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