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    TallyCF: All things CrossFit

    Entries in Skin-the-cat (34)

    Monday
    Feb072011

    Got to have a good Snatch!

    Today's WOD:

    Snatch Practice - 30 Minutes

    Warm-up:

    1. Row 7 Minutes
    2. Shoulder ROM
    3. Overhead Squat x10 with bar
    4. Snatch 70% 10 in 10

    MOD:

    Snatch

    Post-WOD:

    1. Skin-the-Cat x5
    2. Tabata Sit-up
    Roll & Stretch

    CFTally Athlete Results:

    Theresa 8

    Brennan 10

    Stoner 10

    Kim Possible 9

    Mariana

    Gymee

    Joker 11

    Chris C. 7

    Mighty Mouse 9

    Jeff 5

    Brad 9

    Sushi

    Levi 4

    Brian 12

    The Standard 13

    JuJu 10

    Bill 14

    Rover 8

    Sarge 11

    Amber 9

    Ron 10

    Ashley 9

    Little T 12

    Happy 17

    Kate 9

    Thursday
    Jan202011

    Shoulders need to be Strong AND Flexible

    This stuff doesn't happen in your everyday gym.

    Today's WOD:

    Skin the Cat 4 reps
    Back Lever 4 reps
      
    5 Rounds - not for time
      

    Warm-up:

    1. Jump Rope 100 Singles
    2. Burpee x10
    3. Shoulder ROM
    4. Hip/Back Extension x10
    5. Pull-up x10
    6. Skin the Cat x3
    7. Inverted Hold x2

    MOD:

    Skin the Cat
    Back Lever

    Post-WOD:

    Jump Rope 3 Minute AMRAP
    Burpees 3 Minute AMRAP
    Roll & Stretch

    CFTally Athlete Results:

    The Standard 75 DU / 26 Burpees

    Jolly Green 277 Singles / 14 Burpees

    Tweety Bird 200 Singles / 20 Burpees

    Brennan 280 Singles / 28 Burpees

    Little T 61 DU / 30 Burpees

    Professor 175DU / 39 Burpees

    Upman 63DU / 34 Burpees

    Happy 99DU / 32 Burpees

    Q 245 Singles / 30 Burpees

    Marianna 365 Singles / 31 Burpees Scaled

    Mikel 135 Singles / 18 Burpees

    Mighty Mouse 60DU/ 33 Burpees

    Kim Possible 200 Singles / 32 Burpees

    Isabella 287 Singles / 15 Burpees

    Lizzie 301 Singles / 24 Burpees

    Sarge 240 Singles / 18 Burpees

    Pink Panther 73DU / 37 Burpees

    Rachel 100 Singles / 15 Burpees

    Brian 42DU / 23 Burpees

    Bill 42DU / 28 Burpees

    Monkey 124DU / 26 Burpees

    Skipper 291 Singles / 16 Burpees

    JuJu 196 Singles / 22 Burpees

    Jason 279 Singles / 19 Burpees

    KitKat 35DU / 25 Burpees

    Susie Burpees 283 Singles / 22 Burpees

    French 130 Singles / 5 Burpees

    K-Belle 334 Singles / 25 Burpees

    RubberMan 102DU / 44 Burpees

    Counselor 162DU / 36 Burpees

    Kate 232 Singles / 18 Burpees

    UgoGirl 90DU / 36 Burpees

    Wednesday
    Dec292010

    Jumping, Cleaning, Dipping

    Today's WOD:

    45 Doubleunders
    45 Squat Cleans 135/95 lbs
    45 Ring Dips
    45 Doubleunders
    For time.
    Last on: 01 20 10

    Warm-up:

    1. Jump Rope 100 Singles
    2. Shoulder ROM
    3. Samson Stretch
    4. Ring Dip x10
    5. Hang Clean w/bar x5
    6. Squat Clean w/bar x10

    MOD:

    Doubleunders
    Clean

    Post-WOD:

    Skin the Cat x5
    GHR 5-5
    Roll & Stretch

    CFTally Athlete Results:

    Joker 19:16 scaled

    Brennan 24:00 scaled

    JuJu 22:00 scaled

    Rubberman 14:03 scaled

    Brad 25:38 scaled

    Katie 15:38 scaled

    Jennifer 13:22 scaled

    Ron 24:52 scaled

     

    Monday
    Nov292010

    Can you move your body?

    Mariana never thought she would be skinning-the-cat but here she is!

    Today's WOD:

    8 Handstand Push-ups
    5 Skin-the-Cat
    3 Inverted Holds
      
    4 rounds NOT for time.
      

    Warm-up:

    1. Jump Rope 100 Singles
    2. Sit-up x15
    3. Squat x10
    4. Hip/Back Extension x10
    5. Reverse Hyper x10
    6. Shoulder ROM
    7. Ring Dip x10
    8. Pull-up x10
    9. Burgener Warm-up w/bar

    MOD:

    Handstand Push-up
    Skin-the-cat

    Post-WOD:

    Jump Rope 5 Minute AMRAP
    Roll & Stretch

    CFTally Athlete Results:

    The Standard 4 rounds Scaled / 121DU

    Joker 4 rounds Scaled / 50DU

    Kim Possible Practice / 20DU

    Joel Q. Practice / 425 Singles

    Mariana Practice / 359 Singles

    Little T 4 rounds Scaled / 106 DU

    Sarge Practice / 287 Singles

    Keith Practice / 48DU

    Mighty Mouse 91DU

    Special K 73DU

    Brian 4 rounds Scaled / 72DU

    Levi 4 rounds / 201DU

    Lizzie Practice / 435 Singles

    RubberMan 3 Rounds / 108DU

    Skipper 3 rounds Scaled / 500Singles!

    Counter 3 rounds Scaled / 75DU

    Monkey 4 rounds Scaled / 221DU

    JuJu Subbed 

    Kelly B. 3 Rounds Scaled / 0DU

    Wayne 4 rounds / 50DU

    Kate 3 rounds Scaled / 409 Singles

    Counselor 4 rounds / 202DU

    Sushi 3 rounds Scaled / 70DU

    Friday
    Sep242010

    Hold on Tight!

    Nice back lever!

    Today's WOD:

    25 Ring Pull-ups
    10 Muscle-ups
    25 Ring Dips
    15 Skin-the-Cat
    10 Back Levers
    10 Front Levers
      
    For time. 
      
    Never give up form for time.
    Never go to failure on gymnastic moves.

    Warm-up:

    1. Jump Rope 200 Singles x1
    2. Samson Stretch
    3. Shoulder ROM
    4. Squat
    5. Front Squat w/bar
    6. Ring Push-up
    2 rounds of 10 reps.

    MOD:

    Muscle-up
    Front/Back Lever
    Skin-the-cat

    Post-WOD:

    Roll & Stretch

    CFTally Athlete Results:

    David C. 40:00 Scaled.

    Trey G. 40:00 Scaled.

    Melissa Practice

    Shawn Practice

    Anne Marie Practice

    Johnson Practice

    Sushila Practice

    Lauren Practice

    Joel Q. Practice

    Shelby Practice

    John 24:51

    Susie Practice

    Levi ?

    Shaun 42:26

    Keith Practice

    Catherine Practice

    Sahil Practice

    Kelly B. Practice

    Susie's having fun!

    Another nice back lever. Good assist Shaun!