Loving the energy at the box tonight, as well as the masses of PBs! Awesome effort from all of you guys! 

Kath Shafer, especially, kicked ass! Congrats for that epic C&J and by the looks of it, you have so much more left in the tank!  

Tomorrow's workout has been thrown back and forth, being altered. I honestly didn't think that it was heavy enough for the intended stimulus and so tested tonight with the load that I thought it should be. 
Now please, don't get freaked out by the number, as after all...it's just a number. So long as it feels right (and that actually may feel very wrong) then it doesn't matter what the number is. As after all...it's just a number! 

You should not fail but it should be a challenge. 

CrossFit Cardiff WoD

3 Rounds for time:
10 Deadlifts (100/70kg)
5 Front Rack Walking Lunges (100/70kg)
15 TTB
5 Front Rack Walking Lunges (100/70kg)

Please put times to the whiteboard...

Accessory Program

Just a quick one. Due to some good and useful feedback, the volume of the accessory program has been reduced so that it doesn't take as long to do and doesn't smash the hell out of you either before or after the workout. Give it a try, keep at it and welcome all the results.

4 x 5 Strict pull ups (no slow decent)

Superset between Set 1 and 2:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
27 Different Squat variants - VIDEO

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
27 Different Squat variants

Superset between Set 3 and 4:
10 Hip Extensions
10 Wall Squats with a 2 second pause at the bottom of each rep
12 Single leg glute raises

Superset following set 4:
10 Hip Extensions
10 Kip swings (big focus on lats pulling)
10 Wall Squats with a 2 second pause at the bottom of each rep