Get skinned

Thursday 111201

A. Skin the Cat 3-3-3-3-3

B. “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 111113.

Sophie presses:

Strength in temporary–technique is forever
Great TED talk on Why things hurt
Taking chances in the kitchen
It’s not about the numbers
Exploit the raw

Jiu Jitsu with Clockwork BJJ

Who: Weekend Warriors of CFNYC

What: Private Jiu Jitsu Training

When: Saturday, December 17th, 2011 at 1:30pm

Where: Clockwork BJJ, 39 W 14th Street, Suite 202 (between 5th and 6th)

Wow: Come learn Jiu Jitsu and expand your fitness (and self defense) knowledge with Sebastian Guerriero and Alex Bednenko as they take us through elements of Brazilian Jiu Jitsu including offensive and defensive techniques, grappling, and ground fighting.

Click here
to reserve your spot!

If you have any questions, email

About BJJ: BJJ is a martial art and combat sport that focuses on grappling and especially ground fighting with the goal of gaining a dominant position and using joint-locks and chokeholds to force an opponent to submit. The art was based on early 20th century Kodokan Judo, which was itself then a recently-developed system (founded in 1882), based on multiple schools (or Ryu) of Japanese Jujutsu.

One of the most important aspects of BJJ is that it promotes the principle that a smaller, weaker person using leverage and proper technique can successfully defend themselves against a bigger, stronger assailant. BJJ can be trained for self defense, sport grappling tournaments (gi and no-gi/submission wrestling) and Mixed Martial Arts (MMA) competition.

* * * * *
A. 5 Rounds:
5 Barbell Rows
Thoracic Mobility (Ball or Roller)

B. Find 1 rep max on Clean Drop


  • Anonymous

    288 … suck at pull-ups

  • Erika Ramos

    so.. this wod proves that i can’t do basic math when i’m tired. i said 257 but i calculated it again and i actually got 273.

    • Kate J

      I got to the office and counted again, hoping I was bad at math. Nope. Still 285.
      6 reps away from a PR. I used a skinnier band this time, so that’s something.

      • Erika Ramos

        NICE! well done! you’ll get that PR with an even skinnier band (or band-less!) next time! 

  • mike n.
    • Sean M.

      “He wears the mask to simulate high-altitude training.” — if only that were true.

      • keller

        i live right by the UN and sometimes CFFB has a 2 mile weighted vest walk come up as the wod – needless to say using your brain on stuff like this is advisable

  • Anonymous

    Tabata Something Elski

    Pullups (Black Band) – Pushups – Situps – Russian KBS (2 Pood)

    198 (miscounted at the gym…thought I had 200…FML)

    I kinda sorta skinned half the cat today…

    • Michael North

      You skinned the cat. You just didn’t put the skin back on!

      • Anonymous

        You make me sound so ruthless…

    • Anonymous

      Just recounted while entering reps on BTWB.  I forgot that my last 11 swings laid me out, so I didn’t write those down…209!!

  • Anonymous

    “Tabata Something Else” … 369

  • Michael North

    Tabata something else: 254
    Pull-ups (blue band): 51
    Push-ups: 33
    Sit-ups: 66
    Air squats: 104

    28 rep PR from November 13

  • Malcolm

    Tabata something else: 318

  • Anonymous

    Me Doing skin the cat will most likely look like…the dying cat lol – Can’t wait to be good at things like this one day!

  • Anonymous

    split squats, sets of five each side: 70-70-80-80
    Tabata Something Else: 221 total reps

  • Zoe

    Did yesterday’s WOD:
    13:40, 406# w/ DUs and 58# snatch (did the first one as a power snatch before realizing I was supposed to squat). Still have a lot of trouble with DUs, but getting there.

    Then today’s WOD: 325 Rx’d

    • Erika Ramos

      daaaamn, double wods!! good job!!!!

      • Zoe

        Wasn’t my initial plan. But I just liked them both so much I couldn’t decide which to do haha.

    • Jason L

      wow that’s an awesome score

      • Zoe

        Thanks Jason!

  • Rory

    A: 3-3-2
    B: pullups (w/ green band): 43
    pushups: 74
    situps: 74
    squats: 97
    Total: 288

  • Anonymous

    Tabata Something Else: 201

    Black Band Pull-Ups, Situps, Pushups, Squats

  • Mike A

    Tabata Something Else: 230
    Regular Pullups- No Bands

  • Anonymous

    great job AM WODers! So proud of everyone.
    @reisbaron:disqus  – your skin the cat was amazing.
    @d5f5355535ae28b873575522a672e7c1:disqus your double wodding made me feel like a loser.
    @google-d1091e5a8eb1e2e5f951f03f3587939e:disqus – ur the best cheerleader EVER.
     @Gwachsteter:disqus shut the hell up due – 369 is damn fine since you’ve been CrossFitting for what…a month?

    Also – Sophie…join my “locking out overhead” club. 😉

  • The_Lisa

    276, a 13-rep increase from April 24, 2011.

  • Peter

    344 total ( 53 pullups/72 pushups/96 sit ups/123 squats)

    Up from 325 on the 13th.  AND I’m suffering from a nasty cold, so I’m pretty thrilled. 

    First time successfully completing a skin the cat.  Outrageous congestion/sore throat aside, all kinds of good stuff going on today.

  • Jim S

    297 (52,75,80,90)
    Did 271 last time to I’m really psyched.

  • Asegal04

    WOD: 355
    PU: 61
    Push: 78
    Situp: 101
    Squat: 117

    Slight improvement from 323 which was 2 weeks ago…I was expecting more, will have to push harder next time….

  • 298 rx’d

  • Annie

    haha i cant stop posting as Allison. 🙂 sorry!
    298 rx’d

  • Sam G.

    5/3/1 Bench
    5 at 185
    3 at 205
    9 at 227
    Last reps are going down, going to do one more cycle then reset. 

    CFF wod
    5 rounds farmer walks 40 kg kb, max rep plyo push ups

    PU 11,10,7,6,6

  • mike n.

    52,77,103,116 = 348

  • Steve Lynch

    Bench 230# – 4   227.5# – 4 – 3
    Football wod
    5 rounds – max plyo pushups and farmer walk (40kg kb) – pushups 15, 11, 10, 9, 7

  • Eric

    340 (Pull 40, Push 64, Sit. 88, Sq. 148)

  • ali

    368 rx’d

    w the row 404

  • Anonymous

    Did WOD at regular gym (totally not the same) minus pullups bc they’re just not an option w/o a band:
    Push: 67
    Situp: 89
    Squat: 95