WoD - Monday 20th April, 2020

I hope you have all had an enjoyable weekend team, rested and not too hung over, ready to smash the crap out of some challenging workouts. Starting, and ending, with heroes.

CrossFit Cardiff HomeFit WoD

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

“Klepto”
4 Rounds of:
27 Box Jumps (24/20”)
20 Burpees
11 Squat Cleans (60/40kg)

Loading
RX: 60/40kg
Alternative: 1 or 2 DBs/1 or 2 KBs (if using one, alternate sides per round)
One rucksack.
Whatever you use, if the load is light, simple go really fast.

Warm up
1 minute of star jumps
5 Walk outs with 3 press ups
20 Tuck jumps
Rest 1 minute, repeat

WoD - Friday 17th April, 2020

Finish off the week with a bang. Anyone else only know what day of the week it is due to these posts? Tomorrow is officially beer Friday by the way, pick your favourite, sit back and enjoy while likely looking out at the rain. The good news is that Saturday looks to know not be raining, fingers crossed.
Lets also hope that I stop banging on about the weather.

In better and unbelievable news, Captain Tom Moore is now up and over £14 million for his 100 laps, which, he completed this morning. Achieving his goal of doing so prior to his 100th birthday! What a legend!

I would love to wake up (or even go to bed tonight), knowing that he has rolled over to 15 cool million pounds! All set to be donated to this countries everyday heroes, the NHS.

If you haven’t heard about it…where the hell have you been?? But, take a look at his Go Fundme page, linked below…

Captain Tom Moore

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 20 minutes of:
20 Dumbbell deadlifts (2x50/35lbs)
3 Turkish get ups (50/35lbs - Right arm)
20 Dumbbell reverse lunges w/2x50/35lb DBs
3 Turkish get ups (50/35lbs - Left arm)

Loading
If possible use 2x50lbs (or whatever load you have) dumbbells
Or, use one DB or rucksack

Warm up
Slowly perform as many rounds as possible, within 5 minutes of:
15 Goblet position good mornings (one dumbbell/rucksack)
30 Reverse lunges (bodyweight)
5 Unladen Turkish get 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 - Thursday 16th April, 2020

Sorry for the late post team, I’ve been too busy saving my shed from wasps. The little bastards!

Anyway, i’ll be fast! Here you go…

CrossFit Cardiff HomeFit WoD

A For time:
50 burpee box jumps/step ups- jump up from burpee

Rest 5 mins

B Repeat part A - step up from burpee 

C Accessory:

Dumbbell Row
15 - 15 - 15
Rest as needed after each set

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 15th April, 2020

Tomorrow (Wednesday), or today for some of you, is supposed to be a wonderful day. Bright and sunny, boiling hot and filling us with morale!

What better environment to perform an utter shitfest of a workout in? None is the answer!

CrossFit Cardiff HomeFit WoD

5 rounds for time:
30 Double unders
10 Dumbbell clean & jerks (50/35lbs - Right arm)
30 Double unders
10 Dumbbell clean & jerks (50/35lbs - Left arm)
Load
Above is ideal and RX. Options are: Lighter DB, kettlebell, rucksack.

Warm up
30 Star jumps
30 Seconds of high knees
10 Burpees
30 Seconds of high knees
30 Star jumps

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 14th April, 2020

Hello hello, now stop slacking and get back to work! At home in iso of course. And, grab a break to warm up through a devilish wee time, dedicated to getting your squeeze on!
Whether still confined or not…the summer is still coming.

CrossFit Cardiff HomeFit WoD

3 sets for quality and the burn of:
1 Minute hollow hold
10 side bends (lowering for 5 seconds)
45 second adductor side plank

Warm up
The Finnish warm up (look back to last week)
4 Rounds of 20s on, 10 off.

Post
Tabata bottom to bottom front squats
8 Rounds for max reps:
20 seconds on
10 off (spent at the bottom of an active front squat)
Loading: PVC pipe, broomstick, mop handle. Trust me, that’s all you need.

WoD - Monday 13th April, 2020

We actually will have more classes tomorrow than we usually would! You are more than welcome!

I hope you have all been careful throughout the weekend, ensuring that you remained in the little sanctuary’s of your back gardens/balconies/window sills.

Back into another week of HomeFit with Ash at the helm once more. A little twist on tomorrow, a partner workout. Let’s see how many of you can organise a time to go, on a call with your buddy, share and let us know.

Continue to take care and each day is one closer to this all being over again.

CrossFit Cardiff HomeFit WoD

5 rounds for time:
20 Kettlebell swings (24/16kg)
20 Burpees

This is RX’d as a partner workout. In a I go, you go style. Should you not have a partner, then simply time each round, and rest the same between each (1 : 1 work to rest)

Warm up
3 Rounds not for time:
20 Good mornings (with load should you have it)
40 High knees
10 Burpees

WoD - Friday 10th April, 2020

I know it’s good Friday, but there are plenty of folk still working. I have actually never had a job that gave you bank holiday’s off. One of which, within the NHS and those legends are certainly going to be in work tomorrow.
And so, to allow for as many people as possible, the classes will remain at the same timings for both Friday and Monday. Those who aren’t working can just go back to bed following the morning class or…enjoy the sunshine in their back gardens, their balconies or on the patch of carpet wherever it lands at that time of day.

Have a good one, as always, take care and remember the good times that have been and look forward to those that are soon to come!

CrossFit Cardiff HomeFit WoD

For time:
25 - 50 - 75 - 100
25 - 20 - 15 - 10 reps of
Air squat
Handstand push up (off a box/sofa/bench or simply close grip/diamond press ups)

Scale
Although the HSPUs have high numbers between relatively low number of air squats, those reps are in a descending format. Meaning that you should not be drastically effected by cumulative fatigue. Unless of course you rip through the sets of 75 and 100 in one minute a piece.
The goal, is to take as few breaks as possible during the HSPUs and of course, unbroken on the air squats, you won’t fail a rep, your legs just burn, turn your mind off and do the next squat.

Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges (eventually googled the spelling)
10 Walk outs with 5 - 1 press ups (5 on the first, 4 on the second, etc).
*Alternatively, perform single unders/star jumps for 1 minute, rest for 30s and repeat for 7-10 minutes. (if star jumps are used then alternate with high knees every other round)

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

Remember the NHS, not just now, but long after this is all done.

WoD - Thursday 9th April, 2020

Well this is going to be a funny Easter bank holiday hey, one you will remember for a long time! One where there were restrictions on the amount of Easter Eggs that you could buy, and tons on the shelves, and no restrictions on actual eggs…couldn’t find them anywhere!

Let’s hope it is the last! Training at home is fun though, when the camera records that is!

CrossFit Cardiff HomeFit WoD

Within 9mins complete as many rounds and reps of: 
15 seconds L-sit hold (Scale to one leg extended, a tuck or a hollow hold in order to maintain 15s unbroken)
30 Walking lunges (in place is also fine)
15 Glute bridges 
30 Walking lunges

Warm up
Within 5 minutes, move through a slow AMRAP of:
60 High knees (30 each leg)
30 Walking lunges
15 Hollow rocks

WoD - Wednesday 8th April, 2020

A spin on a spin tomorrow team. Initially programmed at the 2016 games, the year after they had programmed Heavy DT…Double DT.

The only difference being, that our spin is with the use of dumbbells. Vom!
One of two, doesn’t matter, it’s still going to hurt like hell! I’ve not done it yet, just headed out to the garden now, but I already know I’m right.

Goooooood luck!!

CrossFit Cardiff HomeFit WoD

Double DT
10 Rounds for time:
12 Deadlift 
9 Hang power clean
6 Shoulder to overhead

Load options
Barbell (50/35 KG)
2 DBs/KBs 
One DB/KB (Complete one round on one arm, switch, for a total of 10 rounds. Five on each arm)
One rucksack

Warm up
”The Finnish warm up”
You all remember. Or if you don’t…
Go 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.
Rest for 20s. Repeat for 4 rounds.

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 7th April, 2020

Welcome to Tuesday’s torture! After a mid range, painful hero workout (doesn’t everyone just love ascending reps), I have a little longer time priority.
You will work for 15 minutes, whether the sun is shining or not, and have a blast in doing so!

Run hard, step continuously and try not to break those dubs! Good luck if you are on grass!

CrossFit Cardiff HomeFit WoD

Within 15mins complete as many rounds and reps as possible of:
Run 400m
20 Front rack box step ups* (20”)
40 Double unders

Load options:
Empty barbell (20/15kg)
One dumbbell/Kettlebells
One rucksack

Warm up
50 Star jumps
Run 200m
50 Single unders
20 Un-loaded step ups
Run 400m

WoD - Monday 6th April, 2020

Happy Monday team! Fresh from a weekend of hanging out in your back garden, thrashing yourself with dumbbell, rucksack, rock, tin of baked beans! The thing is though (and ignore the fact that I have had a few BDs), once we are all released from this s**t we will actually be far stronger. Using dumbbells and odd objects elicits a far greater neuroendocrine response, maybe just because it’s different? Guess what though, two things are harder to control than one. So…keep using those dumbbells! It will do you good!

Anyway, it’s my week. Beginning with a genuine hero WoD.

CrossFit Cardiff HomeFit WoD

“Omar”
For time:
10 Thrusters
15 Bar facing burpees
20 Thrusters
25 Bar facing burpees
30 Thrusters
35 Bar facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

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

Load
Ideal: 40/30kg barbell
Horrible: 2 Dumbbells or Kettlebells (any weight)
If you only have one, then perform the same amount of reps but half continuously on one side followed by half on the opposite.
Annoyingly horrible: one rucksack

Warm up
Run 400m
20 Kosak lunges (10 either leg)
10 Air squats
5 Burpees
Run 400m like you are being chased by a shark!

WoD - Friday 3rd April, 2020

As a result of the roaring success of last Sunday nights “Scratch & Sip Social” we will do the same again this weekend. The only difference now is that I have upgraded my account and therefore we shall not be limited but time, only banter. Once that drys up I shall cut you loose like a pair of used pants.
The only other difference is that it will now begin at 7pm (19:00). The meeting ID will be posted to Facebook (we don’t want any weirdo’s reading this to jump on naked now do we). If you’re not on facebook ask in the what’s ap group(s), if you’re not on what’s ap then I don’t know what to tell you…send me a pigeon!

Another point of note, Conners will be taking his usual class tomorrow (Saturday) morning. Please check the Facebook members (if not on it, read above) group for info.

Support tee’s are in and are dropping on the website/IG tonight. Get your orders in!

Lastly, try cooking that Steak & Peppercorn sauce…it’s legit!

CrossFit Cardiff HomeFit WoD

For time:
100 reverse lunges*
*Every minute, on the minute, perform 10 Sumo deadlift high pull (with one KB/DB/rucksack)

Warm Up

Run 200m
20 Walking lunges
10 Object Russian swings (just to face level - KB, DB or rucksack)
Run 400m
40 Walking lunges
20 Object Russian swings (just to face level - KB, DB or rucksack)

WoD - Thursday 2nd April, 2020

These zoom classes are fricking awesome!! I mean i can get you lot to mute your mic’s so that I can abuse you all with zero come backs, only seeing your sometimes smiling faces and most importantly watch funny shit like Biv being licked to death by buddy mid hollow hold and Attila add the load of a cat to Sofie’s side plank!
All from the comfort of my own home, only having to get dress from the waste up…perfect!

Zoom classes will continue at 08:00 and 18:00, Monday through Friday with the same code each time. Save it and paste the bad boy in.

Tomorrow should be fun…

CrossFit Cardiff HomeFit WoD

Within 20 minutes complete as many rounds and reps as possible of:
10 Handstand push ups (Sofa push ups, pike press ups)
20 Press ups
30 Ab mat sit ups (Towel or hoodie if you don’t have an ab mat)

Warm Up

3 Rounds not for time:
50 Single Unders/star jumps
10 shoulder rotations forwards, 10 back
35 “shoulder press” (thumbs start on shoulders, extend your arms above your head - palms to the sky)
10 Ab mat sit 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 - Wednesday 1st April, 2020

I was going to say that we have enough going on currently, and rather than all devise some horrific April Fools pranks that we should all be kind and respectful, caring and appreciative but…f**k that! Let’s cheer each other up with some top level, social distancing pranking!

Anyway, in other news. CrossFit have released a super cool initiative to aid affiliates through these tough times. Please see below for details.

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

EVENT FORMAT

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags. 

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

HOW TO GET INVOLVED

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. 

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

HOW TO CONTRIBUTE 

Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box. 

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community. 

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.

CrossFit Cardiff HomeFit WoD

3 Sets for Quality
1 Minute hollow hold
1 Minute side plank
1 Minute side plank
1 Minute superman hold
Rest for 30s between each set

All you need is a little space and you will be able to firmly destroy your midline!

Warm Up

Run 400m
10 Hollow to Superman Rocks (video)
20 Air Squats
Rest 1 minute, and repeat

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 31st March, 20120

After nine plus years in business we have finally executed our first online class, what an amazing pain in the arse it was…

amazing because the workout hurt, I got to see some of you legends throwing down and we even got some coaching! Pain in the arse because my skipping rope had a meltdown, it started raining halfway through and so I had to get an umbrella to prevent my laptop from blowing up…the wind however, had different ideas!

Anyway, I ramble! In order to allow for more folk to get stuck in we will be leading classes, on zoom, at 08:00 and 18:00 Monday - Friday until we are released from our home arrests! 🤙🏼

Keep eyes on the facebook members group for the codes to each. Get on zoom, get registered for free account, and MUTE YOUR MIC’s after you’ve said hello! See you in “class” team!

CrossFit Cardiff HomeFit WoD

For time:
21 - 21 - 15 - 15 - 9 - 9*
Reps of:
Dumbbell power clean
Dumbbell push press
Rx loading 50/35lbs

*These reps are continuous on each arm for both movements prior to the switch. 21 right arm power cleans, into 21 right arm push press, switch to the left and continue.

Warm up

3 Rounds, not for time of:
50 On the spot high knees (25 on each leg - get faster throughout each round. Knee to reach belly button height)
15 Good mornings. Arms folded over your chest. (video)
5 Close arm press ups

Scales
See picture. Video going live on Facebook and IG

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 30th March, 2020

Ready for another week of #selfisolation? Bursting with excitement?

Ash has taken the HomeFit (rebranded after one week to #CoronaFit) programming, and there for film editing helm, and has ensured me that all the music chosen is royalty free.
Luckily the SAS are also on lockdown and so won’t be abseiling through my window anytime soon!

If you are in need of any inspiration, look no further. Below is a video jam packed with ideas. I NEED to see a re-enactment of the chicken, head smashing game please! As soon as physically possible!

Should anyone fancy performing a live re-enactment when we all meet over zoom later…feel free!

CrossFit Cardiff HomeFit WoD

For 20 minutes, on the minute, every minute, perform the following:
Odd: 15 Burpees
Even: 50 Double unders

Can you go all the way!

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

Warm Up

50 Jumping jacks
10 Walk outs (one press up per rep)
25 Air squats
Run 400m

Ash just loves and immediate rebrand

WoD - Friday 27th March, 2020

Alright alright, some exciting stuff is happening this weekend. Check out the Facebook members page for Conroy’s group class, happening tomorrow morning, he will be leading a workout for you all to follow along to on facebook live. Get to the page now for details.

Secondly, we are intending to try to break the internet by introducing a group meeting this Sunday night. As a test to some coach led online classes, being next week, we shall have a “Scratch & Sip” on Sunday at 8pm. Get a beer, prosecco, gin, whatever you like…scratch your bits (out of camera shot please), and see some smiling faces. Should this morph into a success we will continue. If it becomes utter carnage then we will not. 😉 Again, pin your eyes to the facebook members group for details to the chat. Zoom (download the app/get an account) have a 100 participant and 40min limit, lets see if we can reach both!

Tomorrow’s workout was programmed by a friend and adjusted by me. Enjoy!

CrossFit Cardiff HomeFit WoD

'Filthy Fifty…at home' 
50 Box Jumps (24”) (Plate jumps/stair jumps/wheelie bin on its side - step ups are also cool)
50 Under the table pull ups (rucksack bent over row 25 per arm)
50 Kettlebell swings (16kg) (Dumbbell Swings/rucksack swings)
50 Walking Lunges
50 V ups (video - your abs will love these)
50 Push Press (20kg Barbell/rucksack/dog)
50 Supermans (video)
50 Wall Balls (20/14lbs) (Rucksack thrusters)
50 Burpees
50 Double Unders (star jumps)

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

Warm Up

Run 400m
Perform 10 reps of each movement slowly then…
Perform 5 reps of each movement quickly then…
Run 200m

WoD - Thursday 26th March, 2020

I have literally managed to managed to get t-shirts from the wholesaler and to the printers, ready to rock, who will hopefully get these bad boys done by early next week.
Now so long as Royal Mail are still operating and Tesco hasn’t completely sold out of packing envelopes, I should be able to get them out to you.

They will look bad ass and will be an outward sign of true loyalty

CrossFit Cardiff HomeFit WoD

For time: 
120 Double Unders (60 Tuck jumps)
30 Clean and Jerk (Left Arm) 
15 Load facing burpees
30 Clean and Jerk (Right Arm)
120 Double Unders (60 Tuck jumps)
(Dumbbell/KB/Rucksack - 20/15kg) 

Post workout, perform 2 sets of single arm bent over row with load.
15 Reps each

Warm Up

3 Round not for time of:
Run 400m (if you don’t know where that is, run for 1 minute out, one minute back
10 Burpees
25 Jumping jacks

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 24th March, 2020

This is genuinely not intended to be a mindset lecture, nor is it proven by science, only results. Namely, it works for me.
Over the years I have spent a significant amount of time in “lockdown”. One military deployment envolved working with the same 4-man team for six months straight; 12 hours a day. Now that weirdly enough sometimes ended in heighten emotions.
During each 2 month trip to Iraq, I led an eight-man security team. However here was blessed with a 4 week change over; the refreshment of four new faces was certainly not under estimated.

Now, I didn’t have the problem of getting food, I was being paid, but I was locked (when not working) on a military camp with bugger all to do. And when I was working, I was in a kind of hostile place.

Anyway, being on lock down for an unknown period of time can take its toll. Enforced proximity to people (just like Christmas hey! 😉) boredom, uncertainly and likely anxiety; uncharted territory for most!

Something that we actively avoid with our fitness is something that will help you tremendously in the coming weeks, routine. Set it, agree on it and stick to it, it is a MUST have it! Realistically, it is what you do without think about on a typical day. Here is and example:

1. Get up early. 

2. Make your bed. Super well. Every day.

3. Clean something to a degree you wouldn't normally, every day.

4. Exercise. At a predefined time, for a predefined period, every day. Just like going to the 4:30 class.

5. If you are in a large household, make time for yourself, on your own. In a room, whatever. But with no one else. You need this.

6. Make effort with your food, don't eat shit because it's easy. You have time, so use it to make an effort. The challenge is getting the ingredients. However, I have filmed a breakfast (super easy - not so easy to edit and will post a meal regularly on IG)

7. Communicate! Talk to people. Start with those in front of you. Put your phone down, it’s only telling you about COVID-19 anyway. Talk to them.

8. Message 3 people everyday and ask them how they are. Personally, I am going to use this time to teach my parents how to video call. That will be a challenge and likely take me the entire lockdown period to accomplish. Jim, my stepdad has taught himself morse code at the age of 70, but can’t master a Skype call! 🤦🏻‍♂️

9. Stay part of the community!!! We are all here for you. Both Hannah and myself have started what app groups (one for the lovely ladies and the other for the ‘orrible lads) If you aren’t on there yet, message us with your digits! Its there to interact.

10. Post your HomeFit WoD videos and pics and times. Get stuck in. It will keep you sane.

11. Follow Cath Knapton and watch her IG stories, they can’t fail to put a smile on your face.

12. Lastly, switch off at night, and: put the TV on; read a book; do a puzzle or play a game. Whatever you’re into.

If you decide to do none of this, just do one thing…

DO NOT SIT ON YOUR ARSE, FEELING SORRY FOR YOURSELF, WATCHING NETFLIX BECAUSE YOU KNOW…ISOLATION AND COME OUT OF THIS ON THE OTHER SIDE WEAKER!

If you are clever and disciplined, you could easily come out of all of this healthier, smarter and stronger (especially mentally). All with a stronger community bond.

Anyway, here is a workout and a picture of Oppo with some bacon balanced on his nose!

CrossFit Cardiff HomeFit WoD

In as fewer sets as possible:
150 Hollow rocks
Each time you break 10 handstand push ups (Sofa/back garden/dining table - even just a pike press up)

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 24th March, 2020

Well we now have an empty gym but a bunch of you lot can actually do a significant amount at home, and in the sunshine! Legit! Let’s hope that orange ball of morale doesn’t bugger straight off as soon as this isolation is lifted! I have a sneaky suspicion though…

Another plea to the masses…support local businesses. The legends that own and operate Uncommon Ground have been forced to close their in town coffee shop but are still sending out online orders of f**king legit coffee. The supplied our Threedown last year and are a pair of dudes.
Do yourself a favour and get to their online store (linked just where it says store, how easy is that) and help to see yourself through these troubling times! Let’s face it, if you don’t drink coffee you are going to drink beer…

Get after this one hard, while you still can…

CrossFit Cardiff Home WoD

4 Rounds for time: 
Run 400m (down your street wearing a CrossFit Cardiff t-shirt)
25 Step ups (Wear a 20kg rucksack and actually step up on your 3rd or 4th step - be sure to wipe your feet first)

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