Welcome to another week legends! I hear the weather was kick ass all weekend, I bet there have been a couple of screeches in showers all over the place. I just hope that none of you have burnt your eyelids; not cool! 

News report for you guys, a few of the #ladsladslads attempted a pancake challenge over the weekend. Now Al "I'm the pancake eating king, in fact, I could eat pancakes for every meal, for the rest of my life (self-proclaimed) Conners Conroy has been looking forward to this for a very long time. He regularly stalked the cafe on social media in the build up to said challenge and was reported to say while driving to his long awaited carb loading session; "I don't want 7 pancakes #lads, I NEED 7 pancakes!!" 
Conroy began, confidently, attacking his pile like a Royal Marine would his unsuspecting enemy; plenty of smoke and straight up the middle! Some might have even described him as being a little blasΓ©!
However, something was off, from the start he didn't feel right?! Maybe he his shorts were slightly too tight, it could've been the long drive to said venue, his new yet extremely smart side parting, or potentially he had had way too much fun in the sun at the 11am CrossFit Cardiff class?! Whatever it was, he did not feel good! Beads of sweat began forming on his brow, the pancakes didn't seem to be moving, and the vision of a dry heaving, clammy ginger opposite was too much! Conners tapped! Humble and respectful as always in defeat, Conroy exclaimed..."I'm never coming back here again!" 

Of course, this whole event would've been far less awkward had he not publicly taunted Hannah's Cafe on social media...



It's okay though, not to worry...he didn't have a CrossFit Cardiff t-shirt on and the rest of the men finished! 


Anyway, enough of that Tom Foolery, back to the week.
Now this workout has some history. It was a collaboration between myself and Sam Briggs (google her) when she visited the box a looooooong ass time ago. Now absolutely no one, while doing this workout thought they were going to die. In fact they all had a massive amount of fun and Brigsy and I never once had to do SDHPs for anyone! 
You're going to love it! 

CrossFit Cardiff WoD


For time:
150 Wall Ball Shots (20/14lbs)
Every minute, on the minute:
10 Sumo Deadlift High Pull (35/25kg)
Run 1 Mile*

*Run once the last Wall Ball has been completed. Begin the workout with Sumo Deadlift High Pulls. Sorry not sorry. 

Please, once you have turned around at the 1/2 mile point, and NOT just buggered off home, run back and note the time you are about to write on the whiteboard...if you are old and bold enough to have remembered this workout, tell us! 

Davs and briggs.jpg