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 5-10 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension or Good Mornings
- Pull-up
- Ring Dip or HSPU
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
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.
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