WoD - Friday 8th January, 2021

Evening you lovely lot. I hope this Thursday evening/Friday morning finds you all well and firmly back into your lockdown routine.

There have been a good number of you all attending the zoom classes, so cool to see and very important for you to do so. Personally, I always dread a zoom call until I’m on it. It’s weird and not how humans evolved to communicate, but once you’re on it’s a good crack. Keep it up.

Just a small update as unfortunately we (business owners) have yet again been offered no communication from the Government. I have to look out for news updates and releases to get the same knowledge and warning for change as any other Joe pubic.
Meaning that I have no idea how long this is set to last for. I have heard multiple rumours, but we all know about rumours.

There are set to be reviews, and I will adjust any plans based upon such. Below are just some bullet points of ideas and information. Please feel free to comment or get in touch, any of you in wither the lads/lasses what app groups can simply request my number from there should you need to reach out (if you aren’t on either or, please again request to be added).

• Zoom classes will continue as well as a zoom social. Keep your eyes peeled for that. CrossFit Cardiff officially opened it’s doors 10 years ago on February 6th. Some Brewdog will be consumed on that day!

• Equipment can still be loaned out. Should you not have any then please please get in touch.

• A bi-weekly strength program (understanding current equipment restrictions) and gymnastics movement program will soon be released.

• I am developing a plan (based upon an estimated length for lockdown) for reducing membership fees.

Personally I would like to add a huge thank you to everyone who has continued to support local. I opened the doors to this what was very soon to be amazing gym nearly 10 years ago, not knowing if anyone would actually walk through the doors.
I was already working full time on a front line Emergency Ambulance as well as studying at Swansea Uni, f**k knows where I thought I would get the time to coach a class. How glad I am that I did.

Never did I think that I would be forced to close those doors, three times by the UK government, told that I couldn’t work.
At the time I was competitive, and at the time I was a high level CrossFit athlete. After only a short time coaching I understood how that although cool, wasn’t what made my heart sing. Developing a community which was wonderfully welcoming yet fiercely loyal meant so much more.
You all communicate that message daily, in what you might think to be simple tasks, gestures or good will, or with an importance laid on a mantra…as our moto has always been…Facta Non Verbal…Deeds Not Words.

CrossFit Cardiff WoD

5 rounds for time:
10 Power cleans
20 Back squats*

*goblet squats

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Loading is dictated by the power cleans. You should load to a weight that you are able to perform all 5 rounds of with one break. Hold yourself accountable to this, as the stimulus of the workout will alter significantly should you load too heavily.

WoD - Friday 19th June, 2020

I have previously mentioned this, and a few times, but can you ever praise your community enough? I don’t think so…

You guys are amazing. You have stuck by me and the gym entirely, for months without being able to utilise an amazing facility nor fully experience the level of coaching available to us.

Most establishments have just had COVID to worry about, but in recent weeks, we have had a huge amount more. Rather than drag us apart, it made us closer. So much so, that I am still making my way through my inbox, jam packed with supportive messages and acts of selfless generosity. So thank you.

Another thank you is to all of you that have stuck by me and stuck by the gym. Maintaining your memberships has frankly saved the place, and I owe you all a huge amount. The team at CrossFit Cardiff has been working hard to develop ways to offer content and keep everyone as happy as possible.
We have:
- Hosted daily zoom classes (Mon - Sat)
- Continued with daily programming, all filmed and posted affording you the best methods of maintaining your training
- Initiated a free online CrossFit Kids program
- Provided nutritional instruction videos
- Have began our second movement development program
- Ran a Isolation Open Competition
- Had members and coaches of the gym delivering cooked food to those at need in the community (very cool)
- Provided a huge amount of support and copious memes through both Lads (lads, lads) and Ladies what’s app groups
- Gathered huge numbers of folk for a weekly quiz
- Consistently held a bi-weekly social and led a bank holiday booze up (easily the most i’ve laughed since in lockdown - be on the look out for another)
- And finally given away almost all of the gyms equipment for you to use in your daily workouts.

We will continue with this throughout lockdown and prepare to re-open, as soon as we are instructed that we can do so, with a pre-planned and already tried method with some small adjustments made as per prior to Johnson’s isolation announcement.

And finally, when this is all said and done, we will be organising one hell of a post lockdown/isolation, in person social and setting one almighty bomb off under our zoom account bridge!

Here is to the bright future. Another day in lockdown is another day closer to freedom.

CrossFit Cardiff HomeFit WoD

For time:
120 Double Unders
60 Kettlebell swings (24/16kg)
30 Kettlebell facing burpees
60 Kettlebell swings (24/16kg)
120 Double Unders

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1 Kettlebell (24/16kg)
1 Dumbbell
1 Rucksack

Warm up
Run 400m
Then, 2 rounds not for time:
50 Single unders
5 Burpees
10 In place jumps for height
Then, run 400m

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

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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.

WoD - Tuesday 21st April, 2020

From a potentially longer duration workout with a fair bit of movement redundancy (similar movements) we have a 10 minute window to get after it.
”Sprinty” as in I want you to go as hard as you can throughout each movement, made possible by the fact that they should not effect each other.
A caveat for you. We have L-sit holds, a very challenging movement and one that should not be the limiting factor. If the allotted time is too long for you to do unbroken, then go for as long as you can and move on. It’s cool. If it takes you 3 minutes to accumulate a 30s hold then you won’t get the intended gassy response from the workout.

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible within 10mins of:
30 Alternating dumbbell hang clean & jerks (50/35lbs) (One object, irrelevant of load, go fast!)
30 seconds L-sit hold
200m Run*

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

*If running is not an option for you, then perform high knees (only half way up) for 60s

Warm up
2 Rounds not for time,
Run 200m (or 60s of high knees)
Hold your load in the goblet position, 15 good mornings
10 Shoulder circles forward, 10 back
Single leg high knee hold (15s on either leg)