WoD - Friday 24th April, 2020

Lets finish the week with a hero. Now this is a difficult workout. Scale if necessary, trust me it won’t cause you to sacrifice your workout and I promise your mother will still love you.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

CrossFit Cardiff HomeFit WoD

“Whitten”
5 Rounds for time of:
22 Kettlebell Swings (32/24kg)
22 Box jumps (24/20”)
Run 400m (90s of high knees as an alternative)
22 Burpees
22 Wall balls (20/14lbs)

Loading
RX: 32/24kg Kettlebell
Alternative: lighter loading. Dumbbell swings (see video here)
Rucksack

Warm up
Run 400m (90s of high knees)
Then:
2 Rounds of 10 reps of each workout movement
then:
Run 400m (90s of high knees)

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 23rd April, 2020

I’d like you to note that this is the blog for Thursday and I have yet to talk about the weather. And, the only reason that I am going to start waffling about it now is that i’d like you all to take note of the shitty conditions that I had to demo that workout under. Moist!
Even requiring me to quickly convert my “ab mat” into a rain cover for the camera. Versatile little bastard that hoodie!

Apart from the rain, it’s a fun workout…HAMSTRINGS!

CrossFit Cardiff HomeFit 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

Warm up
3 Rounds not for time:
Run 200m
20 Step ups
30s plank hold
30 Pencil jumps

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 April, 2020

Sorry for the late post team, I’ve been too busy saving my shed from wasps. The little bastards!

Anyway, i’ll be fast! Here you go…

CrossFit Cardiff HomeFit WoD

A For time:
50 burpee box jumps/step ups- jump up from burpee

Rest 5 mins

B Repeat part A - step up from burpee 

C Accessory:

Dumbbell Row
15 - 15 - 15
Rest as needed after each set

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 - Wednesday 15th April, 2020

Tomorrow (Wednesday), or today for some of you, is supposed to be a wonderful day. Bright and sunny, boiling hot and filling us with morale!

What better environment to perform an utter shitfest of a workout in? None is the answer!

CrossFit Cardiff HomeFit WoD

5 rounds for time:
30 Double unders
10 Dumbbell clean & jerks (50/35lbs - Right arm)
30 Double unders
10 Dumbbell clean & jerks (50/35lbs - Left arm)
Load
Above is ideal and RX. Options are: Lighter DB, kettlebell, rucksack.

Warm up
30 Star jumps
30 Seconds of high knees
10 Burpees
30 Seconds of high knees
30 Star jumps

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 9th April, 2020

Well this is going to be a funny Easter bank holiday hey, one you will remember for a long time! One where there were restrictions on the amount of Easter Eggs that you could buy, and tons on the shelves, and no restrictions on actual eggs…couldn’t find them anywhere!

Let’s hope it is the last! Training at home is fun though, when the camera records that is!

CrossFit Cardiff HomeFit WoD

Within 9mins complete as many rounds and reps of: 
15 seconds L-sit hold (Scale to one leg extended, a tuck or a hollow hold in order to maintain 15s unbroken)
30 Walking lunges (in place is also fine)
15 Glute bridges 
30 Walking lunges

Warm up
Within 5 minutes, move through a slow AMRAP of:
60 High knees (30 each leg)
30 Walking lunges
15 Hollow rocks

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 - Wednesday 18th March, 2020

Firstly, I again appreciate the hoards of texts and messages of support that you legends have sent, I have tried to respond to each and every one of you individually and if I haven’t yet…it’s coming!
I also promise that once all this shit is done, we are going to throw a ginormous piss up and all scream FUCK CORONA…the virus not the beer!

Okay, so there are going to be some further changes to the gym’s operation. Although what is outlined below will be the “norm” for the foreseeable future, please remember…I am currently one of Boris Johnsons many puppets and this could all be different by this time tomorrow.
I am going to be 100% transparent and welcome any suggestions from you. We are after all a community and all want both the huge piss up mentioned above as well as a gym to come back to once this madness is all over!

We are going to stay open. But…are going to be like Marines on the implemented rules

Below I will attempt to be as clear as I possible can:

• Yesterday’s release will be valid for the morning (Wednesday) with two 30min classes.

• Please see below the new timetable, pictured below, to see further information:

REMEMBER THIS IS APPLICABLE FROM 16:00 ON WEDNESDAY 18TH

So then. From 16:00 on Wednesday the 18th until it all changes again the following will be enforced. Please respect the policies outline below:

• 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

Weekly outings will be organised to compensate. Details of each will be released as and when.

I fully appreciate that mistakes will be made and things will go wrong, but please just keep switched on within the gym and respect the current climate. Many gyms, I am trying my best to ensure that I prevent that for as long as possible. If we work together we can beat this bullshit!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 2 minutes of:
20/15 Calorie bike
10 Kettlebell Swings (24/16kg)
Rest 4 mins between rounds
Repeat for 5 total rounds

For those of you who are confined to your homes

CrossFit Cardiff will be loaning out equipment, available from Thursday. All equipment must be signed out and returned within a day once requested back. One piece of equipment will be allocated per person and on a first come first serve basis.
Equipment will be reserved for those who are unable to attend classes.

Daily at home workouts will be posted as of Thursday and don’t worry, you won’t need a dog…

Until tomorrow, when it will all be different again. Stay safe legends, never trust a cough!

WoD - Tuesday 17th March, 2020

Currently we are operating on a day by day basis. With the very recent announcement from Boris, asking folk to avoid offices, pubs clubs and restaurants, gyms surely fall into the same category.
As mentioned, these are uncertainly times, truly understood only by those who are old enough to have survived a world war.

In order to remain open for as long as possible however, we will be enforcing some changes. Please see below for details:

• We will have an adjustment to the current timetable. Classes will now be 30 minutes in duration and only be Workout Of The Day (WoD). Accessory classes will cease until further notice.

• CLASS SIZES WILL BE LIMITED TO 8 ATHLETES, ALL TRAINING IN CLEARLY DESIGNATED AREAS

• Currently, those wishing to participate must book in by stating the time of class that they are attending in a comment on the facebook release of said WOD. NO EXCEPTIONS WILL BE CONSIDERED.

• PLACES MUST BE RESERVED BY 21:00 THE DAY PRIOR

• Should you need to cancel please do so with respect to your other members, so that they are able to utilise the space

• Please remain flexible to quick changes and be sure to let us know if you have any concerns

EFFECTIVE IMMEDIATELY: TUESDAY 17TH MARCH

The gym will be closed aside from the above timetable.

ABSOLUTELY NOTHING BAR CLASS PARTICIPATION WILL BE ACCEPTED

The support demonstrated over the last 24 hours has been truly humbling, I couldn’t have hoped for a better response to a seriously difficult piece to write. I think that there will be further changes ahead, and I will do my upmost to be prompt with any decisions made and keep you all informed and up to date.

However until the next release, I think we can all agree though, that already 2020 can go and suck a large D***!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 8 minutes of:
80 Double Unders
40 Medicine Ball Cleans (20/14/bs)

Please shout your rounds and reps out to the coach who will write them on the whiteboard…