Just to warn you guys off, it's late and I am writing the weeks blog posts. In fact, it is 00:10 and I have to leave Cardiff at 04:45 and i still have washing to do. Therefore this is the longest post that the blog shall contain this week. Apologies and I still love you and want to give you banter. Jimmy hasn't told me what he has been up to so I have limited material for you all. Blame Jimmy! Reebok CrossFit Cardiff WoD

A: Spend 15 mins working on squat therapy

B: Back Squat

5 - 5 - 5 - 5 - 5

C: 50 hip extensions, slow and controlled for form and not time. In as fewer sets as possible.

Please post loads to comments....