That was another challenge, not to just hang on for dear life, but to try and run as fast as you can when you drop off. A different kind of workout, nothing like last night, but still hard!

I won't be around tomorrow, Hannah and I are competing at the first competition held by the Royal Marines down at the Commando Training Centre. I'm sure it will be a huge success and a seriously cool day. A lot of work has gone into getting this off the ground; just wait until those ninja's get properly stuck into CrossFit...the Taliban are f**ked!!! ;-) 

Take the weight off your hands and get them on your legs! Everyone loves to chuck some weight around, slap each other on the ass and drink some protein one loves to hang from a pull up bar. ;-) 

CrossFit Cardiff WoD

Back squat
5 - 5 - 5 - 5 - 5*
Get an aggressive load, and keep it the same weight across all sets. 

Get those loads up on the whiteboard, red ink for PBs please (PBs are only expected if you don't know what your 5RM is and you are new to lifting. Otherwise it's an aggressive percentage from the first set to the last. No sandbagging!)

Bad ass logo supplied by Hannah by the way! 

Bad ass logo supplied by Hannah by the way!