We are nearly there, the weekend that is! When…you just get a little longer to smash the shit out of yourself.

I’d like to make a big shout out to Tommy D who today will complete his 100th workout back at the gym since the end of Lockdown1.0. Consistency of training, particularly at intensity is a massive struggle:
It hurts, i’m sore, I don’t like the workout, I’m no good at those movements, my hands are torn, the run it’s all uphill and the wind is in my face…there are lots of them hey. I tell them to myself often enough.

It’s you lot that hush the voices, whether you know it or not or even actually say anything. Arriving at the gym every single day to just see everyone is all that it takes. Once you’re there, the work just happens.

Congratulations brother, now onto 200 please!

CrossFit Cardiff WoD
Within 30 minutes, complete as many rounds and reps as possible of:
100/70 Calorie bike
50 Wall balls (20/14lbs)
100/70 Calorie row
50 Wall balls (20/14lbs)
1k run

Rounds or reps up on the whiteboard please team…

Specialty
Front squats
3 - 3 - 3
These are straight sets at 105% of your 1RM squat clean

High hang squat clean
3 - 3 - 3
These are at 75% of your 1RM squat clean