Posts tagged skin the cat
Running With Grace
3 months ago
Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th!
Space is limited! More info here
WOD for Friday 020113 - Click Here For Today’s Schedule
Ring Inversions, Skin the Cats
20-40 Strict Progressions from one movement to the other
–Rest–
3 Rounds For Time:
10 Clean & Jerks (135/95)
Run 400m
Post Workout Time to Comments
For the skill segment, perform a ball up to a ring inversion (hanging upside down with shoulders, hips, ankles in line) and hold for 1-2 counts. Then ball back up and UNDER CONTROL perform one Skin the Cat. If you can stay under control and perform multiple reps you should, BUT do not work anywhere close to failure. Stay fresh and perform single reps as necessary. Do not rush through this…safety first!
For the conditioning workout, these are full squat cleans. You can power clean the bar to your shoulders and perform a front squat if necessary. You can push jerk or split jerk.
ENDURANCE WORKOUT tonight at 6pm!
Ring Inversions and Skin the Cats
Michael, Row Your Boat
1 year ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Sunday 042212 — Click Here For Today’s Schedule
Ring Practice
–Rest–
“Michael”
3 Rounds For Time:
Run 800m
50 Back Extensions
50 Situps
Post Workout Time to Comments
For the skill segment, practice some skills on the Rings – dips, pushups, supports, ball ups, inversions, skin the cats, levers.
This is a CrossFit Benchmark Workout. Back extensions should be done on the GHD. Situps can be done on an Abmat or the GHD. However, if you are not used to REGULAR high rep GHD Situps use extreme caution with this one. Do not underestimate the power of the GHD Situp. If you don’t believe me read this.
ENDURANCE WORKOUT today at 9am with Coach Paul!
Mobility, focusing on ITB
Drills, including partner “falling” drills
If at least 5 people attend tomorrow’s session (if not, WOD announced then):
10 minutes of Fartlek
rest 2 minutes
Maximum of 15 minutes of Native American Run (less if someone “wins”)
Stretch
GHD Situps with Coach Glassman
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Cat Skins
1 year ago
NEW BOOTCAMPS START MONDAY!
WOD for Thursday 062311 – Click Here For Today’s Schedule
Skin the Cats
Perform 2 on the minute for 10 minutes
–Rest–
5 Rounds For Time:
15 Power Clean (135/95)
30 Abmat Situps
Post Metcon Time to Comments
For the skill segment, perform two Skin the Cats on the minute for 10 minutes. Pay close attention to maintaining a tight “ball up” position. If you cannot perform skin the cats, perform two inverted ball ups on the minute. .
For the Metcon, do not do reverse curls and call them Power Cleans. Make sure the bar hits a full, elbows up rack position on each rep.
ENDURANCE WORKOUT tonight at 6pm with Coach Erin!
Upcoming Foundations Courses
Starting June 28th - (Tues/Thurs @7pm) — Only 3 spots left!
Upcoming Bootcamps — Beginning MONDAY!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)
Skin the Cats!
