WoD - Monday 17th June, 2024

A long time ago I was sat amongst a group of CrossFit HQ Seminar staff trainers, Flowmasters, for an annual meeting. Dave Castro led the day and started by going around the room asking for each of us to say hello, make a short introduction and give one thing cool that had happened so far that year.
The lady sat to my left, Kelly Brown, said that she had been officially place in remission from cancer.
A while later, John her husband came to Cardiff to teach a CrossFit Kids course at our gym. That week she had been re-diagnosed and sadly lost her second fight.
She was a wonderful woman, generous, selfless and humble to a fault.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14 year old son and 11 year old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 Rounds for time of:
440m Row
10 Box jump (30/24”)
10 Deadlift (125/85kg)
10 Wall balls (30/20lbs - 10/9ft)

WoD - Friday 10th May, 2024

A hero workout with a twist, one that will likely make it even more uncomfortable. 😬

CrossFit Cardiff Partner WoD

“Barraza”
Within 18 minutes complete as many rounds and reps of:
Run 200 meters
9 Deadlift (125/90kg)
6 Burpee bar muscle ups
You go, I go rounds. Run together.

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

WoD - Wednesday 31st February, 2024

You may well think that this is going to be completely bonkers, but, it’s actually not that bad… once you get going… what am talking about, it is vile!

Regardless, it is a hero workout so…

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

CrossFit Cardiff WoD
"Holleyman”
30 Rounds for time of:
5 Wall balls (20/14lbs)
3 Handstand press ups
1 Power clean (100/70kg)

WoD - Friday 28th July, 2023

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

CrossFit Cardiff WoD
“Manion”
7 Rounds for time of:
Run 400m
29 Back squats (60/40kg)

WoD - Thursday 27th July, 2023

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

CrossFit Cardiff Partner WoD
“Horton”
With a partner, 9 Rounds for time:
9 Bar muscle ups
11 Clean and jerks (70/50kg)
50 Yard buddy carry

Specialty
Every 2 minutes for 18 minutes:
1 Snatch, 1 hang snatch

3 sets
8 Snatch grip deadlifts

WoD - Thursday 11th May, 2023

This is a workout where you need to look to find another gear, go hard per round, the reps are low and you have a designated rest. It will though… be savage! GOOD LUCK!

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

CrossFit Cardiff WoD
Holbrook
10 Rounds for time:
5 Thruster (50/35kg)
10 Pull ups
100m Sprint
Rest 1 minute

Specialty
5 Sets
2 Squat snatch

5 Sets
2 Overhead squat - 5 second pause at the bottom

WoD - Wednesday 5th April, 2023

You are going to think that I am playing an April fools joke on you when you read this workout too… NOPE!

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Air squats
8 Ring muscle ups

WoD - Tuesday 1st February, 2022

Long arsed busy days call for short arsed, late and with no regular hilarity blog posts!

I know you’re gutted… sorry team!

As well as posting the blog and completely forgetting specialty. Don’t worry, I shall get a grip!

Pinch, punch…

CrossFit Cardiff Partner WoD
“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 bar muscle ups
4 handstand push-ups
8 kettlebell swings (32/24kg)
These are ‘you go I go’ rounds. Typical Nate is performed with ring muscle ups, but so long as it is some form of muscle up, we’re good!

Please pop your scores up to the whiteboard…

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Specialty
Strict handstand push ups

3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets

3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible

3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups