In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:"WHITE"
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Five rounds of:
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
OR
"SANTORA"
US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents Gary and Theresa, and sister Gina.
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:"SMALL"
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
OR
"CARSE"
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:"JOHNSON"
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
AMRAP in 20 Min of:
245/170# Deadlift, 9 reps
8 Muscle-ups
155/105# Clean, 9 reps
OR
"RANKEL"
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
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.
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:"JAG 28"
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
For time:
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.
OR
"HAMMER"
Five rounds for time of:
135/95# Power clean, 5 reps
135/95# Front squat, 10 reps
135/95# Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
In recognition of Memorial Day, let us remember and honor
those who made the ultimate sacrifice.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.
"What is the moral difference, if any, between the soldier and the civilian?"
"The difference lies in the field of civic virtue.
A soldier accepts responsibility for the safety of
the body politic of which he is a member,
defending it, if need be, with his life.
The civilian does not."
Starship Troopers, Robert Heinlein
I will be out of town doing Army stuff next week...The gym schedule will not channge other than there will be NO 6:15 class on Tuesday and Thursday. Thanks for your 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.
WOD: ALTERNATING DOUBLE TABATA
*8 alternating intervals of 20 seconds of work / 10 second rest for each exercise.
Lowest number of repetitions completed for each exercise is your score.
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 & Jerk, 3X5, 85% 1RM
Followed By:Strength:
Deadlift, 3X5, 85% 1RM
Followed by:WOD:
21-18-15-12-9-6 Rep Rnds 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.
Thanks to all the women who participated in our Ladies Night!! Our next scheduled Ladies Night wil be THUR, 07JUNE12, 5:30PM . Afterward, all are encouraged to make their way to The Liesure Club... http://www.facebook.com/theleisureclub and enjoy an evening of good food, spirits, coffee and live music.
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, 3X5, 85% 1RM
Followed By:Strength:
Back Squat, 3X5, 85% 1RM
Followed by:WOD:
10-9-8-7-6-5-4-3-2-1 Rep Rnds Of:
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife Amy and three children, Michael, Landon and Olivia.
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.
This is a heads up to everyone, but in particular the female athletes at Razor's Edge...LADIES NIGHT!!! It's on... Thur May 10, the gym will close to the guys after the 4:15PM class is over, and be open only to the women for a 5:30-6:30 pm WOD...You guessed it NASTY GIRLS. Afterward, all are encouraged to make their way to The Liesure Club... http://www.facebook.com/theleisureclub and enjoy an evening of good food, spirits, coffee and live music. A sign up roster will be at the gym.
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, 2X3 @ 85% & 3X3 @ 90% 1RM
Followed By:Strength:
Deadlift, 2X3 @ 85% & 3X3 @ 90% 1RM
Followed by:WOD:
6 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.
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