WoD - Monday 13th July, 2020

Okay okay okay…

There have been some exciting updates provided by the main man Drakeford (what a ledge 😳), regarding the guidance for dealing with our current condition. We are beginning to return the world to normal and have been cleared to train outdoors.
However, this will not be happening in the next five minutes and in order to maintain your safety and to train effectively I’ll be taking some time to plan and prepare, adapt and adjust, as the rest of 2020 will the likely have to be.

My goal is to initiate outdoor training with a Saturday WoD, this coming week, on the 18th of July. Coupled with a coffee catch up cool down. 

Please ensure that you read the information below and keep your eyes peeled for further updates during the week.

The Details
WoD Class: 10:30 - 11:30 (Please be early, not late)
COFFEE catch up: 11:30 - whenever. Coffee will be provided for free by Uncommon Ground (google them)
Equipment: As I have given almost all of my equipment away, as well as to ensure that you are all safe from cross-contamination, I will be NEEDING you to bring your own equipment. A workout will be programmed to allow for ease of training in light of this, and therefore might not be our typically longer duration. Don’t fret, it will hurt more than enough.
Athletes: All attending athletes will be required to book into class (30 max capacity), and therefore remove themselves should they not be able to make it. An additional class will be added should there be a requirement. Another reason for the shorter duration.
Zoom: The class will also be streamed on zoom, with, a little less interaction but still affording the opportunity for athletes to follow along remotely.
HAVE FUN: THIS IS NON NEGOTIABLE

Anyway, lets get back to your Monday instalment. Another hero, painful and apt.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

CrossFit Cardiff HomeFIt WoD
“T”
5 Rounds each for time:
100m Sprint
10 Squat clean thrusters (50/35kg)
15 Kettlebell Swings (32/24kg)
100m Sprint
Rest 2 minutes between rounds

Loading
Barbell (50/35kg)
1 or 2 Dumbbells (50/35lb)
1 or 2 Kettlebells (24/16kg)
1 Rucksack (20/15kg)

Warm up
3 Rounds not for time:
Run 200m
15 Good mornings
10 Air squats
5 Super duper fast 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 10th July, 2020

It’s the weekend, and that means you lot are going to get drunk and chill and do cool stuff and it will be fun! Before you do though, smash yourselves, immediately following work with this horrendous workout. A step up from CrossFit.com, one extra round…why not!

Enjoy team!

CrossFit Cardiff HomeFit WoD
5 rounds for time:
Run 400m
50 Air squats

Loading
Bodyweight for the win

Warm up
3 Rounds, not for time:
Run 200m
30s High knees
30s Hip rotations each side
5 Slow wall squats (5s descent 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 - Thursday 9th July, 2020

21 years ago today I passed Commando Training. 21!! Thats nuts! I thought I was bulletproof, fit as hell and 10ft tall…until I got to my Commando Unit in Scotland and no one talked to me for 6 weeks. Surrounded by some extremely “weathered” men, as a 16 year old, hundreds of miles from home was a shock!
Not as big of a shock as my initiation though!

A cheeky bit of gymnastics for you today. Go hard on those sit ups and test your shoulder strength and endurance.

CrossFit Cardiff HomeFit WoD

Complete for time, reps of:
10 - 10 - 10 - 10 - 10
50 - 40 - 30 - 20 - 10
Handstand push ups
Abmat sit ups

Loading
Bodyweight

Warm up
Run 800m
3 Rounds of:
5 Walk outs with a 10s plank hold
10 Second handstand 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 - Wednesday 8th July, 20120

Short and sharp and in fact, direct and to the point…

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 15 mins:
20 Deadlifts
10 Hang power cleans
20 Reverse lunges

Loading
Barbell weight (40/30kg)
Dumbbell/s (50/35lbs) or lighter
Kettlebell/s (24/16kg) or lighter
One rucksack (20/15kg) or lighter

Warm up
3 Rounds of:
20 Cossack lunges
10 Reverse lunges
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 - Tuesday 7th July, 2020

This one may well cause your eyeballs to bleed. But, only if you go really hard! Plenty of time to rest between rounds, so…no reason not to go so hard that your eyeballs bleed!

Come on, it will be fun!!

CrossFit Cardiff HomeFit WoD

4 rounds of, within 90s:
50 Double unders
Max burpees

Rest 3:30 between rounds

Loading
Bodyweight

Warm up
3 Rounds not for time:
Run 200m
5 - 1 Walk outs with one press up per rep
30 Single unders

WoD - Monday 6th July, 2020

Hit the ground running tomorrow, after a bunch of shitty weather on the weekend. We are looking forward to some sunshine and associated back garden pain! Happy Days!

Tomorrow’s workout is perfect for it.

CrossFit Cardiff HomeFit WoD

5 rounds for time:
5 Kettlebell snatch (Right arm)
1 Turkish get up (Right arm)
5 Kettlebell push press (Right arm)
5 Kettlebell snatch (Left arm)
1 Turkish get up (Left arm)
5 Kettlebell push press (Left arm)
Kettlebell weight (24/16kg)

Loading
Kettlebell (24/16kg)
Dumbbell (50/35lbs)
Rucksack (20/15kg)

Warm up
3 Rounds not for time of:
50 Single unders
25 Good mornings
10 Burpees
5 Wall walks

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 3rd July, 2020

A very challenging hero workout for you guys to finish the week. If you have a vest, pop it on. Front squats while wearing a weighted vest are a totally different affair!

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

CrossFit Cardiff HomeFit WoD

“Josie”
For time:
Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
Then, run 1 mile

If you have a 10kg vest, wear it.

Loading
Barbell (70/50kg) or lighter
1 or 2 Dumbbells (50/35lbs) or lighter
1 or 2 Kettlebell (24/16kg) or lighter
1 Rucksack (20/15kg)

Warm up
Run 800m
2 Rounds of:
5 Front squats
10 Load facing burpees
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 2nd July, 2020

Now tomorrow’s workout is a little different than what you may have done before, and absolutely sucks. Harness your inner gymnast and suck it up.
If you were to do something similar, once or twice per week, it would be a effective way to help you to improve when we are finally allowed to get our butts back into the box again.
You will all be handstanding ninjas!

This workout was programmed by an absolute legend named Raphael Laukau, a very close friend of mine and very cool guy. But…he is way too nice for his own good, so I added an extra round! You are welcome! ;-)

Ps. Seriously not a PS, check out pili_palette on IG. Beth the legend has started a very cool venture. GET FOLLOWING!!

CrossFit Cardiff HomeFit WoD

5 Rounds for time of:
1 minute handstand hold
50 Walking lunges

Loading
Just you!

Warm up
Run away from your house, in any direction, for 5 minutes. Then, run back.
10 Walk outs with a press up
10 Walking lunges
5 Walk outs with a press up
10 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 1st July, 2020

My dates were absolutely all to cock. However, I am now back on track….pinch, punch…can you believe that we are officially halfway through 2020. And this year can’t be over fast enough hey!

Now, now, all it means is that we will have to cram as much fun as humanly possible into the latter half. So much so, we won’t even notice the winter!

Wave goodbye to your legs, before you say see you later to your legs and finish the week with a massive F**K you to your measly little legs!

CrossFit Cardiff HomeFit WoD

Within 10 minutes, complete as many rounds and reps as possible of:
50 Double unders
25 Air squats

Loading
Bodyweight

Warm up
Run 400m
Then 2 rounds of:
20 Cossack lunges
10 Temp wall squats (5s down, 1s up)
40 Single unders
Then, run 400m

WoD - Tuesday 28th June, 2020

Once again, CrossFit has a heartbeat!

Welcome back Nicole!

CrossFit Cardiff HomeFit WoD

5 Rounds for time:
12 Hang power clean and jerk
9 Thrusters
6 Power snatch
Barbell 50/35kg
Courtesy of CrossFit.com

Loading
Barbell 50/35kg or lighter
1 or 2 Dumbbells 50/35lbs or lighter (perform 12 alternate DB snatch if using one)
1 Rucksack 20/15kg or lighter

Warm up
3 Rounds not for time of:
50 Single unders (pencil jumps)
20 Air squats
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 - Monday 27th June, 2020

A very cheeky hero workout to kick start the week, beautifully placed the day before the absolute stinker that is coming your way on Tuesday, the one that had you all laughing at me trying to snatch.
That was the last round, thank god! Still horrendous though…

CrossFit Cardiff HomeFit WoD

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

“Paul Pena”
7 Rounds, each for time of:
100m sprint
19 Kettlebell swings (32/24kg)
10 Burpee box jumps
Rest 3 minutes between rounds

Loading
1 Kettlebell 32/24kg
1 Dumbbell 50/35lbs
1 Rucksack 20/15kg

Warm up
Run 400m
50 High knees
25 Good mornings
Run 200m
15 Burpees
25 Good mornings
Sprint 100m

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 26th June, 2020

Well my spirits have certainly been lifted. I spent a long time on a zoom call with Dave Castro and the soon to be new owner of CrossFit, Eric Roza. And, he came across as one seriously legit guy!

He is extremely passionate and very well respected within his previous business as well as his current, long-standing affiliate. During the call, he introduced himself to us (the seminar staff) before Castro gave him a decent “grilling” (friendly Q&A session. All was non-scripted and he came out on top. All on the call thought that he was a great addition to the company and that he will do well.

Watch this space for some serious shit to happen. He definitely has the spotlight - his IG following was 250 yesterday! 😳

Anyway, have a listen to the guy on a zoom call with Dave…

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 15 mins of:
1 - 2 - 3 - 4 - 5 etc...
Sumo deadlift high pull (40/30kg)
Reverse lunge (40/30kg)

Loading
Barbell (40/30kg)
1 DB/KB (20/15kg)
1 Rucksack (20/15kg)

Warm up
Run 800m
40 Walking lunges
20 Good morning into vertical 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 - Thursday 25th June, 2020

Yep, guess what…when you go really fast and unbroken, it looks like that workout sucks a lot! Perfect and just what the Doc ordered.

Anyone else not sleep last night? Furious about the governments decision that we would all be in a far better state if they open McDonalds but keep the gyms closed. Mega smart f**kers aren’t they!

Never mind, you can get yourself really fit at home in your living room or garden should the weather allow!

CrossFit Cardiff HomeFit WoD

5 rounds for time:
20 Burpees
20 Ab mat sit ups 
20 Box jumps

Loading
Bodyweight only

Warm up
3 Rounds, not for time:
50 Single unders
25 Hollow rocks
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 - Wednesday 24th June, 2020

Following some running and max effort squatting, we will stay above parallel to give your butt cheeks a little rest, and get a fast yet furious WoD don’t and dusted so that you don’t end up sweltering in 30 degree heat for too long!

We fricking LOVE the summer but are completely bored of hearing about just the weather on the blog. At least you’re not hearing about the horrendous rain!

CrossFit Cardiff HomeFit WoD

For time:
21 - 15 - 9
Hang power cleans (60/40kg)
Handstand push ups

Loading
Barbell 60/40kg or lighter
1 or 2 DB/KB (any load)
1 Rucksack

Warm up
Run 400m
25 Good mornings
15 Burpees
10 Standing jumps for height
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 - Tuesday 23rd June, 2020

Team my bad…I put up on todays blog post that the evening classes were at 5pm. They were but we changed them due to feedback to 6pm. I am just an utter muppet and can’t work military time, you’d think that wouldn’t be the case but I never said I was a good Marine! ;-)

Anyway, on that note. Could you please comment on this post, on FB, what time you would actually prefer…

17:00 (5pm) or 18:00 (6pm)

Go!!

CrossFit Cardiff HomeFit WoD

5 rounds of, in 2:30 complete: 
Run 400m
Max air squats

Rest 2:30

Loading
Bodyweight

Warm up
Run 200m
20 Cossack lunges
Run 200m
20 Wall squats
Run 200m
20 Fast 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 - Monday 22nd June 2020

Welcome to another week, a week set for some glorious weather! Get yourself outside and rid your body of any stupid tan lines…like my sock tan.

Remember team, zoom classes are daily:
Weekdays: 08:00 and 18:00 - WoD
Saturday: 10:30
Sunday: 10:00 - CrossFit Kids

Join us on zoom, to get your devil’s press on the go. All classes have the same code (same as Saturday).

CrossFit Cardiff WoD

For time:
100 Devil press (1x50/35lb)*

*every minute on the minute (starting on 0) perform 20 double unders

Loading
1 Dumbbell (50/35lbs) or lighter
1 Kettlebell (24/16kg) or lighter
1 Rucksack (20/15kg)…guess what

Warm up
3 Rounds not for time:
60 Single unders
20 Air squats
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 19th June, 2020

I have previously mentioned this, and a few times, but can you ever praise your community enough? I don’t think so…

You guys are amazing. You have stuck by me and the gym entirely, for months without being able to utilise an amazing facility nor fully experience the level of coaching available to us.

Most establishments have just had COVID to worry about, but in recent weeks, we have had a huge amount more. Rather than drag us apart, it made us closer. So much so, that I am still making my way through my inbox, jam packed with supportive messages and acts of selfless generosity. So thank you.

Another thank you is to all of you that have stuck by me and stuck by the gym. Maintaining your memberships has frankly saved the place, and I owe you all a huge amount. The team at CrossFit Cardiff has been working hard to develop ways to offer content and keep everyone as happy as possible.
We have:
- Hosted daily zoom classes (Mon - Sat)
- Continued with daily programming, all filmed and posted affording you the best methods of maintaining your training
- Initiated a free online CrossFit Kids program
- Provided nutritional instruction videos
- Have began our second movement development program
- Ran a Isolation Open Competition
- Had members and coaches of the gym delivering cooked food to those at need in the community (very cool)
- Provided a huge amount of support and copious memes through both Lads (lads, lads) and Ladies what’s app groups
- Gathered huge numbers of folk for a weekly quiz
- Consistently held a bi-weekly social and led a bank holiday booze up (easily the most i’ve laughed since in lockdown - be on the look out for another)
- And finally given away almost all of the gyms equipment for you to use in your daily workouts.

We will continue with this throughout lockdown and prepare to re-open, as soon as we are instructed that we can do so, with a pre-planned and already tried method with some small adjustments made as per prior to Johnson’s isolation announcement.

And finally, when this is all said and done, we will be organising one hell of a post lockdown/isolation, in person social and setting one almighty bomb off under our zoom account bridge!

Here is to the bright future. Another day in lockdown is another day closer to freedom.

CrossFit Cardiff HomeFit WoD

For time:
120 Double Unders
60 Kettlebell swings (24/16kg)
30 Kettlebell facing burpees
60 Kettlebell swings (24/16kg)
120 Double Unders

Loading
1 Kettlebell (24/16kg)
1 Dumbbell
1 Rucksack

Warm up
Run 400m
Then, 2 rounds not for time:
50 Single unders
5 Burpees
10 In place jumps for height
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 18th June, 2020

It is genuinely humbling to sit back and watch all of the amazing acts that this community selflessly performs for others. Every single day I see one of you reaching out to another, whether it be just to say hello in a message, checking in, or to deliver food, booze, smiles or “corona elbows!”

Hannah and I have been at the receiving end of a huge amount of it and we can’t thank you enough.

You are all utter studs!

CrossFit Cardiff HomeFit WoD

Within 20 minutes complete as many rounds and reps as possible of:
10 Front rack lunges (60/40kg)
20 Deadlift (60/40kg)
40 Ab matt sit ups

Loading
Barbell 60/40kg
1 or 2 Dumbbells/Kettlebells
1 Rucksack

Warm up
2 Rounds not for time of:
Run 400m
20 Walking lunges (wander around the house)
10 Good mornings
30s hollow 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 - Wednesday 17th June, 2020

Another workout that I paid utter lip service too. Poo poo’d it! There’s no way I will have to break the press complex, is what I said luckily to myself (I said on camera “try” to). And then failed miserably!
That 40kg push jerk was really fricking heavy. Maybe lockdown has gotten to me or maybe it’s just an example of how much movement redundancy (having to perform similar/the exact same movement patterns repeatedly) sucks!

Anyway, you are lot are literally going to love it.

CrossFit Cardiff HomeFit WoD

7 Rounds for time:
7 Press
7 Push press
7 Push jerk
21 Air squats
Barbell loaded to 40/30kg

Loading
Barbell 40/30kg
2 Dumbbells/Kettlebells
1 Dumbbell/kettlebell (alternate arms per round - it will be uneven but you won’t finish looking like Nadal)
1 Rucksack

Warm up
2 Rounds not for time:
20 Cossack lunges
5 - 1 Walk out and press up
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 - Tuesday 16th June 2020

Anyone else have their arses handed to them by that workout today? Just me…ok then.

If that didn’t do it for you, I have good news. During the filming of Wednesday’s workout, in the pissing rain, I came unbelievably close to failing a 40kg push jerk. There is a first time for everything I guess. Shoulders and quads utterly destroyed! And you are going to love it!

CrossFit Cardiff HomeFit WoD

For time:
Run 1 mile then,
5 Rounds of:
20 Alternate dumbbell power snatch (50/35lbs)
20 seconds L-sit hold
Then run 800m

Loading
1 Dumbbell (50/35lbs)
1 Kettlebell (24/16kg)
1 Rucksack (use both hands and just snatch it)

Warm up
2 Rounds not for time of:
Run 400m
20 Hollow rocks
20 Good mornings, loaded if possible
10 Standing jumps for 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