GASSY!!! So long as I am writing this with just folks lungs in bits, and not their shins (it's 16:11 as I type and only time will tell), then I am happy. So far so good. 

Anyway, 40 calorie on an ASSbike destroys your ability to do anything else afterwards, who'd have thought. You can feel free to discuss, should you want more info, then just ask Nick Griffin all about it. Not only do bar muscles ups go AWOL but so do clean and jerks!! 
Who else is up for the May challenge, COME's FUN!!! 

Simply like this post on facebook for the option of watching Ash do it...because I will make him. 

On a separate note, Ash today took and PASSED his CrossFit Level 3 exam, obtaining the credential of A Certified CrossFit Trainer. In order to just qualify to sit this exam he has had to do his CF-L1 and CF-L2 as well as obtain 750 hours of CrossFit specific coaching. Then, if that wasn't enough, he has had to read an almost overwhelming amount of material to prepare for the four hour exam
To my knowledge Ash is one of five who hold this qualification in Wales and CrossFit Cardiff is the only gym that has more than lucky buggers you!! 

He will be happily teaching you through this tomorrow...

CrossFit Cardiff WoD

6 Rounds for time of:
5 DB Hang Clean and Jerk (50/35lbs (Right))
10m Overhead Dumbbell Lunges (50/35lbs (Right))
50 Double Unders
10m Overhead Dumbbell Lunges (50/35lbs (Left))
5 DB Hang Clean and Jerk (50/35lbs (Left))

Please write your messages of congratulations as well as times to the whiteboard...