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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


 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.

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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!

August 30, 2010 | Unregistered Commenterf3

f3 33:14 rx
firefighter yehia 45:10 rx
firefighter montes 45:40 rx

August 30, 2010 | Unregistered Commenterf3

and yeah joey p that time was todays wod...... asshole

August 30, 2010 | Unregistered Commenterf3

34:03 rx

August 30, 2010 | Unregistered CommenterJamie

34:03 rx

August 30, 2010 | Unregistered CommenterJamie

32:21 rx
Good to be back but it took just as long to recover as it did to do the entire workout!

August 30, 2010 | Unregistered CommenterJoey P

Frank...I feel the love! Love going last.

August 30, 2010 | Unregistered CommenterJoey P

34:50 Rx . . . sabotaged by too many ravioli eaten the night before . . .

August 30, 2010 | Unregistered CommenterMike MacD

38:57 Rx

August 30, 2010 | Unregistered CommenterMrs Ryno

59:30 rx

(w/ bloody calluses ftw)

August 30, 2010 | Unregistered CommenterThomas

36:30 Rx
Im back in school now so no more 12 class on monday and wednesdays.

August 30, 2010 | Unregistered CommenterJames

Barbara, I hate you.....
Kinda threw up in my mouth a little on the situps during round 4..

August 30, 2010 | Unregistered CommenterCBS

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.

August 30, 2010 | Unregistered Commenter27

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!!

August 30, 2010 | Unregistered CommenterLu

Never had a crush on you Barbara...but you crushed me. 43:01rx

August 31, 2010 | Unregistered CommenterTC

36:56 Rx

August 31, 2010 | Unregistered CommenterRegoli

53:00 Minutes (Pull-Ups w/ Green Band)

Barbara and i went at it for 42min. thanks K.B.

August 31, 2010 | Unregistered CommenterKarl B.

42:59 Rx

Thanks Josh for making this one up with for making me finish...ouch!

September 1, 2010 | Unregistered CommenterLu


September 1, 2010 | Unregistered CommenterGoog

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.

September 1, 2010 | Unregistered CommenterZissou

Barbara: 38:30

September 3, 2010 | Unregistered CommenterDanser

29:08 rx 11/12/2010

November 12, 2010 | Unregistered Commenterf3

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