I know i'm stating the obvious, but just incase you weren't quite sure, performing a workout that includes thrashing yourself on the assault bike, and doing 150 wall balls, the day before you do Reverse DT with Wall Balls...is a mistake. It's been a while since the pain in my quads has woken me from sleep. Such a satisfying and thoroughly unadvised feeling! 

Now, Jack, Jonny, Dave and I trialed this workout last Friday. Jack and Jonny (Davies, from Swansea), enjoyed it so much they were keen to see it programmed. Altered ever so slightly, obviously for the "better", demonstrating just why you should never trust a skinny chef! 

Enjoy all, the aptly christened..."Heartburn Hell"

CrossFit Cardiff WoD

‘Heartburn Hell’
3 Rounds, each for time:
50 Double Unders
25/20 Cal Row
20/15 Cal AB
15 Bar Over Burpees
Rest 6mins between rounds

Each round is an all out sprint, no pacing required, go bonkers each round and relish in the elongated rest period. You may require another 6mins before being capable of writing your times for each round, on the whiteboard...but please do!  

In addition, today sees the five year anniversary of the death of Lee Rigby. Below is a tribute to Lee and the workout which I designed to honour his life. Do not do this in addition to Wednesday's programming, as you will never be able to give it the effort that it deserves, however, should you wish to group together on Sunday, please feel free. 

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Gone but brother, we shall never forget. Rest In Peace.

For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders 25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row