WoD - Tuesday 31st March, 20120

After nine plus years in business we have finally executed our first online class, what an amazing pain in the arse it was…

amazing because the workout hurt, I got to see some of you legends throwing down and we even got some coaching! Pain in the arse because my skipping rope had a meltdown, it started raining halfway through and so I had to get an umbrella to prevent my laptop from blowing up…the wind however, had different ideas!

Anyway, I ramble! In order to allow for more folk to get stuck in we will be leading classes, on zoom, at 08:00 and 18:00 Monday - Friday until we are released from our home arrests! 🤙🏼

Keep eyes on the facebook members group for the codes to each. Get on zoom, get registered for free account, and MUTE YOUR MIC’s after you’ve said hello! See you in “class” team!

CrossFit Cardiff HomeFit WoD

For time:
21 - 21 - 15 - 15 - 9 - 9*
Reps of:
Dumbbell power clean
Dumbbell push press
Rx loading 50/35lbs

*These reps are continuous on each arm for both movements prior to the switch. 21 right arm power cleans, into 21 right arm push press, switch to the left and continue.

Warm up

3 Rounds, not for time of:
50 On the spot high knees (25 on each leg - get faster throughout each round. Knee to reach belly button height)
15 Good mornings. Arms folded over your chest. (video)
5 Close arm press ups

Scales
See picture. Video going live on Facebook and IG

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 - 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