Monday August 30, 2010
Joey, flexing in front of the class... again.
Hey Y'all, I'm baaaaack!
After a little Summer vaca, I'm back on the programming and the blogging full time. Thanks to all the guys for helping out and for concocting some brutally good workouts for us. So my first order of business to get EVERYONE posting to comments daily. Not only does this strengthen our community and make the gym more fun, but it's also a great way to keep record of your workouts and track your progress. Notice down on the right column of the page we've archived most of the benchmark workouts we've done. I'm going to start doing this for all of our benchmarks now including our non "WOD" benchmarks like 1 rep maxes, 500m rows, max rep pull-ups, etc. Plus, anytime we repeat a workout I'll put a "compare to" link so you can go back and see if you've improved. So start posting people! And if you follow our programming from afar, like from another state, or country... or even from Courtside (and btw you Courtside "no one's holding me accountable for my standards" followers, you can't actually do the workouts justice there, so get your butts in here and start gettin' it done right)... START POSTING!
Now, regarding our workouts... The thing about developing broad, general, and inclusive fitness, or being CrossFit, is that there's a lot of crap to work on. It's hard to get better at 50 things at once, especially when some of them inhibit progress on others like strength vs. endurance. So while we'll always be trying to get better at everything, let's pick one element per month to really focus and improve on.
This month... gymnastics! And I'm not just talking about muscle-ups and handstand push-ups, I'm talking about moving our bodies through space efficiently (hence the workout for today - the quintessential gymnastics "Girl") Keep in mind we're still going to work on strength, Oly lifts, etc., but any extra work we put in will be focused on gymnastics.
C.A.T. Athletes - hope you had a great Summer, but it's time to get back to work. I know some of you have been hard at work, but others of us (including myself) haven't been quite as "on point". So look for the occasional double day now, including an extra area of focus based on our individual strengths and weaknesses. More on that tomorrow.
C.A.T. weekly schedule
Mon: Single
Tues: Double
Wed: Single
Thurs: off/bonus WOD
Fri: Single
Sat: Single
Sun: off
Today's WOD
"Barbara"
5 rounds for time of:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 squats
*rest exactly 3 minutes between rounds.
Post results and thoughts to comments... NO SERIOUSLY, post results and thoughts to comments.
Barbara Print Article
Reader Comments (23)
great! i got talked into working out last night. i didnt know what to do bc i dindnt know todays wod. so i was like we will do something basic and fast like PUSH UPS, PULL UPS, SQUATS, SIT UPS. and sure as shit whats todays wod!
f3 33:14 rx
firefighter yehia 45:10 rx
firefighter montes 45:40 rx
and yeah joey p that time was todays wod...... asshole
34:03 rx
34:03 rx
32:21 rx
Good to be back but it took just as long to recover as it did to do the entire workout!
Frank...I feel the love! Love going last.
34:50 Rx . . . sabotaged by too many ravioli eaten the night before . . .
38:57 Rx
59:30 rx
(w/ bloody calluses ftw)
36:30 Rx
Im back in school now so no more 12 class on monday and wednesdays.
37:04
Barbara, I hate you.....
Kinda threw up in my mouth a little on the situps during round 4..
no workout today. Still getting over a very annoying cold. But as much as I hate Barbara, I will make this one up this week.
Subbed today's WOD for a parental 'double -day'
WOD 1-manage post-feverish toddlers with colds on 3 hours of sleep...
WOD 2-trip to ER for stitches after son has head vs. bathtub collision
27- hoping to join you later this week to make up today's WOD!!
Never had a crush on you Barbara...but you crushed me. 43:01rx
36:56 Rx
Metcon:
53:00 Minutes (Pull-Ups w/ Green Band)
Barbara and i went at it for 42min. thanks K.B.
42:59 Rx
Thanks Josh for making this one up with me...an for making me finish...ouch!
Barbara--38:19
Couldn't figure out why this was taking everyone so long and then I realized that I didn't rest 3 min between rounds. Oh well. Good workout regardless. 24:37 not RX.
Barbara: 38:30
29:08 rx 11/12/2010