The Members Member
The Xmas party is rapidly approaching, and I am looking for some help in crowning the 2021 Members Member.
But, for those of you who weren’t here the year before last (?)…I have to tell you the what it’s all about.
Towards the end of each Royal Marines recruit troop, the lads vote for who amongst them, should be awarded the Commando Medal. The Commando Medal is given to the man who has demonstrated throughout training, to an outstanding degree, the Commando qualities and Commando spirit.
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness
These are qualities that I see in you all, every single day. It is one of the biggest driving forces behind CrossFit Cardiff as well as my passion for CrossFit. The positive affect that they have on everyone around them cannot be underestimated.
I would like you to vote for the gym's members member. Our example of The Commando Medal. The person who has demonstrated passion and the care for others. Sold their souls in each and every workout, but more importantly have immediately turned their attention to the support of those around them.
Take your time and think about it, think outside of the box, maybe not just the person who has been there for you, but for everyone.
I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in.
Voting will be available from tonight/tomorrow and ends on Friday the 10th…get amongst it!
CrossFit Cardiff WoD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
5 rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerk
Bar load (70/50kg)
Please get times up to the whiteboard, check PBs…
Specialty
Toes to bar
1a: Kipping drills
1b: 5 minute EMOM
15s max toes to bar
3 sets
2a: Max L-sit leg lifts
2b: Max ring push ups with 2 second pause at bottom
2c: 3 pull-up negatives
3 sets
3a: Max ring rows with 2 second pause
3b: 16 single leg V ups
3c: Max chin over bar hold supine
