We’ve got a bite team (a disgruntled one at that), and not just one but two! It only took two days! He’s on it, reading every word I know it! Put down the paint brush Groves and get your arse down to the box before it gets worse! Each additional day away increases the pain just that little bit more.

Maybe you are wondering why I have made a sudden assault on Groves? Apart from his Nano’s taking up vital room in my cupboard, it’s really on account of the wonderful face that he is able to produce while on the assault bike. And, I don’t want to deprive the rest of you of the same joy.
Plus I actually miss comments like…”yeah Davs, I’m not actually going to do all of those reps today!”

CrossFit Cardiff WoD

4 Rounds of, complete as many rounds and reps as possible within 3 minutes of:
10 Deadlifts (100/70kg)
10 Bar hop Burpees
30 Double Unders
1 min rest - max rep ab mat sit up

Yep, you ready it right. Instead of actually resting for a minute, just do ab mat sit ups instead! A far better idea! 👍🏼

Please write total rounds of the AMRAP and completed ab mat sit ups to the whiteboard…

Pain face grovesJPG.JPG