WoD -Monday 15th June, 2020

Welcome to a new week, lets all just work to make this one a happy one. Be positive.

We will start by paying respect to a hero.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

CrossFit Cardiff HomeFit WoD
Wood
5 Rounds for time of:
Run 400m
10 Burpee box jumps (24/20”)
10 Sumo deadlift high pull (40/30kg)
10 Thrusters (40/30kg)
Rest 1 minute

Loading
Barbell 40/30kg
1 or 2 Dumbbells/Kettlebells
1 Rucksack

Warm up
Run 400m
5 Walkouts with a press up/step up
15 Good mornings
15 Air squats
5 Walkouts with a press up/box jump
Run 400m

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 12th June, 2020

It might be a new day, but we still have so much to remember.

Here is my challenge to you. Comment under the facebook post, describing one positive story that you heard or been involved in throughout your time in this gym.

Just one. Show your love.

CrossFit Cardiff HomeFit WoD

5 rounds for time:
10 Front squats (60/40kg)
15 Deadlifts (60/40kg)
20 Box jumps (24/20”)

Loading
Barbell (60/40kg)
1 or 2 DB/KB
1 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
40 Single unders
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

Where we stand

The developments within the world of CrossFit over the last 72 hours have been fast paced. We understand people were attempting to seek clarification on our position, and we apologise if we have caused any offence by our silence but we were using this time to reflect.

Here is where we stand.

At CrossFit Cardiff we want to express how disappointed and let down we feel by the recent words and actions of Greg Glassman. We do not believe these words have a place within an inclusive society, and we wholeheartedly believe his actions do not represent the values of our gym or our community.

Racial inequality is a problem so deeply ingrained within the world we live in and we would like to use our platform, our privilege, to express our solidarity with the black community. Black Lives Do Matter. However, we unreservedly acknowledge that we will never truly understand the inequalities experienced by so many within our society.

We will remain a CrossFit Affiliate.

Within the last 24 hours, positive change has been implemented within CrossFit HQ, one which will be the first step to a major re-structure and overhaul of company dynamics. We trust in the methodology, the power of the community and that the new hierarchy will drive CrossFit forwards positively; forging a bright future.

We believe in the methodology, and we believe the methodology is more than just one man. We have been fortunate over the last 9 years to see the real positive impacts of this training methodology, and we believe this can continue to positively impact the lives of many. We will continue to keep in close contact with CrossFit HQ and we will be a part of this change.

We are going to take some time to listen, to reflect and to learn - we are going to make mistakes and we acknowledge this, but we want to grow. We will strive in continuing to provide our members with a welcoming and an inclusive place to train.

We are committed to you, our family.

Tomorrow is a new day.

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible, within 20 minutes of:
5 Strict handstand push ups
10 Bent over rows (40/30kg)
20 Reverse lunges

Loading
1 Barbell (40/30kg)
1 Rucksack
1/2 DBs/KBs

Warm up
Mixed Tabata
The Finnish warm up*
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.

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 10th June, 2020

Just harness your inner Forrest…and be faster than me at getting posts out. Sorry!

CrossFit Cardiff HomeFit WoD

5 rounds, each for time:
Run 400m

Rest 3 mins between rounds

Warm up
3 Rounds, not for time:
Run 200m
50 Single unders

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 9th June, 2020

Get yourself over to the members page on Facebook and check out what is coming your way this weekend! GET INVOLVED!

The challenge…do not put the dumbbell down!

CrossFit Cardiff HomeFit WoD

For time:
50 - 40 - 30 - 20 - 10
Dumbbell snatch
Ab mat sit ups

Loading
1 Dumbbell (50/35lbs) or kettlebell (24/16kg)
Empty barbell
Rucksack

Warm up
3 Rounds not for time:
50 Single unders
15 Dumbbell good mornings
10 Hollow rocks

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 8th June, 20120

I know you have all spent your sunny Sunday’s just desperate to find out what tomorrow’s workout is. Poised in front of your electronic devices. Either that, or you are still blown away by the technical wizardry of the Saturday morning coaching team. Highlighting folks videos and sharing audio, not to mention our new feature (which by the way I think should be a staple)…”Sass’s Serenade!

But, your long wait is at an end, here you go…

CrossFit Cardiff HomeFit Partner WoD

10 rounds for time (you go, I go):
75 Double unders
20 Burpees

*Solo version = 5 rounds with a 1:1 work to rest

Loading
Your own isobodyweight

Warm up
75 Single unders
5 Walk outs with 3 press ups
50 Single unders
5 Walk outs with 2 press ups
25 Single unders
5 Walk outs with 1 press 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 - Friday 5th June, 2020

It’s Friday and by the time you would typically be going out out, the swelling in your biceps and abs - caused by yesterdays workout - will have subsided leaving behind nothing but massive guns and rock hard abs!

However, you aren’t allowed to go out out and so must flex those puppies in front of your computers when attending your weekly family zoom quiz! Speaking of zoom, I bet the owner is currently flexing his guns on his private island somewhere in the pacific while drinking endless cocktails, and watching his bank balance grow even bigger than his…bar tab!
And…he deserves it. His company has brought the world together in tough times. I do have some feedback though, make it 70+ year old mother and former Royal Marine proof please!

CrossFit Cardiff HomeFit WoD

Within 9 minutes:
Run 1 mile
Max rep thrusters (40/30kg)
Rest 3 minutes
Within 6 minutes:
Run 800m
Max rep thrusters (40/30kg)
Rest 3 minutes
Within 3 minutes:
Run 400m
Max rep thrusters (40/30kg)

Loading
Barbell (40/30kg)
2 DBs/KBs (50/35lbs - 24/16kg)
1 DB/KB (50/35lbs - 24/16kg)
1 Rucksack

Warm up
Run 800m
Then 2 rounds of:
30 Cossack lunges
15 Air squats
10 Burpees
Then run 400m

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 4th June, 2020

Not only did I get 41 sumo deadlift high pulls into this workout, look up and the camera had shit the bed…but it happened twice! Hours later, on account of a shit ton of eccentric bicep loading, my left bicep cramped up to living hell when I rolled over in bed.
Basically…F**K this workout! It’s something wonderful that just keeps on giving!

Top tips, apart from the glaringly obvious…do not do the thing twice…make sure you have a good double under day! Yeah cheers, I was 23 reps into my first set (the first time around) when I tripped, better yet…the second time I tripped on the very first. Great for L-sit holds though.

The SDHP’s are tough, try and get a big set out of the way first and just hang on for the ride after that. It’s all about grip and biceps.

CrossFit Cardiff HomeFit WoD

For time
150 Double unders
75 Sumodeadlift high pull(40/30kg)*
150 Double unders*
*each break 10 seconds L-sit

Loading
Barbell (40/30kg)
1 DB/KB
1 Rucksack

Warm up
Run 800m
Then, 2 rounds of:
40 Single unders (pencil jumps)
20 KB Russian swings (head height)

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 3rd June, 2020

Squeeze your eyes closed and think really hard, surely the mind games of a bunch of angry CrossFitters (who just want to train in the sunshine) will magic tomorrow’s apparent rain away!
What harm could it do? Apart from squeezing too hard and soiling yourself!

Anyway, you can easily get the cracked in your living room…

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps within 12 minutes of:
5 Double dumbbell hang clean and jerk (50/35lbs) (Each arm if using one)
10 Double dumbbell squats (50/35lbs - racked however)
20 Ab mat sit ups

Loading
2x50/35lbs dumbbells
2x24/16kg kettlebells
1x50/35lbs dumbbells
1x24/16kg kettlebells
1 Rucksack

Warm up
3 Rounds of:
50 Star jumps
10 Burpees
30s Plank hold

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 2nd June, 2020

Another day, another hero workout. This one is a mental battle, one that you can always go faster on, if you really want to.

CrossFit Cardiff HomeFit WoD

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Donny
21 - 15 - 9 - 9 - 15 - 21 reps for time of:
Deadlift (100/70kg)
Burpee

Loading
Barbell (100/70kg)
Lighter barbell
1 DB/KB (perform 21 deadlifts on left arm, 21 on right, continue for the remainder of the WoD)
2 DBs/KBs
1 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)
10 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 1st June, 2020

Back to it and with a blast! Pinch, punch, first of the…can you fricking believe its June already! I know every one always says it - maybe not this - but I remember a time where I didn’t used to think…F**K 2020!

Anyway, I hope you guys have all had a kick assed, sunny weekend. A very cheeky hero workout is what we have to kick the week and month off. Get after it.

CrossFit Cardiff HomeFit WoD

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Blake
4 Rounds for time of:
100 Foot walking lunge with 20kg plate held overhead
30 Box jump (24/20”)
20 Wall balls (20/14lbs)
10 Handstand push ups

Loading
20/15kg plate. 20/14lbs wall ball
1 DB/KB for overhead lunges/sub wall balls for 1 DB/KB thrusters
1 Rucksack, as above.

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 28th May, 2020

That Friday feeling with an absolutely banging weekend coming up. Weather is mental good and I seriously hope that your beer is cold!

I will be leading this weekend’s Saturday class and am putting forward a theme…fitness & support your local business!
I don’t have anything special that I want you to make, bake or get dressed up in for the workout but, in some, I charge you to support a small business.
Use a take-a-way for your Saturday night meal, follow them on social media and share a post, tell a friend or write a review. Whatever you think will help as every single one of them was started through passion and commitment. The owners worked their respective private parts off to get them off the ground and made significant sacrifices for the service of others.
We are going to want to have those suckers to go back to once this period ends.

Support

CrossFit Cardiff HomeFit WoD

The final in the series, the last chance to dominate. The clock won’t save you now, this one is for time…
Iso Open WOD 5
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Dumbbell thrusters (50/35lb)*
Dumbbell facing burpees

*half of the reps on each arm

Loading
1 Dumbbell (50/35lbs) or lighter
1 Kettlebell (24/16kg) or lighter
1 Rucksack

Warm up
3 Rounds of:
Run 200m
10 Goblet cossack lunges
15 Light loaded thrusters
5 Burpees

For this, and every other Iso Open WoD, please records scores to this google sheet (link). As this is for time and doesn’t require a rep count, please insert your time as one number.
For example. If I complete the work in 10:01 then my score will be 1001 no decimal points. Easy.

WoD - Thursday 27th May, 2020

No banter tonight, i’m all out! Just the WoD.

I shall do better tomorrow, you do get a picture of a dog though…

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 15 mins of:
30 Ab mat sit ups
30 Jumping lunges
30s Hollow hold
30 Box jumps (24/20”)

Loading
Bodyweight

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

WoD - Wednesday 26th May, 2020

Many of us got stuck into Murph over the weekend, and what an effort. A long duration hero workout, once which certainly tests your resolve.
Another which is directly linked to Murph is JT. Yet, this (the first named hero workout on CrossFit.com) is entirely different. Testing local muscular fatigue rather than cardiorespiratory endurance, it feels entirely different. A great pump.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

CrossFit Cardiff HomeFit WoD

“JT”
For time:
21 - 15 - 9
Handstand push ups
Ring dips
Press ups

Loading
Bodyweight

Warm up
Run 400m, then:
2 rounds of:
Walkouts with 5 - 4 - 3 - 2 - 1 press ups
10 PVC (broomstick) pipe pass throughs
5 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 - Tuesday 26th May, 2020

I have seen some very cool videos and pictures, as well as read a bunch of messages of you legends getting on with it and having a stab at Murph. With, some bad assed times too! I hope the rest of your seriously sunny bank holiday weekend’s were fun filled!

Last night saw the roaring (with laughter) success of the big weekend super, Sunday sesh! Best night of lockdown so far. Congratulations to the Social Secs for organising such amazing entertainment!

Tomorrow we will reduce the duration and up the intensity, move fast throughout, sprinting for the best score.

CrossFit Cardiff HomeFit WoD

5 Rounds for time:
30 Double unders
10 Dumbbell snatch (50/35lbs - right arm)
30 Double unders
10 Dumbbell snatch (50/35lbs - left arm)

Loading
1 Dumbbell (50/35lbs - or lighter)
1 Kettlebell (24/16kg - or lighter))
1 Rucksack

Warm up
Run 800m (2 mins jogging on the spot and 1 min high knees)
50 Single unders (pencil jumps if 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)

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 25th May, 20120

It’s plain and simple, Murph…

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship USS Michael Murphy, and several civilian and military buildings have been named in his honor.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CrossFit Cardiff HomeFit WoD

Murph
For time:
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.

Pull up alteration
- Weighted bent over row - same reps. Max loading 40kg

Warm up
Run 400m
2 Slow rounds of:
5 Pull up (bent over rows)
10 Walk outs (with one press up)
10 Cossack lunges
5 Air squats
If you have a vest, put it on for the second round of the warm up
Run 400m

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 22nd May, 2020

So then, we go on! The Iso Open is into it’s penultimate week of this hot competition and there is only one way to get involved. Lace up your nanos, do your cossak squats and get those double unders linked (no one wants attractive whip marks on a bank holiday Monday!

On that note, Monday will only see one led zoom class at 10:00am. The codes will be the same as the regular 8am & 6pm.

Further, keep your eyes peeled on FB for a bad ass social gathering for a Super Sunday Sesh, organised by the SS…Social Secretaries. Chill!
They are currently hard at work, organising a mad, mental evening for you all!

CrossFit Cardiff HomeFit WoD

Iso Open WoD 4
For time:
75 Press ups
150 Double unders
50 Air squats
100 Double unders
100 Air squats
50 Double unders
150 Air squats
75 Press ups

For this, and every other Iso Open WoD, please records scores to this google sheet (link). As this is for time and doesn’t require a rep count, please insert your time as one number.
For example. If I complete the work in 10:01 then my score will be 1001 no decimal points. Easy.

Score must be uploaded by close of play on Monday please

Warm up
Go for a longer run, in the sun. 5mins out and 5mins back
Then:
2 rounds of:
30 Single unders
20 Cossak lunges
10 Walk outs with a press up

WoD - Thursday 21st May, 2020

Anyone else’s legs destroyed from hero workouts? And now shoulders from 3 sets of max pressing?! Yep…same here. I told you your boulders would be ready and looking good for the summer Iso!

Just incase though. Tomorrow a mid-distance sprint will definitely sort you out! Just think, no single person can ever have enough devils press!

While you are drinking good beer (https://www.now.brewdog.com) in the sun this coming bank holiday weekend, why not listen to a super cool podcast. Luckily I have one for you…The Sevan Podcast. Do it!

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible, within 12 minutes of:
Run 200m
10 Devils press (2x50/35lbs)

Loading
2 Dumbbells/Kettlebells
1 Dumbbell/Kettlebell
1 Rucksack

Warm up
Once through at a steady pace:
Run 400m
5 Dumbbell deadlift
Run 400m
5 Dumbbell Hang snatch
Rest 2 minutes
Once through at a game pace:
Run 200m
5 Devils press

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 20th May, 2020

If you did not see, take a gander at the Facebook post on the members page reference the new and very exciting CrossFit Kids class, set to start this Saturday! Get over to the members page to find out the details.

I also have a favour to ask. In order to conduct a little bit of marketing, could I please ask for a call to arms. For everyman, woman and child…and their dogs to attend the Saturday class so that we can get a little bit of footage of the shenanigans in order to market our services to those who aren’t in the know. And therefore are just sat creating an arse print that is going nowhere fast!

Cheers team.

CrossFit Cardiff HomeFit WoD

Within 2 minutes, complete as many reps as possible of:

A: Strict press (40/30kg)

B: Push press (50/35kg)

C: Push jerk (60/40kg)

Between each round:
1 minute max object over seated pike and…
2 minutes rest

Loading
Ideally, something which allows you to increase
Otherwise, choose one or two objects and simply move really quickly and hopefully unbroken

Warm up
With a broomstick/mop or PVC pipe perform:
50 pass throughs
every 10th rep:
5 Press ups
25 Pencil jumps
5 Tuck 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 19th May, 2020

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

CrossFit Cardiff HomeFit WoD

"Morrison"
For time:
50 - 40 - 30 - 20 and 10 rep rounds of:
Wall balls (20/14lbs)
Box jumps (24/20”)
Kettlebell swings (24/16kg)

Loading
Empty barbell thrusters in place of WB.
One dumbbell thrusters
One dumbbell swings
Both can be done with a rucksack

Warm up
3 Rounds of:
Run 200m
10 Goblet cossack lunges
15 Light loaded thrusters

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