The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
5 rounds - 7 sets per round of the following sequence:
Weight can only hit the floor at the beginning of the power clean.
The only authorized rest positions are in the hang, resting in the hips, racked on the shoulders position, or on the back.
If the you put the weight down, even to re-grip, the set does not count.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
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The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:
Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Clean 3X3, 75-80-85% 1RM Followed By:
Strength:
Shoulder Press 3X3, 75-80-85% 1RM Followed by:
WOD: Up And At 'Em!:
3 rounds for time:
Advanced
Run, 200M
Run Backwards, 200M
Box Jumps, 24", 10 reps
Deadlifts, 295 / 205#, 3 reps
Rx
Run, 200M
Run Backwards, 200M
Box Jumps, 20", 10 reps
Deadlifts, 275 / 185#, 3 reps
Intermediate
Run, 100M
Run Backwards, 100M
Box Jumps, 10 reps
Deadlifts, 250 / 175#, 3 reps
Novice
Run, 75M
Run Backwards, 75M
Box Jumps, 10 reps
Deadlifts, 225 / 155#, 3 reps
Post time, rounds or load to comments
Jon Gilson of Again Faster on Dedication. . .
You think you know pain, but you have no idea. The heart
thumping, chest expanding, lactic acid burn of your last workout
was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered.
Plasma forced its way into his lungs, causing him to hack on
repeat. He choked down bile halfway through, and ended on
his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your
workout was, Guy Number Two was still collapsed, the prospect of
driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn't say a word.
CrossFit is a decidedly masochistic pursuit. To
be any good at it, you have to enjoy the pain. You have to
push back the threshold day after day, until last year's traumas
feel like an hour-long rubdown at the Canyon Ranch. One day,
you find a threshold that takes the whole thing just a little too
far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They're not
particularly genetically gifted. Hell, most of the top
CrossFitters in the world would get absolutely pummeled in your
standard game of rugby, buried by larger athletes begat by larger
parents.
What differentiates these individuals is not a gift, but an unreasonable desire
to push self-imposed suck beyond its logical limits. What comes out the other side becomes
legendary.
Like any human pursuit, we seek ways around the hard part. Limited range
of motion and new techniques. Dropping the deadlift from the top, bouncing it off the
floor. Squatting above parallel and not standing up all the
way. Chicken-necking above the chin-up bar, and reviewing
the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It?s pure out-and-out rationalism.
At some point, the next threshold is the one that takes it too far,
leaving us in an exercise-induced hallucination that lasts a few
moments too long. Our hearts bounce around our insides for
one beat too many, and our lungs beg to explode for an unwanted
extra second. Every exhalation coincides with a constriction
of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right
supplements, there's a way around the Hard Part. Enough
sleep and enough vitamin B will get you the sub-whatever time
without the attendant pain. There's no need to redline your
heart rate or pop capillaries. No need to ache so badly at
night that you can't sleep. Surely, there are ways around
this.
Fortunately, the steroids are a no-go, and the exercises are done correctly
or not at all. The only way to legend is through ever-mounting piles of
pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be
done with Brillo Pads. If you can talk, you're not trying
hard enough. If your nerves aren't frayed and ready to
rebel, you'll never get there.
Do yourself a favor, and realize that there's no technique in the world that will save
you. There are no pills, no secrets, no passwords on the path to greatness.
You've got to embrace the pain, push the threshold, and feel the suck, and then you?ve got
to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and
massaging your sternum with your heart starts to feel good after a while. The plasma
finds its way out of your lungs, and eventually you'll be able to drive.
Sometimes, lying on the floor is its own reward.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
An excerpt from the Earth Book of The Book of Five Rings The Classic Masterpiece by Miyamoto Musashi - go rin no sho. . .
Those who sincerely desire to learn my way of strategy will follow these rules for learning the art:
Do not harbor sinister designs. Think honestly and truthfully.
The Way is in training. One must continue to train.
Cultivate a wide range of interests in the ten skills and ten arts. Then one can definitely find the benefits of hyoho and develop oneself.
Be knowledgeable in a variety of occupations, and learn the thinking of people who work in them.
Know the difference between loss and gain in worldly matters.
Nurture the ability to perceive the truth in all matters. It is important to build up an intuitive judgment and understand true values.
Be aware of those things which cannot be easily seen with the eye. Develop intuitive judgment and a mind that freely controls one's body.
Do not be negligent, but pay attention even to the smallest details. Keep them in mind all the time, so as to avoid unexpected failure.
Do not engage in useless activity. Do not argue about useless things. Concentrate on your duties.
It is important to start by setting these broad principles in your heart, and train in the Way of strategy. If you do not look at things in a larger context it will be difficult for you to master strategy. If you learn and attain these principles, you will never lose even in individual combat against twenty or thirty enemies. First of all, you must set your heart on strategy and work earnestly while sticking to the Way. With time you will be able to beat men with your hands, and to defeat people by using your eyes. When through training you become able to freely control your own body, you can conquer men with your body. And because strategy develops the mind, with sufficient training you will be able to beat people with your spirit. When you have reached this point, will it not mean that you are invincible? Moreover, in large scale strategy the superior man will attract and keep able subordinates, bear himself correctly, govern the country and care for the people, thus preserving the ruler's discipline. The Way of strategy is to be self-reliant, not losing at anything, to guide others, to gain benefits and honor, and to make peace with others.
Warmup:
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
1-2 rounds of 10-15 reps of:
Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:Skill:
Kipping Pistol 10 per leg
Followed by:WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Snatch 5X3, 70-70-75-75-80% 1RM
Followed By:Strength:
Squat 5X3, 70-70-75-75-80% 1RM
Followed by:WOD:
FRAN 21-15- and 9 reps rounds, for time of: Advanced*
Thanks to everyone for coming out to our first weightlifting clinic! We look forward to our next clinic in this series...Keep an eye out for it on our FaceBook page...
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
We WILL NOT have an OPEN HOUSE SAT 14JAN due to the Olympic Weightlifting Clinic we are hosting. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.
Join us SAT, 14JAN12 for a weightlifting clinic on the basics. Click Here to sign up.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.
The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm up is a effecient and effective method for preparing to train.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:Lift:Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Snatch 3X5, 65 -70-75% 1RM
Followed By:Strength:
Shoulder Press 3X5, 65 -70-75% 1RM
Followed by:WOD:3 Rounds For Time:
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting
while on duty on October 31, 2009.He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Five rounds For Time Of:
Bear crawl 100 feet
Standing broad-jump, 100 feet (Do three Burpees after every five broad-jumps)
*If you've got a twenty pound vest or body armor, wear it.
Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:
Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Dip
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:
WOD:
F--k Yeah
4 rounds for time :
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