WoD - Monday 10th August, 2020

Well the day is finally here, we can train inside! Nearly 5 months of forced closure has I’m sure, been utterly devastating for many businesses. You lot have stuck true to us and supported throughout, I will be forever grateful for that.

We still however, aren’t out of the woods with regards to COVID, and your classes will look a little differently than they used to, maybe the new norm; I very much hope not.

Please Read

• Please remain in your car until a few minutes prior to class

• Entry and exit will be through alternative roller doors

• Temperature spot checks will be made

• SHOULD YOU EXPERIENCE ANY SYMPTOMS SIMILAR TO COVID, PLEASE REFRAIN FROM ATTENDING CLASS

• Listen to the coaching staff intently, so as you know exactly what to do and when, making life easy for us and ensuring that you stay well clear of the naughty box

• PLEASE BOOK INTO CLASS and CANCEL IF YOU CAN’T MAKE IT

• Should your plans change at the last minute, do not assume you can just jump into an earlier class

• We are going to have a good, very hard week of training. Enjoy and listen to what your body is telling you. If you need a rest, REST!

The following timetable will be implemented until further notice

CLASS SIZES WILL BE LIMITED TO 20 ATHLETES

CrossFit Cardiff WoD

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats
20 Back squats
Run 400m
20/15kg barbell

Please get your rounds and reps written to the whiteboard…

WoD - Friday 7th August, 2020

Well I never thought I’d have to have the gym “fogged” but I guess those are the times we now live in.

The long wait is at an end, as from Monday we will be able to train indoors, the “rules” have yet to be announced from the Welsh Government, shock horror, and so we will be mere abiding to social distancing policies (nothing new there) and ensuring that there is a one-way system for entry and exit, no changing room facilities and requesting that you all bring your own water.

As with everything throughout this process we have tested the water first, with the goal of not having to remove any services, but rather add once we know it works. Therefore, for next week, the current timetable will remain and we will add further classes as required.

Please make sure that you book into all classes - as we can unfortunately not guarantee that walk ins will be able to be facilitated. Cheers legends and see you on Monday.

As always, you’re safety is our priority

CrossFit Cardiff WoD

For time:
Run 1 mile
20 Devil press (50/35lbs)
Run 800m
20 Devil press (50/35lbs)
Run 400m
20 Devil press (50/35lbs)
Run 200m
20 Devil press (50/35lbs)

Please write completed times to the whiteboard…

WoD - Thursday 6th August, 2020

The second “heavy” day since #lockdown (ps…FUCK lockdown) and only “heavy” as there are shit tons of reps! And it’s from the floor…wonderful!

Old skool pyramid set, simple and vile! You are going to love it!

CrossFit Cardiff WoD
Front squats
7 - 5 - 3 - 5 - 7
Max load on each set - rest as needed

Please post loads per set to the whiteboard…

WoD - Wednesday 5th August, 2020

A very well known hero workout for you guys tomorrow, one that hurts like hell and one that I would advise a lot of you scale to ensure movement quality and the correct stimulus. This workout should be done within 10 minutes, comfortably. Well, you won’t be comfortable but you shouldn’t have a problem getting it in within the timeframe.

CrossFit Cardiff WoD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 Rounds for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell load: 70/50kg

Please post times to the whiteboard…

WoD - Tuesday 4th August, 2020

I have two boring pieces of info for you tonight team, sorry:

1. IF YOU HAVEN’T RETURNED YOUR EQUIPMENT TO THE GYM YET, PLEASE DO SO. ASAP. Each day from now that it is outstanding, will be an additional 5 minutes that Ash will spend sat, naked on your face following a weighted 10km run. Your choice.
   Thank you to those who have, you have avoided Ash’s but hole!

2. Secondly…WE HAVE AN L1 AT THE GYM THIS WEEKEND (kind of - a very bizarre socially distanced L1). Therefore the workout will be led by Conners Conroy, at Roath Park. Please look out for details on the members group.

Anyway, here’s to hopefully one of the last workouts that we HAVE to do outside.

CrossFit Cardiff WoD
5 rounds of within 2 mins:
20/15 Calorie assault bike
Max calorie row
Rest 4 mins between rounds

Please write calories rowed up on the whiteboard…

WoD - Monday 3rd August, 2020

So two very cool things have come about since I posted a blog:
1. Drakeford has stated that we can open the gym INSIDE on August 10th. A week today (well tomorrow technically, but you know what I mean). Keep your eyes peeled for further announcements as to how this will look.
2. Tom Downey kicked the arse out of a running workout…f**k yes Tom!

Lastly, no complaints about tomorrow’s workout…you are seriously lucky that I have your backs. Otherwise you’d be dragging a mat for around 12 minutes of it.

CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
200m Overhead dumbbell carry (50/35lbs)
20 Burpees
50 Double unders

Get those Monday blues gone and instead, chuck your scores up on the board…

WoD - Friday 31st July, 2020

Happy Friday legends, welcome to the weekend where you are going to have to be on your A-game, staying well away from a pinch and a punch, first of the…

Another Saturday class is jam packed and excited to throw right down in car park fitness. Maybe there’s a new brand there!

Awesome week of training, enjoy a week earned cold beer or ten!

The workout I have for you tomorrow is one that is administer on the CrossFit L1 (apart from the over the bar part, RX+), and it is thoroughly enjoyable…to watch!

CrossFit Cardiff WoD
3 Rounds for time:
15 Thrusters (40/30kg)
12 Bar over burpees

Please get those blistering times up on the whiteboard please…

WoD - Thursday 30th July, 2020

Don’t worry team, we’re getting closer and closer to 2021! Soon enough, this utter shitfest of 2020 will be a thing of the past. We will be laughing and joking and loving the new year, 2020 a distance memory in the wake of our middle finger gestures!
We will “goggins” it!

Tomorrow sees the first heavy day administered since March! Now, intentionally programmed to be the way it is, a challenge. All reps are touch and go with rest only allowed either on the front rack, or overhead. Should you arrive close to the dictated reps (within 1 or 2) and fail…you’ve done it right!

CrossFit Cardiff WoD
10 - 7 - 5
Clean & Jerk
All reps are touch and go, for max load

Get those beastly loads up to the whiteboard please…

WoD - Wednesday 29th July, 2020

Hands sore from starting a couple of pull ups again? Don’t you worry, we’ve got you covered, loads of parcel tape behind reception!

The hands were likely the last of your worries, when you saw those ass bikes being rolled out. And what’s better after a cheeky calorie sprint…AIR SQUATS…bye by quads! Don’t worry, tomorrow’s workout will be easy!

CrossFit Cardiff WoD
Within 25mins, complete as many rounds and reps of:
Run 800m
40 Dumbbell front rack walking lunge (50/35lbs)
20 Hand release press ups

Times, get the suckers up on the board please…

WoD - Tuesday 28th July, 2020

A cheeky moist WoD, I bet you’ve never rowed and box jumped in the pissing rain…fun hey?!

Variance isn’t just adjusting movements and loading and time frames, it’s also environmental factors. But, i definitely wish it wasn't! As do my rowers and Ash’s pants! No stress anyway, concept 2 do a weather cover, all we need to think of now are Ash’s pants!

I reckon we could cut holes in the right places…

CrossFit Cardiff WoD
4 Rounds, each for time:
20/15 Assault bike calories
25 Air squats
Rest will be dictated by opposing athletes completing their calories

Get your individual times up to the whiteboard and please, please…pray to the weather gods! We could use some good luck right now.

WoD - Monday 27th July, 2020

Legends, thank you to so many of you who have returned your equipment to the box, and thank you so much for paying it all so much respect and looking after it!
I am looking forward to the remaining equipment being delivered soon.

With said equipment, we can start implementing barbell movements. Holy shit! Now for some of you, this will be the first time you have had the chance “feel the steel” in a few months and so, you may have lost some capacity here. Nothing to stress about, just something to be aware of. Consider scaling some prescribed loading to ensure that you are able to settle back into the routine safely.
Unless of course, your name is Christie Sull and took a PVC pipe only from the gym and have religiously smashed yourself with daily positional work! Certainly NOT used it to whack your housemate when she annoys you.

Enjoy a new week of hard graft team. Another week closer to moving back indoors.

On that note, we have had an official complaint regarding the volume of the music. Meaning that unfortunately I am going to be removing the speaker for at least the morning classes, and, have a reduced volume for the rest. At the end of the day, we are able to train outdoors and really want to maintain that (in this current climate) privilege, and so listening to the sounds made by your body mid workout is just fine for now.
Should times get really hard, I’ll have Liv Duffin sing to you throughout your sessions.

CrossFit Cardiff WoD
Within 16mins, complete as many rounds and reps of:
14/10 Calorie row
12 Hang dumbbell snatch (alternate: 50/35lbs)
10 Box jumps (30/24”)

Accessories - if the pull up bars are still there
4 x sets of 8 - 10
Strict pull ups (jumping or banded were required)

Please get the rounds and reps completed up on the whiteboard…

WoD - Friday 24th July, 2020

Alright, with a week outside done and the kit beginning to come back in, we will be adding class timings and some more devilish programming! GOOD LUCK!

Zoom classes will cease as of Monday 27th as well as the super cool (everyone’s favourite) workout demos. However, all those from the past will remain and so if you ever need a workout at home, there are 90 to choose from. Just search through our IGTV for a dose of at home pain.

For ease sake, I will clean up the team up calendar to display our new times, making it easier for you guys to book into class. Please take a look at the timings below, of the additional classes which will be the norm going forwards and until otherwise stated:

New Classes (beginning Monday 27th)
Week Days
08:00 - 09:00 - WoD
12:00 - 13:00 - WoD
17:00 - 18:00 - WoD
18:00 - 19:00 - WoD

Saturday Class
10:30 - 11:30 - WoD

CrossFit Cardiff WoD

3 rounds for time:
200m Overhead dumbbell carry (100m on each arm)
30 Devil press (1x50/35lb)

Please write times to the whiteboard…

WoD - Thursday 23rd July, 2020

And so, just like that, nearly a week of outdoor training is over. And, to me, it has been a roaring success. 

So much so, that it has come time to ask you lot to please return your equipment. We want to begin to add more to the programming, and now that we have a good idea of how much capability we have with the classes we would love to implement some further movements/workouts. 

Please return all equipment at your earliest convenience, by following the instructions below:

• Pile all equipment in the middle of the gym - lots of you have been back and know where this is

• Write your name and what you have returned on the big whiteboard

• We will check it all off and hopefully by next week not have to make you run and do burpees

Keep your eyes peeled on the blog and our social media platforms for additional classes. 

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 of
Jumping lunges
Abmat sit ups

Warm up
3 Rounds not for time of:
20 Walking lunges
40s Plank hold
20 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 - Wednesday 22nd July, 2020

Just in case assault bike calories and burpees wasn’t quite bad enough for you, guess what…you’ve got some rowing intervals! Isn’t it just amazing to be back! I know you just love it!
At least it’s not raining…or at least let’s hope it’s not. Otherwise those rows become running in the rain!

Good luck and prey to the weather gods!

CrossFit Cardiff WoD
5 rounds, each for time:
Row 500m
Rest 3 minutes between rounds*

*this rest period may alter slightly on account of cleaning between rows.

At home scaling
5 rounds each for time:
Run 400m
Rest 3 minutes between rounds

Warm up
Run 400m
Rest 2 minutes
Run 200m
Rest 1 minute
Run 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 - Tuesday 21st July, 2020

This is the second time that I have written this post. My poor laptop (was nearly launched across the room) just can’t cope anymore. During lockdown it has had an utter battering, working way harder than I ever have! Every day asked to edit some video or other, and perform ridiculous tasks rather than just download lots of “educational” videos (i promise they are)!
Now the first time around, this was way funnier, but…you will just have to trust me.

Anyway, it’s so f**king cool that we are able to train outside again now! And even better as 3 MASSIVE (I hope, they are still in the boxes) gazeboes have rocked up. Meaning that you guys will be able to throwdown in the pissing rain, safe in the knowledge that your assault bike seat will be dry when you get back for round 2!

CrossFit Cardiff WoD

5 rounds of:
Every 4 minutes
15/10 Calorie assault bike*
15 Burpees

Loading
Bodyweight

At home scaling
*substitute the calorie bike for a 100m sprint

At home warm up
Run 400m
5 Walk outs
5 Press ups
5 Burpees
Run 200m
15 Burpees
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 - Monday 20th July, 2020

Can you f**king believe that on our first WoD back in 4 months we didn’t get a group picture afterwards! FFS!!!

Anyway, it was a blast and by the end, everyone was high on assault bike endorphins, caffeine and SUGAR!! Amazing result!

This week is the start of our outdoor classes, please yet again, just bear with us while we learn this new way of operating. Once a “soft” opening week out of the way we shall be adding more class times to aid with your schedules.

To help you lot get back to normal, Mikey B and I have been busy! Let’s just hope no one has nicked them before tomorrow…

CrossFit Cardiff WoD
5 rounds for time:
75 Double unders
20 Dumbbell Snatch (50/35lbs)

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

Warm up
3 Rounds of:
Run 200m
20 Single unders
10 DB deadlift

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 17th July, 2020

Welcome to the end of the week team, and what a happy end it is…

As of Monday, our classes will be transitioning to outside the gym. At the timings below (same as the zoom classes), we will lead workouts from the gym car park.

Monday - Friday
08:00 - 09:00 (Booking classes is a must - 30 athlete limit)
18:00 - 19:00 (Booking classes is a must -30 athlete limit)

Saturday
10:30 - 11:30 (30 athlete limit)

As a result, I am going to have to ask for some equipment back. Those of you who are going to be coming to classes, please bring your equipment back. Those of you who are attending Saturday’s class, be prepared to leave your equipment at the gym post WoD.

Each workout (for now) will also be transmitted via zoom however the physical class will take the coaching precedence.
Please look out for further notices with regards to this, but, it is very exciting that we will actually be able to start training together again!

The workout will be posted on the Facebook members group.

Back to normal, for now:

CrossFit Cardiff HomeFit WoD

12 - 9 - 6 reps for time of:
Deadlift
Hang power snatch 
Overhead squat
Barbell loaded to (60/40kg)

Loading
Barbell 60/40kg
1 Dumbbell (50/35lbs)
1 Kettlebell (24/16kg)
1 Rucksack

Warm up
3 Rounds for time:
Run 200m
10 Cossack lunges
15 PVC pipe pass throughs

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 July, 2020

I seriously hope that tomorrow is a beautifully hot and sunny day for you, not torrential rain as it was when I did this workout. Variance though hey, attempting handstand push ups on a moist mat!

29 of you legends will be throwing down on Saturday, please stay afterwards for a social distancing social! I can’t wait to see you all and watch you in huge amounts of pain!
Workout and equipment requirements will be released tomorrow!

CrossFit Cardiff HomeFit WoD
For time:
100 Air squats
10 Handstand push ups
75 Air squats
15 Handstand push ups
50 Air squats
20 Handstand push ups
25 Air squats
25 Handstand push ups

Loading
Bodyweight

Warm up
”Tabata this”
For 8 rounds of 20s on, 10s off:
Cossack lunges
Finnish warm up
Air squats
Walk outs

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 July, 2020

Saturday is fast approaching and with the class filling up, be sure to book if you don’t want to miss out!

Click on the word class, the next time it comes up within this sentence and you can get your place reserved. The CLASS will begin at 10:30 sharp, do not be late! Entering the gym itself will not be permitted, and so please do not plan on using changing rooms etc.

Workout details will be announced on Friday so that you will know just what items of equipment to bring. Remember, the gym is empty as it has all been dished out to you guys and so if you decide not to bring it, then the workout will be mile run repeats! 😳😉

Looking forward to seeing you all team. I reckon it might be a tad emotional!

HUMP day! And what a stinker of a workout we have for you! You’d better hope that lockdown finishes soon, as this WoD gave me lots of ideas!

CrossFit Cardiff HomeFit WoD

A: Within 8 minutes:
Weighted 800 Run (20/10kg rucksack
Max burpees
B: Within 6 minutes:
Weighted 600 Run (20/10kg rucksack)
Max burpee over rucksack
C: Within 4 minutes:
Weighted 400 Run (20/10kg rucksack)
Max burpee box jumps (24/20”)
Rest 4 minutes between rounds

Loading
1 Rucksack (20/15kg)
Or anything that you sucks to carry

Warm up
Run 800m
15 Walk outs with 1 press up
Run 600m
15 Burpees
Run 200m (weighted)
15 Box jumps (20”)

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 July, 2020

I am sat writing this post in Geneva airport, awaiting a flight home to London. Something that over the last 9 years of traveling to teach CrossFit, has become the norm (well maybe not so late on a Monday and with a face mask on). What is not normal though, is that this is the first seminar that I have taught for 4 months!
Since joining the military on the 16th of November, 1998, I have never had as much time “off” work.

Not all is bad though, in times like these we have got to look to the positives. And I have three very cool positives:

1. I spent 4 uninterrupted months with the absolute stud Hannah and the little rat bag Oppo!

2. I truly learnt just how fucking awesome you all are as a community, being able to sit back and watch the unbelievable acts of generosity demonstrated has been a real privilege and has provided another example of just why I opened those doors nearly 10 years ago.

3. The participants this weekend were awesome. They represented the masses. The world-wide CrossFit community is an fucking cool thing to be a part of, end of! Any of you, could go literally anywhere in the world and be welcomed into a new family. The faces, languages and cultures might be different, but a thruster is a thruster!

Anyway, what better way to kick off the return of CrossFit Cardiff than a good old outdoor thrashing?

Booking into class

• If you are planning on attending, you must book into the Saturday class, starting at 10:30.

• If you don’t book and show up, or if you book and don’t show up, the assault bike punishment will be nothing but pure evil!

• Should you still be joining on zoom, there is no need to book.

• Based upon demand we will adjust and update. Please book at your earliest convience to afford us as much time as possible.

• Should you just want to turn up for coffee, say hello, not train that’s more than cool. There is no requirement to book.

• Please read all blog posts and social media updates carefully until this new process becomes all too natural.

• Finally, click HERE for the link to the class, scheduled on team up.

Back to Tuesday…

CrossFit Cardiff HomeFit WoD

Within 10 minutes complete as many rounds and reps as possible of:
40 Double unders
20 Dumbbell OH walking lunges (L - arm)
40 Double unders
20 Dumbbell OH walking lunges (R arm)

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

Warm up
3 Rounds not for time:
50 Single unders
25 Walking lunges
15 PVC pipe (broomstick) pass throughs
5 Hand release 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