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.
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:
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 & Jerk 5x3 each @ 75-80-80-85-85%% 1RM Followed By:
Strength:
Deadlift 5x3 each @ 75-80-80-85-85%% 1RM Followed by:
WOD: TABATA THIS!!
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
***BUY-IN - RUN 500M***
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.
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: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 each @ 75-80-80-85-85%% 1RM
Followed By:Strength:
Front Squat 5x3 each @ 75-80-80-85-85%% 1RM
Followed by:WOD:FGB...WTF???
21-15-9 Rep Rnds For Time:
Just a heads up everyone...The Gym will be CLOSED by 7PM tomorrow night...Fri 24Feb12. We will be open again for business as usual Monday 27Feb12... We will be open again on Monday, and back on track with Saturday classes. Thanks for your cooperation and understanding.
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:WOD:13 IS My Lucky Number!
14-12-10-8-6-4-2-4-6-8-10-12-14 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.
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: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, 3X3, 80% 1RM
Followed By:Strength:
Front Squat, 3X3, 80% 1RM
Followed by:WOD:Running on Dead!
Three rounds for time of:
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 Gym will be CLOSED this Saturday. I have my National Gaurd training this weekend. We will be open again on Monday, and back on track with Saturday classes.
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 gym will be open tomorrow morning. The doors will be open for athletes coming for the morning classes, but I will not be there. Please follow the WOD posted on the blog.
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:WOD:McGHEE
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq.
He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C.,
his mother Sherrie Battle McGhee, and his brother Zachary.
AMRAP in 30MIN:
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:
WOD:
RYAN 5 rounds for time:
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008,
when he stepped off his fire truck responding to a call.
He is survived by his parents Andrew and Jackie Hummert.
Rx
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Intermediate
7 Jumping Muscle-ups
15 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Novice
7 Muscle-up Transition
10 Burpees
Each burpee terminates with a jump one foot above max standing reach.
OR
TYLER 5 rounds for time:
1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
Head's up everyone. The gym will be CLOSED SAT 4FEB12 while Gil is going through his Senior Coaches Course with USA Weightlifting. We will re-open MON 6FEB12.
We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.
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