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Monday February 21, 2011

Austin nailing a squat clean during "Linda" last week.


C.A.T. training schedule

Mon: single

Tues: double

Wed: single

Thurs: off

Fri: double

Sat: single

Sun: single (Cadence "endurance" competition) - get registered! Everyone should do this!



ROMIK focus

- Pigeon 2 min/side

- hip flexor wall stretch 2 min/side

- foam roll/pain ball as needed




21-15-9 rep rounds for time of:

- Thrusters (95/65)

- Pullups



- sit around and talk about how awful that was...


Post results and thoughts to comments.

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Reader Comments (19)

Damn! missing Fran! i have to be in Vegas for 5 WHOLE DAYS for work. boo. all these things that hold me back.... I am gonna check block and work out as I can, from Vegas. See you guys next week!

February 20, 2011 | Unregistered CommenterThamar

9:11 scaled to jumping pullups and 42lbs. My fav. President? How can I choose just one!?

February 21, 2011 | Unregistered Commenterangie

11:13 rx

ever since i went to the level 1 cert a couple years ago, it has been a goal of mine to be able to complete fran as rx'd. and i did (this is the first time i've tried since then). now to whittle down that time a bit...

February 21, 2011 | Unregistered Commentergiselle

7:25 rx

Nice way to start the week...kinda...

Best part was cheering Alicia as she completed the wod and did an awesome job on those thrusters!

February 21, 2011 | Unregistered CommenterLu

4:55 RX: the 15 minutes after this workout is a nightmare! Lungs, legs, headache, and a cough that feels like you smoke 3 packs a day.

February 21, 2011 | Unregistered CommenterGaines

7:35--again, puill-ups were my pacer and need to work on extension at base and kipping
Did 3 rounds of max knees to elbow and a 1.5 mile run

February 21, 2011 | Unregistered CommenterGoog

8:32 Rx
Thank you again Josh for NOT having a strength component or a finisher today!

February 21, 2011 | Unregistered CommenterMrs Ryno

4:28 Rx... I'm with Gaines. the aftermath is the worst!

February 21, 2011 | Unregistered Commenter27

Metcon: 6:32rx need to be able to push myself more on thrusters... I hate mental blocks!

February 21, 2011 | Unregistered CommenterJames

12:51 (85#). Yes Josh I should have done this RX. Next time. Still hurt something fierce.

February 21, 2011 | Unregistered CommenterNick (a.k.a. Ryan Reyonlds)

8:48Rx. Holy crap, that was intense! My lungs felt like they were going to implode afterwards!

February 21, 2011 | Unregistered CommenterDato


February 21, 2011 | Unregistered CommenterAdam

11:03 Rx - My pull ups have gone to poop in the last 6 months... :(
Ripped my hand for the first time since the summer, ironically on the last pull up. Why does it always tear on the last rep...?

February 21, 2011 | Unregistered CommenterRoxan

Tendonitis in the elbow...WOD not RX but still a work out.

February 22, 2011 | Unregistered CommenterSF

We did Fran too...hit my PR 3:04...feel like I can do thrusters were all unbroken, but I broke up my set of 15, and 9 pull time I'm breaking into the 2's! Miss all you guys! Cheers

February 22, 2011 | Unregistered Commentermarkus

3:46 rx

February 22, 2011 | Unregistered Commenterf3

8:43 RX

Now, I am not going to be able to work out all week :) too sore!

February 22, 2011 | Unregistered Commentertaylor

I'm a 50/50 blog lurker. :) Sorry Josh!
RX - 13: 38. previously not RX at 12+ minutes, so an improvement.

February 22, 2011 | Unregistered Commenteralexia

6:52 (w/dumbbells) on Tuesday

February 24, 2011 | Unregistered CommenterHagan

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