WoD - Monday 18th May, 2020

Stolen from the world wide zoom classes, a month of classes taught by three CrossFit HQ seminar staff flowmasters, with the goal of raising money to support affiliates who are seriously struggling in these current times…I give you tomorrow’s workout. And it hurts!

A great start to the week, a mid distance sprint, do everything you can to stay unbroken on that dumbbell(s). If you do this right you will get a “Fran cough” that will make everyone else think that you should be self isolating.

CrossFit Cardiff HomeFit WoD

For time: 
42 Alternate dumbbell snatch (50/35lbs)
21 Dumbbell facing burpees
30 Double dumbbell front squats (50/35lbs)
15 Dumbbell facing burpees
18 Double dumbbell thrusters (50/35lbs)
9 Dumbbell facing burpees

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2 or 1 Dumbbell (50/35lbs) If using one then hold it in a front rack or like a goblet squat
Barbell (40/30kg)
1 Rucksack (good luck with that)

Warm Up
3 Rounds not for time of:
25 Air squats
15 Burpees
15 good mornings

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

WoD - Friday 15th May, 2020

The wait is over, the third instalment of the Iso Open is here! I know you have been poised, sat by your laptops, iPhones or other electronic devices! Don’t pretend that you haven’t. You have had massively unproductive afternoons, been useless for the last few hours of your working day, and nothing to do with netflix this time!

Well do not fret, tomorrow you will be back to it?! Although maybe it would be more authentic if I released the workouts at 2am?! ;-)

CrossFit Cardiff HomeFit WoD

Iso Open WoD 3
Complete as many reps as possible, within 7 mins of:
Alternating dumbbell devil press (50/35lb)

For this, and every other Iso Open WoD, please records scores to this google sheet (link). Be sure to calculate the total complete reps. Shouldn’t be hard for this. ;-)

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1 Dumbbell (50/35lbs) - or lighter
1 Kettlebell (24/16kg) - or lighter
1 Rucksack (good luck with that - please keep both hands on it)

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

WoD - Thursday 14th May, 20120

Now I shouldn’t be telling you this, seeing as the place is generally quiet and has plenty of meat, but as I am a dude…Pugh’s garden centre farm shop is now open again.
All you have to do to be super healthy, giving yourself the very best chance to be as minimally effected by the shitty COVID (lets hope you don’t have to worry about that) is to get your arses there (Sunday’s are better) and select 5 varying types of good meat, a shit ton of green veg and do a workout a day. You will feel like a King by Friday when…you can have a beer/gin/both to celebrate.

Legs, bums and shoulders!

CrossFit Cardiff HomeFit WoD

5 rounds for time:
30 Reverse dumbbell lunges (2x50/35lb)
10 Strict handstand push ups

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2 or 1 Dumbbell (50/35lbs) If using one then alternate every 10 reps
1 Rucksack (good luck with that)

Warm Up
Within 5 minutes, slowly complete:
15 Goblet good mornings (using 1 dumbbell)
5 Walk outs with 1 press up per rep
10 Bodyweight reverse lunges

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 13th May, 2020

A cheeky bit of mid-week ab blasting coming your way! Get them slabs sorted so that you can look legit in your living room, on your own (maybe with your better half), and come back after lockdown with some serious gainz!

I waffle. Here it is!

Ps. You are perfectly safe in going for a run, just stay away from folk. Easy.

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 20 mins:
Run 400m
30s hollow hold
30s side plank
30s side plank
30s superman hold

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Easy

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

WoD - Tuesday 12th May, 2020

Lunges good? Nope, feeling like they are on fire? Yep!

Queueing for supermarkets mid COVID crisis as a CrossFitter is so unfortunate. Lungs battered from your morning WoD, rather than catch up on emails or watch the latest, greatest CrossFit Cardiff social media content…all you are really doing is trying to stifle a cough so that the rest of the shoppers don’t think that you are out and about with The ‘Rona!
Sorry!

Hopefully your legs have recovered from cracking the hero workout Chad, and you are able to push through. Tomorrow you are going to need them!

Lastly, don’t forget your scores for Iso Open WoD 2, uploaded by close of play today please! Here is the link

CrossFit Cardiff HomeFit WoD

Tabata:
Double unders
Rest 1 min
Abmat sit ups
Rest 1 min
Air squats

Cumulate every rep completed for your score.

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Just you

Warm up
Complete a slow AMRAP of:
50 Single unders
20 Cossack squats
10 Tempo wall squats (5s descent, 1s pause, 1s ascent)

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 11th May, 2020

Lets hope you lot slapped thick layers of sun cream on this weekend while laying in the beautiful rays drinking good beer!
So many of you legends cracked Chad, Sara was extremely humbled and thankful! I hope you’re calves are recovering well.

Start the week with a blast, get a dumbbell or a rucksack and smash yourself!

CrossFit Cardiff HomeFit WoD

For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Dumbbell snatch (50/35lbs)
Dumbbell facing burpees

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1 Dumbbell (50/35lbs)
Empty barbell
1 Rucksack

Warm up
3 Rounds not for time:
50 Pencil jump
15 DB bent over rows
10 Burpees

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

WoD - Friday 8th May, 2020

Tomorrow is a bank holiday, 75 year of VE day, which I’m sure was planned a lot differently to the way it is going to be celebrated.
Can you just imagine what that must have felt like, after years of war. It would be nothing like if this isolation period lasted for 6 years, unless we had someone constantly shooting at us. Perspective hey!

Anyway, in order to pay a little bit of respect, not just to this amazing day but to a personal friend. And, in order to raise money and awareness for The Adaptive Bandits I will be performing the Hero Workout Chad, on zoom with a bunch of cool folk!
Beginning at 10:00, please, please get amongst it.

Chad
For time:
1000 Box Step-ups (20”)
Wear a weighted rucksack (20/15kg)

Zoom link and code:
https://us02web.zoom.us/j/84925401696
Meeting ID: 849 2540 1696

It’s time, the release of the CrossFit Cardiff Iso Open WoD 2

CrossFit Cardiff HomeFit 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 Kettlebell swing (24/16kg)

From 3:00 - 6:00
2 rounds of:
40 Double unders
12 Kettlebell swing (24/16kg)

From 6:00 - 9:00
2 rounds of:
50 Double unders
14 Kettlebell swing (24/16kg)

From 9:00 - 12:00
2 rounds of:
60 Double unders
16 Kettlebell swing (24/16kg)

Etc., following the same pattern until you fail to complete both rounds

For this, and every other Iso Open WoD, please records scores to this google sheet (link). Be sure to calculate the total complete reps. For example, if you are successful in the the first 3 minute window, and get 40 double unders and 11 swings of the first round in the second then your score is 131. Simple!

WoD - Thursday 7th May, 2020

LOOK AT OUR INSTAGRAM/FACEBOOK POST YESTERDAY AFTERNOON

For those of you looking for something very cool to do on Friday morning then there is a zoom class taking part with a hole bunch of awesome folk doing the hero workout Chad.

Chad is the husband of a very good friend of mine, Sara. He unfortunately committed suicide due to unknown and undiagnosed PTSD, the year before last.
This workout was created by Dave Castro in his honour and was completed by hundreds of people all over the world.
Why not show your support and get after it. Some of you will actually know Sara, she has been to the box before and has trained under our roof. For those of you who can, the zoom class will start at 10:00.

Get after it!

CrossFit Cardiff HomeFit WoD

HomeFit Bitchy Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 burpees
10 Bent over rows (40/30kg) (Pull ups if you can)
15 Air squats

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Bodyweight
40/30kg barbell
2DB/KBs
1 Rucksack

Warm up
2 Rounds not for time of:
Run 200m
7 Burpees
14 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 6th May, 2020

So I can’t ever remember dong weighted sit ups, not with that much weight at least. I reckon i’ve programmed weighted GHDs before, but not often, maybe just once.
Once having returned from some down time in Sweden, getting my arse handed to me by a games athlete, I programmed a new and tricky weighted gymnastics movement.
She made me do handstand push ups with a med ball between my legs, and I had great pleasure in watching you all attempt it!

Just a word of warming, whatever load you are using, be very careful on the decent. It is easy to smash yourself in the face.

By the way, that might actually be the least painful thing about this workout. Enjoy!

CrossFit Cardiff HomeFit WoD

For time:
15 - 12 - 9 - 6 - 3
Double dumbbell power clean (50/35lbs)
Single dumbbell weighted sit up (50/35lbs)
Double dumbbell thruster (50/35lbs)
Single dumbbell weighted sit up (50/35lbs)

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Rx 2x50/35lb Dumbbells
1 Barbell 50/35kg + 1DB for sit ups
1 DB/KB (alternate arms per round)
1 Rucksack

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

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

WoD - Tuesday 5th May, 2020

Realistically, yesterday was merely a warm up, just to get your legs pumping slightly for what’s coming your way! Remember, when you are doing this workout that I love you all and am merely looking to improve your strength, fitness and therefore overall health!
My goal is not to make you vomit into your hedge row or cause you to consider life…that will simply be an unavoidable consequence…

I’ve bigged it up, now just enjoy!

CrossFit Cardiff HomeFit 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)

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RX: One 50/35lb Dumbbell
Any loading for any single object

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

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

WoD - Monday 4th May, 2020

Why not start the week with a cheeky little number courtesy of CrossFit.com. You know when I steal a workout from them it’s going to gnarly! No reason to stop, ish, just do everything you possibly can to go unbroken on the cleans!

Good luck and wave goodbye to your quads and pecs…hell of a summertime workout this…

CrossFit Cardiff HomeFit WoD

A: For time:
24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Med ball cleans (20/14lbs)
Press ups

B: Tabata Hollow rocks

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RX: Medicine Ball (20/14lbs)
Options: 1 KB/DB
An empty barbell
One rucksack (😳)

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

WoD - 1st May, 2020

Not that she will be reading this, for many reasons but mostly because she is too old to know that I have a website or how the internet works, but…Happy Birthday to my mum! The legend that she is.

Everyone (well nearly) would say it I’m sure, but agreed by anyone who knows her, one of the most generous and genuinely selfless people I have ever met.

Is it just me or has it been everyone’s birthday’s in the last few days. Conroy can still be heard burping from Thornhill.

I am still working on the leaderboard. But, you lot have until the end of Monday to do this workout…

CrossFit Cardiff HomeFit WoD
Iso Open 20.1
As many reps as possible in 8 minutes of:
1 - 2 - 3 - 4 - 5 etc...
Deadlift (70/50kg)
Box jumps (24/20”)

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RX: 70/50kg Barbell
Options: 1 or 2 DB/KB (if 1, alternate arm per round.)
1 Rucksack

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

WoD - Thursday 30th April, 2020

Is it enough yet? A bunch of IG posts as well as a mention on the blog…we might have to dust off that red carpet for your return.
Who knows what other surprises are in store for you later!

Kidding I am. Happy Birthday Conroy! I hope you have a very enjoyable day, you are a total dude and we all love you dearly! You can imagine that all the amazing tales from the Saturday classes, only come due to the unbelievably comfortable environment you create! And that, is a testament to how respected you are.
Back handed compliments are cool right?!

Your real celebration will be about half as bonkers as the post COVID-19 CrossFit Cardiff party! You’ll be wishing for more isolations after that!

CrossFit Cardiff HomeFit WoD

For time: 
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 10*
Hang power cleans (50/35kg)
Shoulder to overhead (50/35kg)

*mountain climbers after each round

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RX: 50/35kg Barbell
Options: 1 DB/KB (alternating arms per rep)
1 Rucksack

Warm Up
3 Rounds not for time:
20 Good mornings (with load should you have it)
40 High knees
10 Slow and controlled press ups, with elbows tucked (do it)

WoD - Wednesday 29th April, 2020

Exciting news…no, BoJo has not called me to say that I can open them doors again, but…he did say that he couldn’t stop us from having a cracking in house, IsoFit competition.
And that is why, this Friday I will be posting the first workout of The CrossFit Cardiff Iso Open. Told you it was exciting.

Each Friday, for three weeks, we will have an in house and at home open. The CrossFit Cardiff Iso Open. The rules are simple:

1. Do the workout (as RX or scaled, no one cares)

2. Get your scores submitted to the google sheet, link to be provided on Friday (awaiting to hear if this is actually possible)

3. You have until end of play on Monday to get it done

Then, simply await the next instalment.

How exciting is that?! I know…very!! Let’s get behind it!

CrossFit Cardiff HomeFit WoD

5 rounds for max reps
Within 90s complete:
45s hollow hold
Max bar facing burpees
Rest 2:30 between rounds

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Bodyweight is all that is required but attempt to jump over something elevated. Should you not have enough room to perform object facing, then lateral is no problem.

Warm up
30 Star jumps
60 Seconds of plank hold
10 Burpees
60 Seconds of plank hold
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 28th April, 20120

Anything is possible hey…for example I saw an old member of the gym on a dog walk today, Ross or Poodle if anyone remembers him. Someone who could return to CrossFit tomorrow and destroy most of us in a workout.
Anyway, he has a zoom call for first aid and manual handling training tomorrow. 25 folk doing both online. Sounds horrendous. And so I guess anything really is possible, aside of course from his better half being able to actually cut his hair without making him look like a total muppet…maybe that was intentional though.

What certainly is possible however, is a partner WoD on zoom. EASY!

CrossFit Cardiff HomeFit Partner WoD

Complete for time:
10 Rounds* of: 
30 Double unders
10 Hang power snatch (35/25kg)

With no rest:

10 Rounds* of: 
30 Double unders
10 Hang clean & jerks (35/25kg)

*these rounds are in a you go, I go style.

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RX: 35/25kg Barbell
Options: 1 DB/KB (alternating arms per rep)
1 rucksack

Warm up
Run 800m (2 mins jogging on the spot and 1 min high knees)
50 Pencil jumps (single unders, no rope)
Run 400m (1 min jogging on the spot and 1 min high knees)
35 Good mornings (with 1DB/KB/RS)
Run 200m (1 min high knees))
15 Burpees

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

WoD - Monday 27th April, 2020

Well I have had a wonderful weekend, one of the highlights had to have been being the adjudicator for a zoom bridesmaid event, replacing a dress fitting session.
Now you might be reading this thinking that isolation has gotten to me, but just wait. My role was firstly limited, but required that I force feed Hannah some undesirable ingredients, insert smelly smells pretty much up her nose and finally rub all sorts of objects against her face…all while drinking Brewdog.
What else could you want from your Saturday?

CrossFit Cardiff HomeFit WoD

Complete reps for time:
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Ab mat sit ups
Devils press

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RX: 2 50lbs Dumbbells
Options: 1 DB/KB Any load
1 Rucksack

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

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

WoD - Friday 24th April, 2020

Lets finish the week with a hero. Now this is a difficult workout. Scale if necessary, trust me it won’t cause you to sacrifice your workout and I promise your mother will still love you.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

CrossFit Cardiff HomeFit WoD

“Whitten”
5 Rounds for time of:
22 Kettlebell Swings (32/24kg)
22 Box jumps (24/20”)
Run 400m (90s of high knees as an alternative)
22 Burpees
22 Wall balls (20/14lbs)

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RX: 32/24kg Kettlebell
Alternative: lighter loading. Dumbbell swings (see video here)
Rucksack

Warm up
Run 400m (90s of high knees)
Then:
2 Rounds of 10 reps of each workout movement
then:
Run 400m (90s of high knees)

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 23rd April, 2020

I’d like you to note that this is the blog for Thursday and I have yet to talk about the weather. And, the only reason that I am going to start waffling about it now is that i’d like you all to take note of the shitty conditions that I had to demo that workout under. Moist!
Even requiring me to quickly convert my “ab mat” into a rain cover for the camera. Versatile little bastard that hoodie!

Apart from the rain, it’s a fun workout…HAMSTRINGS!

CrossFit Cardiff HomeFit WoD

3 Rounds for time of:
30 Deadlift (60/40kg)
60 Sit ups
90 Double unders

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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

Warm up
3 Rounds not for time:
Run 200m
20 Step ups
30s plank hold
30 Pencil 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 - Wednesday 22nd April, 2020

Tomorrow’s dose will see you have the ability to transform that upper body into one thoroughly pumped and chiseled specimen, and with the ability to bronze yourself into a tanned adonis in your very own back gardens free of guilt from not actually doing any “work from home”…you will all look bad ass once you get back the the indoor gym!

CrossFit Cardiff HomeFit WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Overhead walking lunge (20/15kg plate)
Hand release press ups

By the way, your butt cheeks will be in pieces too!

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20/15kg plates (this, today will actually be the easier option)
1 DB/KB, switch object halfway through the lunge reps
1 rucksack, this is not ok!

Warm Up
30 Bodyweight lunges
20 Star jumps
10 Burpees
10 Tuck jumps
10 Burpees
20 Star jumps
30 Bodyweight lunges

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 21st April, 2020

From a potentially longer duration workout with a fair bit of movement redundancy (similar movements) we have a 10 minute window to get after it.
”Sprinty” as in I want you to go as hard as you can throughout each movement, made possible by the fact that they should not effect each other.
A caveat for you. We have L-sit holds, a very challenging movement and one that should not be the limiting factor. If the allotted time is too long for you to do unbroken, then go for as long as you can and move on. It’s cool. If it takes you 3 minutes to accumulate a 30s hold then you won’t get the intended gassy response from the workout.

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible within 10mins of:
30 Alternating dumbbell hang clean & jerks (50/35lbs) (One object, irrelevant of load, go fast!)
30 seconds L-sit hold
200m Run*

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

*If running is not an option for you, then perform high knees (only half way up) for 60s

Warm up
2 Rounds not for time,
Run 200m (or 60s of high knees)
Hold your load in the goblet position, 15 good mornings
10 Shoulder circles forward, 10 back
Single leg high knee hold (15s on either leg)