WoD - Thursday 2nd July, 2020

Now tomorrow’s workout is a little different than what you may have done before, and absolutely sucks. Harness your inner gymnast and suck it up.
If you were to do something similar, once or twice per week, it would be a effective way to help you to improve when we are finally allowed to get our butts back into the box again.
You will all be handstanding ninjas!

This workout was programmed by an absolute legend named Raphael Laukau, a very close friend of mine and very cool guy. But…he is way too nice for his own good, so I added an extra round! You are welcome! ;-)

Ps. Seriously not a PS, check out pili_palette on IG. Beth the legend has started a very cool venture. GET FOLLOWING!!

CrossFit Cardiff HomeFit WoD

5 Rounds for time of:
1 minute handstand hold
50 Walking lunges

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Just you!

Warm up
Run away from your house, in any direction, for 5 minutes. Then, run back.
10 Walk outs with a press up
10 Walking lunges
5 Walk outs with a press up
10 Reverse lunges

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 23rd March, 2020

Team, as per BoJo’s earlier announcement I have had to make a slight adjustment to an already set plan tomorrow.

Equipment Loan
We are going to be loaning out further equipment. Folk, should they have room can get a barbell and some load, kettlebells, dumbbells, wall balls, ab mats and mats, so that everyone has some thing to train with.

I of course won’t be charging for this equipment, all I ask is that it is not left outside at any point. Taking in outside to do a workout is firmly encouraged, so long as you are at least 2m’s apart!

Now, in order to accommodate the above directive, I will ask you guys to book into 4 hourly slots from 12-4.
12:00 - 16:00
13:00 - 14:00
14:00 - 15:00
15:00 - 16:00

In comments on the members page, please state what time is good for you to collect kit. Stay a healthy distance away from each other when in the gym!

If any other timings are required due to work, of course we can accommodate. Equipment will be limited per person to ensure a fair share across the board.

On another note, take a look at this cool video from our dark chocolate, meat loving buddy, Zoè. CrossFit HQ recently had a meeting made up of the who’s who of nutrition, in order to debunk the movie, “Game Changer”. Its a good watch!

Anyway, I have an utter stinker for you tomorrow…

CrossFit Cardiff Home Wod

For time:
50 Rucksack thrusters (load to 20/15/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
40 Rucksack thrusters (load to 20/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
30 Rucksack thrusters (load to 20/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
20 Rucksack thrusters (load to 20/15kg)
10 Walking lunges (rucksack on right shoulder)
10 Walking lunges (rucksack on left shoulder)
10 Rucksack thrusters (load to 20/15kg)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

This genuinely sucked. Video up in the morning

WoD - Friday 20th March. 2020

With lots of folk taking equipment home from the gym, there is no reason not to give yourselves some decent thrashings in the back garden now hey!? Legit news!
Please can I just ask that it is used and treated as if it were your own, so no leaving barbells outside in the rain pretty please!

Follow the programming to the best of your ability, those who are still attending class will also be limited, and so there is every possibility that you will be able to do so. Certain elements will be required to scale clearly, unless you have rowers and ass bikes in your bedrooms. Lets hope that we don’t have to put them on our lists to Santa.

Those still attending the gym, once again please respect the rules laid out below:

The Rules

• Daily workout will be allocated for the timings deleted above. Each class is limited to 10 athletes.

• Athletes must book into each class by commenting on the WoD post released on the Reebok CrossFit Cardiff Members page WoD. No later than 21:00. Daily posts will be released earlier from now on to accommodate this and updated depending on latest government announcements.

• No block booking will be considered. Should your plans change please respect others by commenting and making your place available.

• Please remain outside of the gym until 5mins prior to your class start time.

• BE SURE TO BE PUNCTUAL TO ALL CLASSES

• Entering the gym will be by the right hand door only - marked entry.

• Immediately wash your filthy mitts.

• Keep contact to a minimum, no butt slapping please.

• Athletes will have designated areas and equipment for the use during their workouts.

• Once the workout is complete, each will be allocated 15mins to clean all used equipment ready for their fellow badass!

• No changing or shower facilities will be provided until further notice.

• Please leave the gym via opposite doorway having washed your hands prior.

Only one Trainer will be teaching at any one time and Ash and I will be working on a week on, week off basis in order to minimise the risk to ourselves. If we go down then we are all in the shit!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Deadlifts
Barbell load (40/30kg)
Shout out your rounds and reps to Ash and he will write them up in painstakingly anal, colour coordinated segmentation. They would never catch COVID-19

CrossFit Cardiff Home WoD

For time:
50 - 40 - 30 - 20 - 10
Double Unders (Sub out for star jumps if you have no rope)
Sit ups (pillow/hoodie under your back)

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 19th March, 2020

So it is all a little more planned out now. You lot will be confined to your boxes! Clearly marked, with allocated equipment set for each athlete. The programming might be a little samey, but I’ll be sure to leave bugger all air in your lunges for you to complain with! 😉

The Rules: respect them

• Daily workout will be allocated for the timings deleted above. Each class is limited to 10 athletes.

• Athletes must book into each class by commenting on the WoD post released on the Reebok CrossFit Cardiff Members page WoD. No later than 21:00. Daily posts will be released earlier from now on to accommodate this and updated depending on latest government announcements.

• No block booking will be considered. Should your plans change please respect others by commenting and making your place available.

• Please remain outside of the gym until 5mins prior to your class start time.

• BE SURE TO BE PUNCTUAL TO ALL CLASSES

• Entering the gym will be by the right hand door only - marked entry.

• Immediately wash your filthy mitts.

• Keep contact to a minimum, no butt slapping please.

• Athletes will have designated areas and equipment for the use during their workouts.

• Once the workout is complete, each will be allocated 15mins to clean all used equipment ready for their fellow badass!

• No changing or shower facilities will be provided until further notice.

• Please leave the gym via opposite doorway having washed your hands prior.

Only one Trainer will be teaching at any one time and Ash and I will be working on a week on, week off basis in order to minimise the risk to ourselves. If we go down then we are all in the shit!

THE GYM IS OPEN ONLY MONDAY - FRIDAY, AND WILL CLOSE ON THE WEEKEND

The Timetable: I am genuinely sorry if this doesn’t suit everyone

Now in place

Home Workouts

Tomorrow sees the first iteration of our at home workouts. A video will be posted on IG and FB in the morning with a time to beat. The google doc leaderboard is currently live where each workout will be posted, allowing you to record your scores and get a time out there.
Video your workouts from the depths of your self-isolation (please put some clothes on), and tag Reebok CrossFit Cardiff on either IG or FB. Prizes will be awarded for the Worlds Fittest Living Room athlete.

Equipment lend

This is going to be far easier to explain face to face, obviously at a safe distance but:

• One piece of equipment will be allocated per person. Should you have something that will work already then please be respectful of others.

• Equipment will include Dumbbells, Kettlebells, Wall Balls and barbells and bumpers (obviously a set will be allocated)

• The following timings will be reserved to allocate equipment:

12:00 - 13:00
19:00 - 20:00

Anyway, what about some more GOOD news! With everything concerning this little invisible bastard being all negative so far, have a read of the link below…

https://www.goodnewsnetwork.org/10-positive-updates-on-the-covid-19-outbreaks-from-around-the-world/

CrossFit Cardiff WoD

2 Rounds each for time:
Row 500m
25 Burpees over the rower
Rest 12mins between rounds

Yep, thats it. Do it right and it will hurt, sand bag and it won’t!

CrossFit Cardiff Home WoD

5 Rounds for time of:
20 Burpees
30 Air Squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here