Evening legends. Firstly, let me just apologise for this post being released at a time that is genuinely past some of your bed times, but, I have just gotten home having worked all day and wanted to dedicate decent time and focus to it.

Coronavirus Update

Okay, so I’m not really sure where to start on this. Never have we experienced anything like it, not in our generation anyway. Some are likening the demands placed on the Italian medical services to war time. This maybe so, and is something that should be at the forefront of everyone’s minds. An unprecedented event that we can, and will overcome, and maybe even design a t-shirt about once all said and done.
Another hashtag…#dontbeadickliketheCoronavirus

Until then, we will carry on to the best of our abilities, we will be operating as close to normality as possible (unless we are instructed to close by the powers that be).

However, for this to happen, we will need some help, some teamwork. Please read carefully (not like you usually do 😉) to the information provided below:

• IF YOU ARRIVE AT THE GYM WITH ANY FORM OF SYMPTOMS YOU WILL BE ASKED TO LEAVE IMMEDIATELY, IN FULL KNOWLEDGE THAT YOU ARE IN FACT…A COMPLETE MUPPET!
  I WILL BE IMPLEMENTING A ZERO TOLERANCE TOWARDS THIS POINT AND WILL BE GIVING EVERY COACH MY FULL SUPPORT IN THEIR DECISIONS. DO NOT PUT THEM IN AN AWKWARD PLACE…WE ALL KNOW HOW COOL THRUSTERS REALLY ARE BUT IT’S EVEN COOLER WHEN YOU HAVE THE OPPORTUNITY TO DO THEM.

• If you suspect that you have been in contact with anyone who has had symptoms, please adhere to the point above.

• Remain entirely vigilant regarding personal hygiene. Read and implement the signage distributed around the gym (I have ordered - early last week - 5 litres (at a cost that you do not want to know of) of alcoholic hand sanitiser. However it is currently as common as rocking horse shit). Please, until and once it arrives, wash your hands thoroughly upon entering the gym and any other time you feel is required. Dry your hands with the paper towels provided and discard immediately.

• It’s cool to high five, sweaty hug and butt slap, but lets celebrate with a friendly nod, a smile, maybe even a corona elbow or simply a shaka (instructions posted below)

• Finally, we do have a contingency plan should the worst possible scenario happen. And, unless required to do so due to financial concerns I would greatly appreciate it if you could keep your memberships current. Even if we’re not coaching you at the gym, we’ll make sure you have workouts programmed, and equipment to use at home. We also want to ensure that when this eventually blows over, you all have the box and community to return to.

We will do everything possible to make it work for everyone, and hope that once this is all over we still have a gym to come back to.

I have been thinking hard about this for the past few days, the L1 was actually a welcomed distraction. But, when given time I kept coming back to the same simple points; my main focuses are:

• My team

• My members

• The box

I truly love you all, and have been blown away by the support that I have already received.

Corona Greeting Instruction

Anyway, in order to finish on a lighter tone…here is the workout (can anyone guess who’s programming) as well as some Oppo spam…

CrossFit Cardiff WoD

For time and load, on a 20 minute clock:

3 rounds of:
10 Hang power snatch (40/30kg)
10 Bar facing burpees

— then —

20 Toes to rings 

— then —

2 rounds of:
8 Hang squat snatch (40/30kg)
8 Bar facing burpees

— then —

20 Toes to rings

— then —

In remaining time: 1RM Hang squat snatch 

Metcon
4 rounds of:
Row 1KM
1 minute hollow hold