So this year needs to slow the f**k down!! The 1st of October already, soon enough we'll have muppets telling us it 50 sleeps until Xmas!! DON'T be that DBag! ;-) In case you guys didn't know, we now sport a LEGIT coffee bar! Hendy even knows the difference between a Latté, a flat white and an expresso macchiato! No mean feat! It's nearly as hard as 'Amanda'! Now feast your eyes on this beast......The Speal Deal Now thats how it's done!!

Second point, the CrossFit benchmark for an L-sit hold is 3mins!! 3 MINUTES!! Anyone think they can do that? Who's up for trying? 12 months??

Reebok CrossFit Cardiff WoD

A: Make yourselves sweat A LOT with squat therapy! Ensure that it's hard and that positions are sought and maintained!*

B: Push Press

2 - 2 - 2 - 2 - 2

C: Split Jerk

1 - 1 - 1 - 1- 1

*so this is really important to get a better squat. Nothing else will work as well. Sure time can be spent mobilising your hips, knees, ankles, thoracic spine, hamstrings, quads and hip flexors but will that improve your movement more than just getting down there and spending time in the positions of restriction?! Unfortunately there is no easier way then hard work! Think of this analogy: if I said that I would give a million pounds to the person at the box that can do the splits in one years time, what would you do to ensure that you were that person?? Answers and loads to comments...