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WOD

WoD - Wednesday 19th September, 2018

WoD - Wednesday 19th September, 2018

Marine James Robert Wright was part of Juliet Company, 42 Commando Royal Marines, serving as part of Combined Force Nad ‘Ali (North). On 5 August 2011 his patrol was involved in a significant engagement with insurgents in the Shpazh Gerebian area of Nad ‘Ali district.

After being pinned down by accurate fire for several hours, the patrol managed to extract themselves back to their base at Checkpoint Kamiabi. The checkpoint then came under attack from small arms fire and underslung grenade launchers. Marine Wright was wounded by a grenade which was fired into the checkpoint. He was extracted to the hospital at Camp Bastion where sadly, despite medical treatment, he later died of his wounds.

Marine James Wright was born on 18 November 1988 in Weymouth, Dorset, where he grew up with his parents, David and Sallie, and younger sister, Katie. He attended Wey Valley School and Weymouth College before joining the Royal Marines in November 2008.

He passed fit for duty in July 2009 and joined Juliet Company, 42 Commando Royal Marines, making many close friends and carving a very successful career. He was an immensely proud Juliet Company ‘Jester’ and lived up to the true spirit of the Company; hard working, professional yet socially robust. Before deploying to Afghanistan on Operation HERRICK 14 he participated in many exercises and adventures including summiting Ben Nevis, conducting amphibious assault training in America on Exercise AURIGA and mastering the slopes during the Navy ski championships in France.

For Marine Wright, being in the Royal Marines was the supreme job and he was looking forward to a long and successful career wearing the coveted Green Beret; he believed “it’s more than just a beret; it’s a state of mind”. Marine Wright had a close family and long-term girlfriend, Shelley, who he cared for deeply, loved and enjoyed spending time with.

James will be sorely missed by his grandparents, father, David, mother Sallie, sister Katie, and partner Shelley, who is expecting their baby. He will be remembered as a loving son, a brother, godfather and friend.

James Wright.jpg

James Robert Wright
Within 8 minutes, complete as many rounds and reps as possible of:
18 Calorie Row
11 Push Jerk (60/40kg)

Please write completed rounds and reps to the whiteboard…

WoD - Tuesday 18th September, 2018

WoD - Tuesday 18th September, 2018

Sergeant Paul "Scruff" Mcgough, who has died aged 41, was a member of the Special Boat Service unit which took part in the siege of Qala-i-Janghi, Afghanistan, one of the most highly decorated missions in the recent history of the British special forces.

In November 2001 McGough was with C Company, SBS, when it flew unannounced into the former Soviet airbase at Bagram. 

A key strategic objective in north-east Afghanistan, it was disputed by thousands of Afghan government fighters, and the anti-Taliban Northern Alliance, led by the Uzbek warlord Abdul Rashid Dostum. 

Though vastly outnumbered, the SBS held the huge airbase for a day and a night, to the fury of both armies, and to the chagrin of the Americans, who had expected to be first there.

Once relieved by the much larger US 10th Mountain Division and Delta Force (the American equivalent of the SAS) McGough, in local dress, undertook intelligence-gathering patrols in the mountains. 

On November 25, as his team returned to the Anglo-American special forces base in the newly captured town of Mazar-i-Sharif, McGough heard the sound of battle at Dostum's sprawling headquarters in the mud-built prison-fortress of Qala-i-Jangi, known as the "Fort of War". 

Several hundred prisoners had revolted while being interrogated by the CIA, and, overpowering their Northern Alliance guards, armed themselves with AK47s, mortars and rocket-propelled grenades from Dostum's huge armoury. 

They killed Captain "Mike" Spann, a former member of the US Marine Corps with the CIA, and cornered another agent, Dave Dawson, in a blockhouse.

McGough was one of eight SBS men in two armed Land Rovers under a British commander, and nine US special forces, led by Major Mark Mitchell, who raced to prevent the Taliban from breaking out of the jail to retake Mazar-i-Sharif. 

Using only Leatherman handtools, McGough and a comrade stripped two general purpose machine-guns (known as "jimpies") from their vehicle mountings and carried them with ammunition to the ramparts.

McGough stood silhouetted against the sky firing his heavy jimpy from the hip to halt a determined charge by scores of screaming warriors, despite a hail of bullets which tore up the battlements under his feet. 

Next he and another SBS man set alight three pick-up trucks. As the guns in the fort fell silent for first time since the battle had started, Dawson made his escape. 

McGough's action marked a turning point, and for two days he and the other seven SBS men displayed extraordinary heroism in the face of hundreds of fanatical Taliban. 

A man of few words, he chain-smoked while repelling charges by the tribesmen for several days until the US Special Forces called in air strikes.

Chief Petty Officer Stephen Bass (USN), who was attached to the SBS, received the Navy Cross from the American President and the Military Cross from the Queen. 

Mitchell received the US Distinguished Service Cross from his government, and two SBS men received the British Conspicuous Gallantry Cross. 

Despite reports to the contrary no Britons received any foreign awards, and McGough, though rumoured to have been recommended for the award of the Military Cross and the Congressional Medal of Honor, received a mention in dispatches.

True to the cloak of secrecy which surrounds all operations of the SBS, whose motto is "By Strength and Guile", little else is known about Paul McGough. 

He was one of the most respected men to serve with the SBS and fought in Operation Barras during September 2000, when 11 members of the Royal Irish Regiment and a Sierra Leonean soldier were being held hostage by "the West Side Boys", former members of the Sierra Leone Army.

Some of McGough's exploits were described in Damien Lewis's Bloody Heroes, published earlier this month. 

He was killed in a hang gliding accident on Cyprus on June 1, and leaves a widow and children.

Scruff2.jpg

Scruff
6 Rounds For time of:
1 Squat Snatch (70/50kg)
6 Ring Muscle Ups
11 Calorie Assault Bike
64 Double Unders
11 Burpees
6 Chest to Bar Pull Ups
1 Squat Clean (70/50kg)

Please write completed times to the whiteboard…

WoD - Monday 17th September, 2018

WoD - Monday 17th September, 2018

Marine Joseph “Joe” David Windall was born on 18th April 1984. He joined the Royal Marines in November 2002, completing Recruit Training in June 2003.

After a short period of time working at RM Stonehouse, Plymouth, he successfully completed a Signaller Class 3 course enabling him to be employed as a communicator in all parts of the Corps. Since completing this course Marine Windall had been busy deploying all around the world for training exercises and operational tours.

An intelligent individual with a mature attitude, Marine Windall was often employed on tasks requiring the ability to work unsupervised and with a great deal of initiative.

Enthusiastic and with an amicable attitude to life, Joe was an immensely popular member of the Royal Marines, and will be sorely missed.

Joey Windall (Moose Head).jpg

Joesph Windall
2 Rounds For time of:
18 Deadlift (90/60kg)
Run 400m
84 Air Squats

Please write completed times to comments…

WoD - Saturday 15th September, 2018

WoD - Saturday 15th September, 2018

Marine Dale Gostick of the Royal Marines was serving as a Viking operator in 3rd Troop of the Armoured Support Company, Royal Marines, when he was killed in action at the Sangin crossing of the Helmand River, southern Helmand province, Afghanistan.

His troop were returning to their Forward Operating Base, after providing essential support to 2nd Battalion The Parachute Regiment (2 PARA) Battle Group, when the Viking he was driving struck a suspected mine. Sadly, despite the best efforts of the medical team on site, Marine Gostick was pronounced dead at the scene.

Marine Gostick’s death has come as an incredible shock to his friends and colleagues, and he will be deeply missed by his comrades in the Armoured Support Company and the wider Royal Marines.

Marine Dale Gostick was known by his friends as ‘Master Chief General of the Universe’, which reflected his humorous and relaxed approach to life. He was 22 years old and from Oxford. He joined the Royal Marines in late 2004, and after successfully completing 32 weeks at the Commando Training Centre, he was passed for duty as a Royal Marines Commando.

After training, he joined Lima Company of 42 Commando Royal Marines, based in Plymouth. In 2006, after initially serving as a general duties marine, he successfully completed the Viking Operators Course based in Bovington and deployed to Afghanistan with the Armoured Support Company for Op HERRICK 5 with 3 Commando Brigade. During his two operational deployments to Afghanistan, Mne Gostick’s support to the ground troops of 12 Mechanised Brigade, 52 Infantry Brigade and finally 16 Air Assault Brigade has been invaluable.

Throughout his training and on each operational tour, Marine Gostick had demonstrated himself as a shining example of a Marine and he took great pride in being a diligent and dedicated Viking Operator. He was clearly a man to watch, a man who had much potential to progress swiftly through the rank system.

Dale Gostick.jpg

Dale Gostick
Master Chief General Of The Universe”
In pairs complete 3 Rounds For time of:
8 Muscle Ups
5 Power Cleans (90/70kg)
25 GHD Sit Ups
25 Burpees Over the Bar
5 Thrusters (90/70kg)
8 Unbroken Strict Handstand Push ups

Reps can be segmented as needed 

Please write completed times to the whiteboard...

WoD - Friday 14th September, 2018

WoD - Friday 14th September, 2018

Corporal Ian Plank was killed by hostile fire during a Coalition operation in Iraq, late on 31 October 2003.
Due to his role within the SBS, little is publicly known about the death of Corporal Plank.

The Special Boat Service (SBS) is the special forces unit of the United Kingdom's Royal Navy. The SBS can trace its origins back to the Second World War when the Army Special Boat Section was formed in 1940. After the Second World War, the Royal Marines formed special forces with several name changes—Special Boat Company was adopted in 1951 and re-designated as the Special Boat Squadron in 1974—until on 28 July 1987 when the unit was renamed as the Special Boat Service after assuming responsibility for maritime counter-terrorism. Most of the operations conducted by the SBS are highly classified, and are rarely commented on by the British government or the Ministry of Defence due to their sensitive nature.

The Special Boat Service is the maritime special forces unit of the United Kingdom Special Forces and is described as the sister unit of the British Army 22 Special Air Service Regiment (22 SAS), with both under the operational control of the Director Special Forces. In October 2001, full command of the SBS was transferred from the Royal Marines to the Royal Navy, while the green beret remained with the Marines. On 18 November 2003, the SBS were given their own cap badge with the motto "By Strength and Guile". This follows opening recruitment from only the Royal Marines to all three services of the British Armed Forces. The SBS has traditionally been manned mostly by Royal Marines Commandos.

Colonel Jerry Heal, the Director Royal Marines, said of Corporal Plank:

Ian Plank was an extremely popular and greatly admired member of the Royal Marines, widely respected for his professional excellence, commitment and determination. He was particularly well known for his resilience and robustness under pressure, when his leadership, example and sense of humour were especially valued. He embodied all the personal and professional qualities associated with the Royal Marines and he enriched the lives of those who knew him, both socially and in the work place. His positive outlook, bright disposition and zest for life will be remembered with deep pride and affection by all who knew him, and most of all by his family and those members of the Royal Marines and others with whom he served around the world.

Ian Plank.jpg

Corporal Ian Plank
For time:
31 - 10 - 3
Power Snatch (Male Rx 40/60/80kg. Female Rx 25/40/55kg)
Pull Ups/Chest To Bar/Bar Muscle Up

Please write completed times to the whiteboard...

WoD - Thursday 13th September, 2018

WoD - Thursday 13th September, 2018

Royal Marine Lance Corporal Rob Richards (his family know him as Martin but his friends call him Rob) was serving as Second-in-Command of a Viking All-Terrain Vehicle Section in 3rd Armoured Support Troop of the Armoured Support Group Royal Marines (ASGRM) when he was mortally wounded in the Nad e-Ali district of central Helmand, Afghanistan, on 22 May 2009.

Lance Corporal Richards was evacuated to the UK but despite the best efforts of medical staff and his own extraordinary fight he died of his wounds on 27 May 2009.

LCpl Richards died while supporting the 1st Battalion Welsh Guards when his vehicle struck an improvised explosive device. He was given immediate first aid at the scene and evacuated to medical facilities in Kandahar before being flown back to the UK.

Many would not have survived the flight home but, testament to his character, LCpl Richards battled against his injuries for five days.

LCpl Richards, aged 24, lived in Betws-y-Coed, North Wales. He was unmarried with no children.

He joined the Royal Marines in April 2002. Following successful completion of Royal Marine Recruit Training and the Commando Course he joined 45 Commando Royal Marines based in Arbroath, where he served as a Rifleman and then Section Second-in-Command and completed an operational tour of Northern Ireland.

He then underwent the Armoured Support Operators Course qualifying him to operate the Viking All-Terrain Vehicle in May 2006. Following this he deployed for what was to be the first of three tours to Afghanistan.

LCpl Richards was a highly regarded and experienced Viking operator. He loved football and golf and participated in all unit social activities. His knowledge of the Viking vehicle and of Afghanistan was extensive and he was the source of much advice to those around him.

His courage under fire had been proven on numerous occasions during which he displayed great composure and skill. He led by example and was unafraid to place himself in danger in order to see the troop through a mission.

His dry sense of humour and dedication to his friends made him a driving force in the group. He left a lasting impression on everyone who came in contact with him. He will be sadly missed by the Armoured Support Group and the wider Royal Marine Corps.

Robert Richards.jpg

Lance Corporal Robert Martin Richards
Within Teams of 4, complete as many reps as possible of:
4mins of Toes To Bar
4mins of Push Press (35/25kg)
4mins of Double Unders
4mins of Sumo Deadlift High Pull (35/25kg)
Rest 4mins
4mins of Sumo Deadlift High Pull (35/25kg)
4mins of Double Unders
4mins of Push Press (35/25kg)
4mins of Toes To Bar

1 Athlete can be working at a time, all 4 move together.

Please write total completed reps, per team, to the whiteboard...

WoD - Wednesday 12th September, 2018

WoD - Wednesday 12th September, 2018

Marine Reddy, aged 22, was killed when his unit came under fire during a deliberate clearance operation in the Kajaki area of Helmand Province.

Ben Reddy from Ascot, Berkshire, joined the Royal Marines on 18 April 2005. He deployed with K Company, 42 Commando Royal Marines to Helmand Province, Afghanistan, in September 2006.

Marine Reddy lived for every single day as a Royal Marine. Not only was he entirely professionally adept, he always displayed the manner and characteristics expected of a Royal Marine – the Commando Spirit. It was obvious to all that Marine Reddy treasured his Commando Green Beret and all that it stands for. He lived up to its reputation.

Never one to shirk his duties, Marine Reddy was often the first to volunteer for any task despite discomfort or danger, displaying typical unselfishness and courage that earned him great respect from his colleagues and peers. He would always work himself hard, always wanting to pull his weight for the team.

His honesty and openness gained him many friends within his Troop and Company. His tenacity, determination and professionalism shone through even in the toughest and most testing of conditions on operations. He would get on with the job, always wanting to produce the best results that he could.

Marine Reddy’s humour and sense of duty to his friends never faltered. He was happiest when standing shoulder to shoulder with his fellow marines and, with the rush of adrenaline that combat brings, those marines felt all the better for standing alongside him.

He leaves behind his parents Phil and Liz and his brother Jaime. 

Benjamin Reddy.jpg

Benjamin Reddy
2 Rounds of:
Within 4 minutes, complete:
18 Calorie Assault Bike
4 Clean and Jerk (100/70kg)
5 Burpee Box Jump (30/24”)
Immediately at the 4th minute:
Complete a 2minute AMRAP of:
Wall Balls (20/14lbs)
Rest 4mins between rounds.

Please write completed scores to the whiteboard...

WoD - Tuesday 11th September 2018

WoD - Tuesday 11th September 2018

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front.

Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Damian Mulvihill.jpg

Corporal Damian Mulvihill
"The Bear"
Complete as many rounds and reps as possible within 20mins of:
12 Overhead Walking Lunge (50/35kg)
15 Burpess
8 Bar Muscle Ups

Please write completed scores to the whiteboard...

WoD - Monday 10th September, 2018

WoD - Monday 10th September, 2018

During the morning of 15 May 2011, Lima Company were conducting a cordon and search operation, partnered with the Afghan National Security Forces, of compounds suspected of being associated with improvised explosive device facilitation in the Loy Mandeh wadi in the Nad ‘Ali district of Helmand province.

The location of these compounds is outside of the influence of the Government of the Islamic Republic of Afghanistan which allows insurgent commanders to operate from them with a degree of impunity.

Lima Company landed in a helicopter and began to move towards the compounds of interest. Shortly afterwards, Marine Mead was fatally injured in an improvised explosive device blast.

Marine Mead was born on 9 October 1991. He lived with his mother, Amanda, and sister in Carmarthen. He studied at Queen Elizabeth High School in Carmarthen until he joined the Royal Marines.

He joined the Royal Marines on 27 October 2008, aged 17. It was Marine Mead’s first employment after leaving school, and he enjoyed the demanding rigour of the Royal Marines. He passed fit for duty as a Royal Marines Commando on 3 July 2009, as an original member of 977 Troop. He was the youngest marine to pass out from his troop.

On completion of training he joined 8 Troop, Lima Company, 42 Commando, based in Plymouth. He was involved in a number of high tempo and demanding tactical training exercises, including a two-month amphibious deployment to the United States. He also enjoyed wider training activities such as mountain training. He completed the full pre-deployment training package for operations in Afghanistan and in addition the long range rifle course.

Marine Mead loved his friends and family and thoroughly enjoyed his time in the Royal Marines.

He leaves behind his sister and mother Amanda. 

Deano Mead.jpg


Deano Mead ‘Big Reach’
For Time:
42 Front Squats (60/40kg)
Row 2100m
42 Pull Ups

Please write completed times to the whiteboard...

WoD - Saturday 8th September, 2018

WoD - Saturday 8th September, 2018

Sergeant Weston was killed while leading a patrol operating near the village of Sukmanda in southern Nahr-e Saraj district, Helmand province.
The patrol was participating in an operation to draw insurgents away from the civilian population in order to disrupt their activity and further expand the influence of the Government of the Islamic Republic of Afghanistan.
During the patrol, Sergeant Weston was fatally injured by an improvised explosive device.

Sergeant Barry ‘Baz’ Weston was born in Reading on 27 February 1971. He joined the Royal Marines on 30 September 1991 where he impressed from the outset as one of the fittest members of his Recruit Troop.
Upon successfully completing eight months of arduous training, Sergeant Weston was passed fit for duty on 22 May 1992 and joined Mike Company, 42 Commando Royal Marines.
He went on to enjoy a varied career which saw him serve in many operational theatres including Northern Ireland, Kosovo, Sierra Leone and Iraq. He distinguished himself as a Reconnaissance Operator, Platoon Weapons Instructor and Recruit Troop Sergeant, amongst many other talents.
Sergeant Weston joined Kilo Company, 42 Commando, in May 2011 as part of the 1st Battalion The Rifles Battle Group, Combined Force Nahr-e Saraj (South), in Helmand province.

He leaves behind his wife Joanne, and their three daughters Jasmine, Poppy and Rose.

Baz Weston.jpg

Baz
In pairs, complete as many rounds and reps as possible, within 30 minutes of:
30 Double Unders
8 Squat Cleans (70/45kg)
11 Press Ups
Partners can segment reps as they see fit.

Please write completed score to the whiteboard... 

WoD - Friday 7th September, 2018

WoD - Friday 7th September, 2018

Early on the morning of 19 September 2011, Marine Fairbrother deployed as part of Combined Force Nahr-e Saraj in support of an Afghan National Army patrol into the village of Old Khorgajat.
Just under two hours into the patrol they were engaged with small arms fire from close range and Marine Fairbrother was fatally wounded. Despite the best efforts of his colleagues to administer first aid, Marine Fairbrother died of his wounds.

Marine David Fairbrother was born on 23 February 1987 and grew up in Blackburn with his mother, Julie, and sisters, Ruth and Emily. He attended Queen Elizabeth Grammar School where he completed three A-levels in Geography, Geology and Classical Civilisation before studying a BSc degree in Geography at Leeds University.
Marine Fairbrother joined the Royal Marines on 2 November 2009 and was passed fit for duty on 10 September 2010. He was drafted to 42 Commando Royal Marines where he joined Kilo Company, ‘The Black Knights’, and immediately began pre-deployment training for Operation HERRICK 14.
He enthusiastically immersed himself in training, and qualified as a Team Medic; a responsibility which he assumed with characteristic diligence and professionalism. His sharp mind and strong soldiering skills made him a natural choice for training as a member of an All Arms Search Team, seeing him conduct numerous compound clearances at significant risk in order to ensure the safety of his comrades.
Marine Fairbrother was a highly motivated Royal Marine who was excelling in his first appointment and had aspirations to specialise in the Landing Craft branch on his return from operations. His passion for testing himself both physically and mentally was epitomised by his hobbies of Skydiving and Waterpolo. He was a Marine with great potential who will be sorely missed.

He leaves behind his mother Julie, and sisters Ruth and Emily. 

David Fairbrother.jpg


David Fairbrother
10 Rounds For Time:
3 Handstand Push Ups
8 Chest To Bar Pull Ups
2 Deadlift (150/100kg)

Optional 10kg Vest to be worn for RX

Please write completed time to the whiteboard...

WoD - Thursday 6th September, 2018

WoD - Thursday 6th September, 2018

Marine Gary Wright died as a result of injuries sustained when a suicide-borne improvised explosive device detonated next to the vehicle in which he was patrolling in Lashkar Gah, Helmand Province, Afghanistan on 19 October 2006.

Gary Wright, from Glasgow, was born on 30 September 1984. He joined the Royal Marines on 21 October 2002, and after completing his basic training at the Commando Training Centre in Lympstone, he passed out in July 2003 as a member of 843 Troop.
He was an enthusiastic and physically fit Marine who possessed a cheerful and optimistic outlook on life. After training he joined 2 Troop, Whiskey Company, 45 Commando Royal Marines in Arbroath and deployed almost immediately for an operational tour of Northern Ireland where he excelled as a ‘Snatch’ Land Rover driver. During this period his determined and ambitious nature led him to undertake the Recce Troop Selection Course, which he passed with flying colours. He attended the physically and mentally demanding Recce Leaders’ Course in June 2004. This led to a two-year period with Recce Troop where he attended training exercises in the jungles of Ghana, the deserts and mountains of California and the savannahs of Senegal.
In 2004 he also attended the Joint Services Parachute Course at Brize Norton and proudly wore his parachutists’ wings on his uniform. He spent the first three months of this year in Norway where he and the Troop honed their skills in long range recce in a cold weather environment, including ice climbing on frozen waterfalls and the use of skidoos, before beginning pre-deployment training for Op HERRICK 5.

Above all Marine Wright was a friend to all, a great character and was full of life. He was an extremely popular member of 45 Commando and he will be sorely missed by all who were privileged to serve alongside him.

He leaves behind his loving family and brothers within the Royal Marines. 

Gary Wright.jpg

Gary Wright
For Time:
30 Calorie Assault Bike
21 Thruster (50/35kg)
19 Box Over Jump (24/20”)

Hands are allowed on the box jumps

Please write completed time to the whiteboard...

WoD - Wednesday 5th September, 2018

WoD - Wednesday 5th September, 2018

Marine Paul Collins was one of five British personnel killed following the crash of a Lynx helicopter in Basra City on Saturday 6 May 2006.
Iraqi police officials believed the aircraft had been brought down by a shoulder-fired missile.

Marine Paul Collins

Marine Paul M Collins, aged 21, served as an Air Door Gunner with 847 Naval Air Squadron. He was single and based at Royal Naval Air Station Yeovilton. 
Paul Collins joined the Royal Marines in June 2003. Having won his green beret in February 2004, he joined M Company of 42 Commando Royal Marines, based at Bickleigh Barracks in Plymouth, as a Team Radio Operator. In a very short time he proved himself to be a very capable and professional individual. His Company commander at the time reported him to be a very fit, polite and courteous marine who was enthusiastic and confident in all that he did. Marine Collins was a popular member of his company, with a large circle of friends and noted for his support of others.
He joined 847 Naval Air Squadron in September 2005 and soon after qualified as an Air Door Gunner, deploying to Norway earlier in the year before assuming his role in Iraq in March 2006.

He leaves behind his parents and brother Mark.

Marine Paul Collins.jpg

Paul Collins
Complete as many rounds and reps as possible within 5min of:
13 Wall Balls (20/14lbs)
6 Toes To Bar
Also for:
Wing Commander John Coxen
Lieutenant Commander Darren Chapman
Captain David Dobson
Flight Lieutenant Sarah-Jayne Mulvihill


Please write completed scores to the whiteboard...

WoD - Tuesday 4th September, 2018

WoD - Tuesday 4th September, 2018

Marine Tony Evans and Marine Georgie Sparks, both of J Company, 42 Commando Royal Marines, were killed during an insurgent attack on the morning of Thursday 27th November, 2008.

The men had been conducting a foot patrol to the north-west of Lashkar Gah in Helmand province. Marines Evans and Sparks had moved on to the roof of a compound when, at around 0900 hours, there was an attack by insurgents armed with rocket-propelled grenades in which, the men badly wounded.

Both received immediate medical attention and were moved to a secure location before being put on a helicopter to be transferred back to Camp Bastion. However, both sadly died from their injuries during the flight.

Marine Georgie Sparks

Marine Georgie Sparks, aged 19, was born in December 1988 and came from Epping in Essex. He joined the Royal Marines in June 2006 and passed out from training in July 2007, joining 42 Commando a few days later. During his time at 42 Commando he qualified as a sniper.

He leaves behind his father Wayne Sparks, mother Toni Sparks and sister Katie Sparks.

Georgie Sparks.jpg


Georgie Sparks
Complete As Many Rounds And Reps as possible within 20mins of:
27 Double Unders
11 Pull Ups
13 Power Cleans (50/35kg)
For Tony Evans

Please write completed scores to the whiteboard...

WoD - Monday 3rd September, 2018

WoD - Monday 3rd September, 2018

Marine Tony Evans and Marine Georgie Sparks, both of J Company, 42 Commando Royal Marines, were killed during an insurgent attack on the morning of Thursday 27th November, 2008.

The men had been conducting a foot patrol to the north-west of Lashkar Gah in Helmand province. Marines Evans and Sparks had moved on to the roof of a compound when, at around 0900 hours, there was an attack by insurgents armed with rocket-propelled grenades in which, the men badly wounded.

Both received immediate medical attention and were moved to a secure location before being put on a helicopter to be transferred back to Camp Bastion. However, both sadly died from their injuries during the flight.

Marine Tony Evans

Marine Tony Evans, aged 20, was born in April 1988 and came from Sunderland, Tyne and Wear. He began his Royal Marines training in October 2006 and passed out in July 2007, joining 42 Commando a few days later. In February 2008 he completed arctic warfare training in Norway.

He leaves behind his father Tony Evans and mother Julia Churchill.

Tony Evans.jpg


Tony Evans
Complete as many rounds and reps as possible within 19mins of:
27 Calorie Row
11 Handstand Push Ups
13 Power Cleans (50/35kg)
For Georgie Sparks

Please write completed scores to the whiteboard...

WoD - Saturday 1st September, 2018

WoD - Saturday 1st September, 2018

Lieutenant Augustin and Marine Alexander were killed by an improvised explosive device whilst on patrol in the Loy Mandeh area of the Nad ‘Ali district in Helmand province.

The patrol, which was led by Lieutenant Augustin, was tasked to disrupt insurgent activity in their perceived rear area and provide depth to the Clear, Hold, Build Operation occurring to the north in Loy Mandeh Kalay further to expand the influence of the Government of Afghanistan.

Lieutenant Oliver Richard Augustin

Lieutenant Ollie Augustin Royal Marines was born in Kent on 16 March 1988. He attended Dartford Grammar School before leaving aged 18 to spend a year travelling.
During this time he spent two months volunteering at a school in Kenya before travelling down to South Africa through Tanzania, Malawi, Zambia and Botswana. He then flew on to Australia where he spent six months working, before concluding his travels in New Zealand, Fiji and Hawaii.
On return, whilst undergoing the application procedure to join the Royal Marines as a Commissioned Officer, he studied at Bexley College and was employed as a fitter and plasterer.
Lieutenant Augustin Royal Marines began Officer Training in September 2009, passing fit for duty in December 2010. His first appointment was in Command of Fire Support Group, Juliet Company, 42 Commando Royal Marines.

He leaves behind his father Sean, his mother Jane and his sister Sarah.

ollie .jpg

Marine Samuel Giles William Alexander MC

Marine Sam Alexander MC was born on 16 June 1982 in Hammersmith, London, where he grew up with his mother, Serena, father Stuart and sister, Sophie. He was married to Claire in November 2009 and their son Leo was born in July 2010.
He joined the Royal Marines in July 2006 and passed fit for duty in October 2007. On completion of training, Marine Alexander MC was appointed to the Fire Support Group in Mike Company, 42 Commando Royal Marines.
He later moved to Kilo Company and deployed on Operation HERRICK 9, during which he was awarded the Military Cross for gallantry. On his return from operations he trained as a Heavy Weapons (Anti-Tank) specialist and was appointed to Juliet Company, before returning to Afghanistan for Operation HERRICK 14.

He leaves behind his wife Claire and his son Leo.

Mne Samuel Alexander.jpg

"Oppo's"

Richard Augustin
For time:
54 Pull ups
54 Handstand Push Ups
107 Double Unders (Each)
54 Burpees
54 Air Squats
53 Pull ups
53 Handstand Push Ups
107 Double Unders (Each)
53 Burpees
53 Air Squats
Rest for 2mins in memory of Richard Augustin

Complete with a partner (Oppo), work will be divided as necessary unless stated

Samuel Alexander
For time:
27 Power Snatch (70/50kg)
5 Overhead Squats (100/70kg)
11 Squat Snatch (80/60kg)

Rest for 2mins in memory of Samuel Alexander

Both pairs complete the entire workout, one person working at a time. Move to next movement once both pair has completed each section.

Please write completed times, for each workout to the whiteboard...

WoD - Friday 31st August, 2018

WoD - Friday 31st August, 2018

Tomorrow we start, and with a bang! I strongly advise that you consider taking a rest day where possible, what is coming will make you wish you had. 

Throughout the month of September, being punctual to class is a must please. The usual Tom Foolery will be accepted again from October 1st, however due to the nature of the workouts in September the coaching staff will need to move quickly through all warm ups and teaching points. Come in and be ready to get stuck in. Please stay late, or come early to tell each other about your days, as the classes will be focused on one goal. 

633...how to get involved:

Two options:

A) Grab yourself a partner and sign up for an 8 hour block. Within this 8 hour block you will set about achieving 211 repetitions of the clean & jerk (one third of 633). The loading can be dictated by your individual capacity.

The 8 hour blocks will be:

  • 11:00-19:00
  • 19:00-03:00
  • 03:00-11:00

Each 8 hour block will be limited to 8 pairs. Please head over to the post that will be going live on the Reebok CrossFit Cardiff members page shortly and comment with your name, your partners name, and the time slot you wish to sign up to. We would love to see some of you sign up to join us in the early hours of the morning!!

Once you have chosen your time slot, share the Just Giving page amongst family and friends, and get raising some funds for a very worthy cause.

B) If you are unable to commit to an 8 hour slot, that's not a problem. You can sign up for a 1 hour slot as an individual or as a pair. We will have capacity for 2 individual slots, or one pair slot per hour. The same sign up process applies - head to the post on the members page and comment with your name/team name and the hour slot you would like to claim. The hour slots will run from 11:00 and will be on the hour e.g. 11:00-12:00, 12:00-13:00 etc. Within this hour you can determine your own target for repetitions and set your own loading.

Again, once you have chosen your time slot, share the Just Giving page amongst family and friends, and get raising some funds for a very worthy cause.

The final day of a great build up week, a cheeky spin on a benchmark...

CrossFit Cardiff WoD

For Time:
30 Ring Muscle Ups*

*every break = 200m farmers carry (2x24/16kg)

Please write your lightening times to the whiteboard and remember any scales or teaching progressions used, you may need them throughout September... 

rings.jpg

WoD - Thursday 30th August, 2018

WoD - Thursday 30th August, 2018

Nancy was more than just 'naughty'...she was a total bitch! There are no surprises there though hey! Just to throw a mere bit of perspective your way, below are the top male and female times of those utter nut cases from this event during the 2013 CrossFit Games:

Josh Bridges: 16:31 (Don't know him...google him!)
Kaleena Ladeairous: 1646 (BEAST!)

Now, I have some important info about the coming month, previously posted yet now added to...

Throughout the recent Iraq and Afghanistan campaigns, the UK lost a huge amount of servicemen and women, unfortunately, many of whom went seamlessly unnoticed. The media reported on the goings on, yet so many of these lives were forgotten about almost immediately. 
Until you are in that world, it is very difficult to attempt to understand how it feels. These selfless heroes laying down their lives, fighting not to defend their country from bombing raids or invasions, but for each other. 
When searching for the definition of Camaraderie I found this..."mutual trust and friendship among people who spend a lot of time together." In no way does that come close to describing the bond formed between soldiers. A Google for Military Camaraderie arrives far closer to the mark with... "There is nothing in the civilian workforce that can approximate the bonding that occurs in wartime. ... It follows therefore that finding the military version of camaraderie in a civilian occupation is almost impossible."... Quite possibly then, no words will suffice? Surely though, when confronted with such extreme environments, to protect one another is merely human nature? Like a mother or father protecting their children?

I may have fallen well short of the mark, attempting to describe this to you all, but what I do know is that I witness a part of it everyday. The support offered to each other throughout a tough workout, the shared suffering, binds people together like no amounts of bicep curls or calf raises every would. Did you ever wonder why you find so many friends at the gym?

I want to give back. On the 29th of September, at 11:00 the Trainers will begin a 24 hour event. In pairs, we will complete 633 Clean and Jerks, loading to be dictated by an average body weight per pair. One rep for each life. We have 24 hours to finish. 
Even though the full 24 hours is reserved for the team, on the day there will be various different ways in which you will all be able to take part. 

The Royal Marines pride themselves on peak physical performance and unbreakable mental resilience. Commando Training is almost entirely centred around a final hurdle; The Commando Tests. Four extremely difficult feats which not only test the fitness of the recruit, but also simply his ability to endure pain. Developed from the start, the Commando qualities are fully engrained into most by this stage and are exactly what, allows these young men to succeed: 

Courage, Determination, Unselfishness and Cheerfulness in the face of Adversity

Yet, these tests attempted separately, without the cumulative affect of the 30 week Commando Course are entirely doable. The 633 Event is no different. However, it too is placed at the end of a significant challenge. 

Each workout posted in the month of September, programmed for Monday - Saturday, will be a hero WoD. Most of these will be named after fallen Royal Marines, yet others from different services will be posted, each for good reason.
These workout will be hard, every single one of them. They will make you sore and challenge your body. Be careful and don't you be a hero. If you need to rest, do so. If you feel any kind of niggle then back off, listen to the team and scale when told to do so.
You will not necessarily get fitter during this month, and that is not our intention. You may have to perform the same movement two days in a row. You may work for long periods of time and feel significant discomfort as a result. Do NOT add additional workouts, train twice a day and be sure to rest when needed. 

We have the month of September to raise as much money as possible. Destined for the Royal Marines Charity, they will be sending the funds to Reorg. A Foundation who's mission is to help any Royal Marine, serving or veteran, suffering with the after effects caused by these brutal campaigns.  

The Just giving page is live, and ready for you to donate...

https://www.justgiving.com/fundraising/reebok-crossfit-cardiff

Please, do what you can. Various mini events will take place throughout September, get stuck in and help us to raise money for those who desperately deserve it. 

To get the ball rolling, where possible, we are requesting a £1 donation, in a bucket at the gym, per person, per hero workout attended. If this is something you are able to do then thank you.

We start on Saturday

CrossFit Cardiff WoD

Complete as many rounds and reps within 20 minutes of:
10 Calorie Assault bike
10 GHD Sit Ups
10 Handstand Push Ups
10 Kettlebell Swings (24/16kg)

Please post rounds and reps to the whiteboard...

633-01.jpg

WoD - Wednesday 29th August, 2018

WoD - Wednesday 29th August, 2018

The "Embers" are fast approaching and we are all praying for an Indian summer. As we have already mentioned, September will see the gym embarking on a month of hero workouts, all designed for Royal Marines killed in the latest Iraq and Afghanistan campaigns. 

I will be releasing further details of this month, including the charity event set for the final weekend on tomorrow's post, so be sure that you have a look. 

Back to this week though however and Ash continues his full frontal assault:

CrossFit Cardiff WoD

'Naughty Nancy'
4 rounds for time:
Run 600m
25 Overhead Squats (140/95lbs)

Please write time to the whiteboard, if you have done this workout previously...then good luck! 

Maughty nancy.jpg

WoD - Monday 27th August, 2018

WoD - Monday 27th August, 2018

Happy Monday team. You guys will be loving life tomorrow, seeing as it is actually a Bank holiday this time around; not just one for the Scottish. 
Meaning that you get to have a chilled out day and another opportunity to either rid yourself of a hang over or...to give yourself another! 

Please remember, I am a nice boss and so have given my staff a little time off, no differently than hopefully yours has! Therefore below are the opening hours for tomorrow: 

Open gym: 10:00 - 11:00
WoD: 11:00 - 12:00
Remaining time of the day: CHILL

CrossFit Cardiff Partner WoD

Complete as may rounds and reps as possible within 36 mins of:*
27 Power Cleans (60/40kg)
8 L-sit pull ups
19 Shoulder To Overhead (60/40kg)
82m Buddy Carry

*Partners will split all work as required

Please record completed rounds and reps to the whiteboard...

 Who wouldn't want Ben and his ball as a partner? 

Who wouldn't want Ben and his ball as a partner?