Monday April 19, 2010

Single Leg Squat from Matthew Morales on Vimeo.

Happy Monday everyone! Here's the C.A.T. sched for the week:

Mon: double

Tues: double

Wed: single

Thurs: off

Fri: double

Sat: single

Sun: single

Class WOD (C.A.T. DD WOD #1)

"Mary"

AMRAP in 20 min of:

- 5 handstand push-ups

- 10 single-leg squats (5 on each side - you may alternate)

- 15 pull-ups

Finisher

3 rounds:

- 30 sec. L-sit

- 1 min. plank

- 1 min. rest

*Spend as much of each "working" min. in the L-Sit/plank as possible.  When you need to rest, keep it short.

C.A.T. DD WOD #2

- Deadlift 6 x 3

- GHD raises or hip extension 3 x 15

Finisher

For time:

- Sprint up Farley Rd.

*Start at the stairs, finish at the fire hydrant at the top of Farley on Winchester.

Post scores and thoughts to comments.

Comments

[f3]

let me start off with i eat and drank way to much this weekend so this workout felt like death for me and really showed me that diet makes a big difference in your performance
"MARY" 11 rounds + HSPU + 1 Single Leg Squat ( all of theses were done on my left leg)

WOD 1 finisher and WOD 2 will be done at 10:30

[Zissou]

Impressive video Chelsea...
10 rounds + HPUs + 4 squats. 95% were done on one leg. Hands ripped real bad.

[f3]

Deadlift 315# for 6x3
Run 1:06

[megan]

first day at starting the c.a.t. workouts! for wod #1: 5 rds + negative hspu, assisted sls and 10 of the pu's. i am finally doing multiple kipping pu's so that's a step in the right direction. wod#2: dl 160# and 1:10 for the run. thank you josh for not making us sprint back!

[Chelsea]

"Mary" 7 rounds rx (no ball)

easiest hspu's i have ever done and i didnt kip on any. squats were what i expected but WOW the pullups were the toughest part!

[Matt]

Wod: 9 Rds

HSPU's and Pulls Ups Rx but not squats...

[Brian]

Mary: 6 rounds + squats Rx. The squats were tough but I got the hang of them. I don't know why but my left leg was way harder so instead of 5 and 5 i did 7 and 3 haha.

[27]

Mary: 9 rounds + HSPU + squats + 1 pullup
*had to squat to a ball, couldn't have done it otherwise. Alternated legs even though my left was way weaker. prob should have done them all on that side.

DL 315 for all 6 sets, 1:05 for the run.

[Cory]

I didn't get a chance to do Mary because only had time for one workout. Decided to work on the DL today- 275, 325,345,345, 365, 375.