Day 4 of DOMs hell, I’d like to thank 19.5 and Dave Castro for causing significant discomfort, that it appears may well be with me for the rest of my life. Such a devastating effect was witnessed by that pure slag of a workout that I am predicting now, it will appear again at the end of the October Open. We can only hope and prey that I am incorrect!

The box has been unusually quiet so far this week, maybe you are all struggling too.

Having said that, trying to ride home last night after getting a damn good thrashing by Melski did make me wonder if I was actually going to make it. Perhaps she was in cahoots with Dave when he was sat at his whiteboard?

Coaches week continues, and after having a break from squatting yesterday, we are back for some more today. Clive just loves a squat, specifically the overhead variation. The only issue is that he loves to run too!

CrossFit Cardiff WoD

With a 20 minute running clock:
Run 1 mile

Rest 2 mins

In the remaining time, complete as many rounds and reps as possible of:
15 Overhead Squats (40/30kg)
45 Double Unders

Use your non dominant hand, to lift your dominant hand up to the whiteboard so that you can write your rounds and reps please…