Hey all,

In the previous weeks I have headed back down to the place of hell that I go to each Saturday to get absolutely spanked by some of the guys that live in the Crossfit world here in Canberra.

Fresh off ALL of them just qualifying for the Australian Crossfit Games I always new I was going to have my work cut out for me the last few weeks.

Last week saw us do what is known as 5, 4, 3, 2, 1 which is simply:

5 mins x 40kg Thrusters

4 mins x double under skipping

3 mins x 40kg Deadlifts

2 mins x 40kg Cleans

1 min x burpees

The goal here is to complete as many reps as possible in the time allocated for each exercise. Add up you total for a your score. My score was - 301 (one of the boys got 437, so I was well and truly belted here).

Saturday just gone saw only two of us up and about for the early morning session. Benny has been in hospital all week, so I new this was my chance to give him a run for his money. We set up a ‘Cindy’ variation, swapping air squats for 20kg Thrusters.

‘Cindy’ variation consists of:

5 x pull ups

10 x push ups

15 x 20 thrusters

x 20 minutes for total number of rounds

Total: 12 complete

Ben: 12 1/2 rounds

After about 14 minutes I thought he was slowing down I would storm ahead and finally beat him at something, but he managed to find a second wind and I just couldn’t catch him.. Great session though and my legs are still sore.

Here is a clip of the exercises: