‘You chimps had your time in the sun, here comes the Gorillas!’ – Marcus Herou

The headline is a reaction to the release of Reebok CrossFit Games Regional Workouts. After all the complaining about the burpees in 12.1, we now have some grunt work!

THIS IS MY KIND OF PROGRAMMING! I mean 100kg hang cleans, 45kg one arm snatches, 156kg deadlifts and squats, squats and more squats in metcons! C’MON!!!

I was dreading the final stages of preparation…not anymore! I can’t wait to get my teeth into these workouts – and I will enjoy playing around with the movement combos over the next few weeks! For those of you who haven’t seen the workouts yet – here they are!






Athlete Profile

Dan Edwards

Dan started his Athletic Evolution on Jan 22 2012. Here’s his story so far…

Q – When did you start CrossFit and why?

A – I started playing around with CrossFit with my good friends, Dan Crisp, Josh Skepper and Mike Barker in Dan’s garage gym AKA “The Cave” back in 2009. We were self taught and had limited equipment but we made things work. I have some awesome memories of just working out in a garage with my mates – that is what it’s all about. I then took off to the bright lights of Cardiff to begin a degree. There weren’t any boxes in Cardiff at this point (there are now four!) and I was missing training in this way so I decide to contact someone who may be in the know about CrossFit in Cardiff. Out of some sort of freakish coincidence I got in contact with Andy Edwards (co-owner and head coach at Dragon CrossFit) who was thinking about setting up a box in Cardiff, we began training together and the rest is history.

Q – What’s your favourite WOD?

 A – This is a tough choice, I’m going to have to pick the lesser of quite a few evils here! OK, so, pre-strength training my favourite WOD was probably ‘Helen’. However, my favourite WOD now that I am strength training is ‘Grace’ – it’s just you and the barbell and that  don’t lie…it just effing hurts!

Q – What’s your least favourite WOD?

A –  There is nothing that strikes fear in to the heart of any CrossFitter like the name ‘Fran’.

Q – What’s your favourite movement?

A – My favourite lift to watch (when performed correctly) is the snatch. The international standard athletes just blow my mind with their speed, strength, power, mobility, control and skill. My favourite lift to perform has to be the power clean. It’s just raw explosive power and there is nothing more manly than moving a heavy weight over a fairly long distance FAST (being 6 ft 2 in I haven’t been blessed with the ideal biomechanics for oly lifting!).

Q – What’s your biggest weakness?

A – I’d have to say my biggest weaknesses are the mobility issues I have. I have been working on these things (perhaps not as much as I should) and there has been progress. However, I’m stuck in this mind-set that mobility work is not a glamorous form of training and it REALLY hurts but I realise this attitude needs to change if I want to take my training to the next level.

Q – Who is your sporting hero (CrossFit or otherwise)?

A – My sporting hero – Brian O’Driscoll. The guy has been at the top of his game for many years. He is not the biggest guy on the pitch but he combines a good rugby brain, mad skills, pace and big hits to be one of the most effective centres to ever grace the game!

Q – What is your favourite meal? Choose wisely; this will tell us a lot about who you are!

A – Favourite meal… On a good day (for all you “paleo” fans out there) – Steak and oven roasted sweet potato chips! On a cheat day (those of you who are of a nervous disposition, look away now) – Stuffed crust meat feast pizza with all the trimmings.

Q – Why did you choose Athletic Evolution?

A – So, the reason I chose Athletic Evolution was me wanting to take some ownership over my strength training. I knew of Owen’s reputation amongst the CrossFit community and had also seen (via facebook) that he was putting up ridiculous numbers on the oly lifts etc. I did a bit of research in to the type of qualifications that Owen has and soon realised they are very credible. I then bit the bullet and went for it (Editors Note:  Dan was paid nothing to say this!)

Q – How is the programming going?

A – The programme is going very well. After little over 2 months I have added 12.5 kg to my 5 RM strict press, 20 kg to my 1 RM power snatch, 10 kg to my 1 RM power clean and that is to name just a few! I’m enjoying strength training whereas before I didn’t. To make things better, I have seen fantastic gains in my strength and I hit PB’s what seems to be every time I walk in to the gym! After coming in to a patch of injury Owen has been able to tailor the programme to fit my new requirements and I am still hitting PB’s without risk of injury. Strength training is all about chipping away at your numbers – any progress, whether it be 0.5 kg or 10 kg should be seen as improvement. The art in the programming is implementing it in such a way that allows for constant development and progress. I feel I am continuing to reach new levels on a daily basis, so, thanks, Owen. This stuff works, for sure!


I’ve said it once, and I’ll say it again…

I won’t keep you in suspense…RUNNING SUCKS!

Yesterday I hit I 5 mile run in 34:20. Whilst fairly happy with the time, my body feels like a train wreck today.


Before I post today’s workouts, just a little bit of housekeeping…

If you are not already reading the following blogs, you need to get your house in order:

1. The Outlaw Way (Rudy Nielsen is programming for a vast amount of the CrossFit community…all of them are BADASS)

2. Lift Big Eat Big (‘If you can’t fix it with squats or fish oils you are probably going to die’)

3. Jon North – Attitude Nation (Attitude Nation General and American Hero)

4. James Jowsey (‘Functional’ Movement Jedi Master)


Today’s Training

Today’s training involved two WODs. The first of which was a test for the glass shoulder and chocolate wrist that I’ve been suffering with. Once I was deep into the WOD neither seemed to bother me too much.

20 minute AMRAP


100′ broad jumps

15 V-Ups (DEMO)

9 rounds

30 minutes rest

5 rounds for time

50′ OH Walking Lunges, 1.5 pood KB

15 swings, 1.5 pood KB


Well That’s a First!

Two WODs with 10 minutes rest between.

1. 10 rounds for time:
10 pull ups
20 squats

2. For time:
200m bear crawl
Complete 5 burpees every 20m


That’s the first time I’ve every considered burpees as rest! Th beat crawl was pretty sucky!


Hills and Holidays

I’ve got a week or so off work, so I’m training at home – which is very different for me. Time at home is usually completely dedicated to family stuff. It’s been interesting having Olivia (my 4 year old daughter) shouting words of encouragement whilst training in the garden…she has come out with some cracking comments!

Today saw me tackle two WODs, with 1 hour rest between:


4 rounds for time:

5 push press, 50kg rock

10 burpees

20 one legged squats, alternating legs



5x200m hill sprints

3 mins recovery (walking back to the start)






My legs were smoked after the 4th run. The pistols and lunges from the past few days really seem to drain the life from them.


Start of the run

Top of the hill



A Proud Day

8 current and former Hartpury College, and Athletic Evolution athletes were involved with England Women’s Rugby U20s against France today. It’s nice to see the girls achieving what we’ve wanted for them; and what they’ve wanted for themselves…hard work DOES pay off!

















Last night, in the semi finals of the 2012 Fira U18 Tournament, we had 4 players in the starting line up for England against Wales. Ross Moriarty (pictured below) bagged himself a try and Billy Burns slotted two penalties and a conversion. Nicky Thomas, another Hartpury student, started on the bench for Wales. We must be doing something right, right?









Wednesdays Session

For time:

15 deadlifts, 130kg

15 muscle-ups


10 mins rest

2km row


The muscle-ups proved a challenge with the tendinitis in my wrist but I’m happy with the time. And yes…the row sucked! I went out a little too conservatively and had to push really hard to get the time down. Again, I’m happy with the time.


Welcome back to HSPUs

My shoulder is causing some concern. I’ve been battling with some kind of impingement, on and off, for about 8 months. Today’s WOD was loaded with HSPUs and it wasn’t until the 3 round that I had a pain free rep – by which time I was fatiguing FAST! I need to construct a warm-up that will activate the area without causing fatigue as I know that there’ll be HSPUs at Regionals…something to think about!

I’ll be posting an athlete profile on Dan Edwards later. Keep a look out, this kid is getting stronger by the second!

Tuesday’s Session

20 minutes to establish a max snatch


This was my focus today


12 minute AMRAP

6 squat snatch, 60kg


6 rounds + 1 snatch

I can’t wait to see what state my shoulders are in tomorrow!