So that was painful! I have little more!
The highlight of the night was Joel, who after vomiting outside once mid round, decided to get back on the bike. Luckily, a coach shadowed and not laughed while he gagged his way through a few calories.
Voluntarily ejecting from the seat, seconds before his second projectile outburst of the evening, (which would have been directed straight towards his bike's fan and soon after...his face) was the correct idea! Smart and fast thinking!
I shall take pity on your legs and change gears...
CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
1. Tempo press ups - 4 sets x 5 reps (3s down, 1s pause with chest hovering above the floor and a fast ascent
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 2 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 2- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps