WoD - Thursday 7th January, 2021

Some very cool things have come from this (last) years challenges, one of which you have to be a little bit wary of…splinter fitness groups for example.
Among you legends, small groups have arisen virtually via the means of what’s app and zoom, which are hell bent on helping those in need of improved fitness and therefore health. They are of course, varying degrees of the same measurement.
And I absolutely f**king love to hear about it! Hence why, if you know anyone who would benefit from a cheeky zoom class (with no requirement to even turn their videos on), then please get in touch. We would be more than happy to welcome them in.

CrossFit Cardiff WoD
10 rounds for time:
Run 100m*
1 Wall walk
Run 100m
10 Press ups
Rest 30 seconds between rounds

*(or 10s out/10s back)

Get those times up to socials please team…

WoD - Wednesday 26th October, 2017

If you have a dumbbell or kettlebell then you can use it for tomorrow’s workout, only one! If you don’t you can try with a plate maybe or…get that rucksack emptied of notebooks, training gear…whatever is normally in there and fill the thing with sand and make it heavy!

CrossFit Cardiff WoD
3 Rounds for time
20 Hang snatch (50/35lbs - Right arm)
20 Overhead Walking lunge (50/35lbs - Right arm)
20 Hang snatch (50/35lbs - Left arm)
20 Overhead Walking lunge (50/35lbs - Left arm)

Loading
RX: One 50/35lb Dumbbell
Any loading for any single object

Vids tagged and to insta please…

WoD - Tuesday 29th December, 2020

Ok ok, I have a few more opportunities for those who haven’t collected equipment to…collect equipment. Timings are below:
Tuesday 29th: 12:00 - 13:00
Wednesday 30th: 18:00 - 19:00
Thursday 31st: 11:00 - 12:00

A repeat workout is coming at you for tomorrow. Three simple movements, and ones I remember doing in the pissing rain and quickly all because of the…pissing rain!
It was on day 25 of lockdown 1.0. That to me, seems entirely bonkers. Of course due to the fact that we were told that we would be in lockdown for a few weeks and well…here we are, 9 months later and still on zoom.

Zoom class times
Monday to Friday
08:00 - 09:00
17:00 - 18:00
Saturday
10:30 - 11:30

CrossFit Cardiff WoD
3 Rounds for time of:
30 Deadlift (60/40kg)
60 Sit ups
90 Double unders

Loading
RX: 60/40kg Barbell
1 or 2 DB/KB (If using 1, then hold in a sumo stance with both hands)
1 Rucksack held in a sumo stance as above

Get those workout videos uploaded to stories and tag the crap out of us…

Announcement - I really am sorry.

I have written and deleted this post multiple times. What I really want to say shouldn’t be read on a public forum, especially seeing as we are still banned from the NHS intranet. And so I will refrain, what’s the point anyway…it’s only venting and unfortunately the big and almighty Drakeford isn’t going to change much if he reads this (I said nothing about a lack of sarcasm)!

So now, with a clearer head having pounded the pavements of Whitchurch late at night, nearly stopping off for a cheeky 23:00 hair cut in an open barbers (FUCK yes to that); taught my legendary dog something new (poor bugger is always the focus of my mind diversion - still, he benefits even if all he really wants to do is sleep with his balls in the air) and drinking coffee and not my entire Brewdog advent calendar I will post an update.

Yet again we have been dealt a cruel blow from the hand of a man who is likely petrified of COVID-19 and with good reason. I doubt that he has ever set foot inside a gym in his life. In fact I imagine he is the kind of man who would knowingly and wilfully eat a plate of smiley faced potato waffles and dinosaur shaped chicken nuggets (see above for sarcastic comment reference)! Likely pre-diabetic if not fully blown, and unfortunately with the attitude that the rest of the nation would be happy to share the same future.

Gyms are not the problem. They are not the cause of a spike in C-19 cases. If you disagree then I’m sorry but you are blind. Getting fit and healthy hurts, a lot. Making the right nutritional choice isn’t fun, especially at this time of year. But it matters, now more than ever.
Suffering during a workout, looking over to your class mates to see the same feeling printed across their faces is more important still. Why? Because the camaraderie developed through shared pain cannot be underestimated. It is life changing and life saving. Another oversight from Drakeford.

This has been an incredibly challenging year, in fact it has been utter shit! Still, we have done it before and we will do it again. A zoom class and and home workout in order to maintain rather than develop…but now, it’s more than that. This time of year is hard enough for folk, we need to stick together.
Reach out to folk, zoom call, FaceTime, text post on social media, whatever it takes.

We need to harness the true power of this community.
If you feel isolated reach out, if you need to talk just say, if you want a beer we can make it happen. Do not leave it a day.

No one is exempt from this. Last night, overwhelmed with frustration I wandered the streets, in the rain and on my own. Just to clear my head and think of the next move.

A few things in the short term:

Equipment Loan
I will be loaning out gym equipment for existing members. With winter definite upon us, the stipulation will be that equipment is to be used only inside. We may be able to train again some day and when we do, we need the equipment to be functional.
Collection timings (Pre Xmas - more announced following, Drakeford dependant)
Monday December 21st: 16:00 - 18:00
Tuesday December 22nd: 16:00 - 18:00
Wednesday December 23rd: 16:00 - 18:00

Zoom classes
Monday December 21st: 08:00 - 09:00 & 17:00 - 18:00
Tuesday December 22nd: 08:00 - 09:00 & 17:00 - 18:00
Wednesday December 23rd: 08:00 - 09:00 & 17:00 - 18:00
Xmas Eve: 10:00 - 11:00
Christmas Day: 11:00 - Burpees (we will find a way)

Updates will be released as we learn more from the government. Until then, big love & keep in touch

CrossFit Cardiff WoD
10 rounds for time of:
30 Double unders
15 Press ups
30 Air squats
100m sprint
Rest 1 minute

Get those rucksacks loaded for tomorrow’s workout! Times up to social media stories please legends

WoD - Thursday 17th December, 2020

We are revisiting a beautifully disgusting ISO open workout, just with a cheeky twist. And that being that you may well have to improvise with the weight that you use.
If anyone wants to borrow it, I have a disgustingly heavy rucksack in my shed that you are more than welcome to use! Please just make sure that you either accidentally lose or burn in on your way back to drop it off!

CrossFit Cardiff WoD
Iso Open WoD 2
Every 3 minutes for as long as possible:
From 0:00 - 3:00
2 rounds of:
30 double unders
10 Swings

From 3:00 - 6:00
2 rounds of:
40 double unders
12 Swings

From 6:00 - 9:00
2 rounds of:
50 double unders
14 Swings

From 9:00 - 12:00
2 rounds of:
60 double unders
16 Swings

Etc., following the same pattern until you fail to complete both rounds

Load options
1 Dumbbell/Kettlebell.
Rucksack

Please post completed rounds to which ever social media outlet that will get us more interaction!

WoD - Wednesday 16th December, 2020

Get those abs ready for the beach next year and those butt cheeks strong for cracking chestnuts in front of that fire on Christmas morning! Lunges and L-sits, how much better can it get…

CrossFit Cardiff WoD
Within 15mins complete as many rounds and reps of:
15 Second L-sit hold
30 Walking lunges
15 Glute bridges 
30 Walking lunges
15 Handstand push ups

Please post rounds, reps and videos to various social media platforms…

WoD - Tuesday 1st December, 2020

This “platform” I have is to be used purely for good. No evil shall be communicated via its means but man, I want to abuse the living crap out of Drakeford right now.

Or maybe I’m wrong, maybe he is a Welsh saviour? Similar to Owain Glyndŵr’s battle for independence, in years to come we will all be drinking an ALCOHOL pint at The Drakeford…if there are any pubs left that is!

The above statement is by NO mean sarcastic. I mean as you can see from the images below, they both look similar.

CrossFit Cardiff WoD
Within 8 minutes, complete as many rounds and reps as possible of:
60 Double Unders
30 Kettlebell swings (24/16kg)
15 Pull ups

Get them rounds and reps up to the whiteboard please legends

Specialty
3 - 2 - 1
Overhead squats
These sets should increase from 100 - 105 - 110% of your 1RM squat snatch

3 - 3 - 3
High hang squat snatch
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!

WoD - Friday 6th November 2020

So then, as of Monday we are back but with even further changes…

Unfortunately, irrelevant of the fact that we are perfectly capable of social distancing far more athletes, we have been forced to limit our capacity per class even further to 15. I have tried everything I can but this, for now, is just the way it is. I really don’t want this to be the case, think it is ridiculous and extremely short sighted and narrow minded of the Welsh Assembly. Gym’s are different, have larger or smaller capacities but rules are rules…unless of course it is perceived to be an “open gym” style, then anything goes.

Now, as a result of the above stipulation I will be maintaining the specialty class at 20 people. The reasoning behind this will be explained to all who attend. And the reason for that (rather than me typing) is that this is a one-way form of communication and it can often be left up to the reader.
The above point is night and day simple, specialty is a different matter and as stated will therefore be explained.

Apart from that, nothing changes. Get back into the gym as often as you can. Please respect all of the relevant guidelines which we have all become accustomed to and just train as hard as you can every time…if 2020 has taught us anything it’s that training is a privilege that can easily be taken for granted.

I will continue to support you all, and hopefully continue to fight the good fight, attempting to unite with any other gym owners who are up for a scrap, to have gym’s listed as an essential service. Should we win, this won’t allow us to alter class sizes, host Christmas parties or tell COVID to fuck right off at the door, but become exempt from any further lockdowns which, I’m sure we all know are coming.

Apologies if this post isn’t the easiest to read, report me to the grammar police, but it should be perfectly easy to understand.

Anyway, lets end this lockdown (hopefully the last that we are effected by) as we started the first…

CrossFit Cardiff WoD
5 Rounds of:
20 Burpees
30 Air squats

So simple it is incredibly painful…trust me!

WoD - Wednesday 4th November, 2020

A cheeky at home hero workout, once which doesn’t really need any movement modification and will happily punch you in the reproductive organs is always welcomed.
Tomorrow, we go through one of the first ever workouts programmed during lockdown. A benchmark girl, “Annie”.

Get a rolled up towel, hoody, pillow or a small to medium sized dog and chuck it underneath your lower back. Anchor or un-anchor your feet…get after it. Just watch our for skimming your light bulbs if you are inside or wrecking your rope if you’re not.

CrossFit Cardiff WoD
”Annie”
For time:
50 - 40 - 30 - 20 - 10 rep of
Double Unders*
Sit ups

Check out your last scores and personal bests and get out there and beat them! Tag pictures to IG or FB…

WoD - Tuesday 3rd November 2020

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.

CrossFit Cardiff WoD
7 Rounds, each for time of:
100m sprint
19 Kettlebell swings (32/24kg)
10 Burpee box jumps (24/20”)*
Rest 3 minutes between rounds

If you don’t have a box, your movement will simply be burpee tuck jumps

WoD - Tuesday 20th October, 2020

“UKactive currently has circa 1900 facilities feeding in weekly data looking at visits and confirmed Covid cases. The latest stats show that from opening up until the 11th October there has been 43.5million visits, over 5 million visits within the week, which gives a cases per 100,000 visits of just 0.98, which is very low risk, especially compared to other sectors.”

Armed with that information, Mark Drakeford and the Welsh Government have made the decision to force us to close a second time this year as Wales enters it’s “fire-break” lockdown.
In an open-ended lockdown, beginning on Friday, CrossFit Cardiff will sadly shut it’s doors until further notice. Drakeford has promised that this will be only until November the 9th. And although I trust him about as far as I could throw him (likely actually to be quite some distance), this is the date that we will plan for.

Therefore, I will be forced to adjust the class timings for Friday afternoon to the below:
12:00 - 13:00
15:30 - 16:30
16:30 - 17:30

Below are the further intended measures in order to attempt to facilitate your membership as much as possible while ensuring that there is still a business for you to return to following #lockdown2.0

• All reoccurring November memberships payments will be reduced to 50% of their regular price

• All 10-pack memberships will have expiration dates removed

• Zoom classes will re-start on Saturday 24th at and continue with the timings below:
  WoD: Weekdays: 07:30 - 08:30, 12:00 - 13:00 and 17:30 - 18:30
  WoD: Saturday: 10:00 - 11:00
  Yoga: 11:30 - 12:30

• Kettlebells and Dumbbells will be leased to those who want them (at 17:30 on Friday night only)

• A Halloween themed zoom party piss up on October 31st, event details to follow.

Anyway, back to the week ahead. Please keep an eye out for further details regarding any future horse shit constraints applied to us by a complete and utter muppet…
I personally thought that this post was well written with an extremely low level of sarcasm considering the current situation.

CrossFit Cardiff WoD
3 Rounds for time of:
60 Double unders
15 Overhead squats (50/35kg)
15 Pull ups

Specialty
Overhead Squat
3 - 3 - 3
Sets to be at 105% of your 1RM snatch

Please get times up on the whiteboard before you leave legends…

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 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 - 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 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.