For Time:
10 Sandbag over shoulder 
1 Length gym walking lunge 
10 Sandbags over shoulder 
2 Length gym bear crawl 

Times, same deal please team…

WoD - Friday 28th February, 2020

Get ready boys, tomorrow is the day! Avoid your other halves like the plague!

If you can’t get away at least ensure that you are constantly around either water, mud, swamps, burning coals, bear traps, broken glass and KY jelly! Tie their shoe laces for them, double knot the bastards hard, melt the same knot with a lighter…it will never come undone.

Keep your head on a swivel, never switch off…sleep with one eye open, just survive until midnight!

Good luck and god speed.

CrossFit Cardiff WoD

Front rack walking lunges 
8 - 8 - 8 - 8

Nice “easy” finish to the week for you! Loads up on the board please…

Met Con

50 - 40 - 30 - 20 - 10
Ground to overhead (20/15kg plate)
Ab mat sit up

The first time really that this has looked like a “strength/met con” day. IT IS NOT. These are two separate classes, if both are to be performed then ample rest between classes should be taken.
Avoid monkey butt and get those times up loud and proud…

WoD - Thursday 27th February, 2020

Hello hello, I did warn you about that workout now didn’t I! It’s days like yesterday where doing 197 hero workouts affords you the better deal!

Now then…remember, remember, Zoe Harcombe will be lecturing at the gym next Wednesday evening, the 4th of March. Meaning that the classes will be effected. We will be running two:

16:00: WoD Class
17:00: WoD Class

Post 18:00 no fitness activities will be taking place. 

Zoe is a world renowned nutritionist, she is a one stop shop for info, is a passionate patriot and an unbelievably generous character.  
Her story is very cool, inspiring and is now at least...contrarian. 
Please come and listen. Cancel plans, make excuses, sack off family and friends...this is a once in a long while chance to hear some honest information that really could save millions!

Remember that this is a talk reserved for just you guys as well as some close friends of mine. GCs. It does not happen often. And when I say often, I mean never!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 18 minutes of:
150 Double unders
75 Burpees 
50 Pull ups
25 Deadlifts (120/90kg)

Get those heavy arsed deadlifts done and if you can get one round…get it up on the board…

Met Con

6 rounds for time:
Run 400m 
40 Air squats

One round more than the last time we did it, but with 10 less squats each time. Meaning that the times you put up will be lightening fast!

WoD - Wednesday 26th February, 2020

Long has been the danger of shared programming, coaches attempting to outdo each other. Every week I receive the programming for the up and coming five days and every time I laugh at the battle that is going on under my very nose.
A friendly battle of course, with the mantra “cruel to be kind” firmly directing their decisions, but none the less, the weekly workouts are silent “f**k you’s”. Each becoming progressively harder.

The good news for you lot is that you are the fitness guinea pigs, experimental mice, just trying to survive the random controlled trial going on under your nose. The benefit though, is an elite level of health and fitness

You are welcome!

CrossFit Cardiff WoD

In teams of 3, every 3 minutes: 
45/36 Calorie assault bike
30 Box jump overs (24/20”)* 
Rest the remainder of the 3 minute window, repeat for 10 rounds. 

*These are waterfall style rounds:
Team member 1 does 15/12cal and 10 BJO
Team member 2 starts there 15/12 cal as soon as number 1 gets off.

GOOD LUCK, don’t smash your face into a box but DO write your successes on the board…

Met Con

For time:
21 - 15 - 9 
Ring rows
400m sand bag carry between rounds. 
End with carry 

Please write your times to the whiteboard…

WoD - Tuesday 25th February, 2020

Now that your shoulders and pecs are ready for the summer (it’s coming), we need to get your abs and butt sorted…eeeeasy! All you have to do is squat clean some heavy barbells and wait for the ab swelling to go down, a few days after a gnarly GHD sit up workout.

And, luckily for you lovely lot…we’ve got your backs, just ignore the running…

CrossFit Cardiff WoD

For time:
Run 800m 
20 Squat cleans (40/30kg)
20 GHD Sit ups
Run 600m
15 Squat cleans (60/40kg)
15 GHD Sit ups
Run 400m 
10 Squat cleans (80/55kg)
10 GHD Sit ups
Run 200m 
5 Squat clean (100/75kg)
5 GHD Sit ups

Get those score up on the whiteboard please team…

Met Con

For 2 total rounds, complete as many rounds and reps as possible, within 5 minutes of:
25 Double unders 
10 Burpees
Rest 5 between rounds

Apologies that this was missing yesterday, my bad, I was in a hurry and forgot. Anyway, please post your scores to the whiteboard…