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
Snatch, 3X5, 65 -70-75% 1RM
Followed by:
Strength:
Squat, 3X5, 65 -70-75% 1RM
Followed by:
:
For Time:
- Advanced
- Run, 500M
- Dead lifts, 250/175#, 25 reps
- Run, 500M
- Front squat, 115/85#, 25 reps
- Run, 500M
- Push press, 115/85#, 25 reps
- Run, 500M
- Thrusters, 115/85#, 25 reps
Rx
- Run, 400M
- Dead lifts, 225/155#, 25 reps
- Run, 400M
- Front squat, 95/65#, 25 reps
- Run, 400M
- Push press, 95/65#, 25 reps
- Run, 400M
- Thrusters, 95/65#, 25 reps
Intermediate
- Run, 300M
- Dead lifts, 185/115#, 25 reps
- Run, 300M
- Front squat, 185/115#, 25 reps
- Run, 300M
- Push press, 185/115#, 25 reps
- Run, 300M
- Thrusters, 185/115#, 25 reps
Novice
- Run, 200M
- Dead lifts, 135/95#, 25 reps
- Run, 200M
- Front squat, 135/95#, 25 reps
- Run, 200M
- Push press, 135/95#, 25 reps
- Run, 200M
- Thrusters, 135/95#, 25 reps
Ever find yourself trying to explain what we do to the unitiated? "Oh, you mean it's circuit training?", "I do PX90...is it like that", Etc.,Etc. Thanks to the Warrior Athletes at CrossFit Black and Gold for this 'hip-pocket' training on functional fitness and why CrossFit is the long pole in the fitness tent when it comes to athletic training. What is CrossFit? 6 words define the CrossFit prescription. Constantly varied, high intensity, functional movements. We do not have a hard time with the first four words. Where I constantly see problems is with the functional movements piece. Let me be blunt. CrossFit is not a 30 minute full body circuit. Do not get me wrong, there is plenty of room for extended time muscle failure workouts, but the movements must be functional. What is functional movement? Functional movements can be broken down into 8 elements. A functional movement really does all of these things or else it does not fit the definition of functional. This is what makes CrossFit different from what most of us know as a circuit training. For a movement to be functional it must be: 1. Natural. This means something that happens in nature. Dead lifts, squats, pull ups are all excellent example of this. You do these everyday whether you even realize it, most of the time with very little if any load. 2. UMRP (Universal Motor Recruitment Pattern). In even simpler terms, core to extremity power. Meaning I get my momentum from my core and use that to move weight at my extremities. A kipping pull up is a great example of this. 3. Efficient and effective. If movement is not the most efficient way to move the weight then if does not meet the definition of functional. This pretty much excludes any kind of isolation exercise like bicep curls or skull crushers. 4. Essential. Meaning you must to this to live. You must be able to stand up (squat) you must be able to get up out of bed (sit up) you must be able to get up off the ground (push up). 5. Compound or multi-muscular. Again, this kind of ties in with efficient. But all CF exercises use more than one muscle group. Flutter kicks, iron abs, planks, wall sits, crunches are multi muscular but are not efficient so also do not fall into this definition. 6. Elemental. This simply means it cannot be reduced any further. Think about a dead lift, I cannot find a more elemental way to move weight from the ground to the hang position. 7. SAFE. This is probably the most important. If it is not SAFE then you risk injury. Poor form = not safe. Get someone to watch you if you think your form is suspect. 8. Power=(F*D)/T. Each movement is designed to help you move large loads (F), long distances (d), as quickly as possible (t). Think about this. Does it matter whether you go up stairs one at a time, 2 at a time or more? You are moving the same amount of weight the same distance. The most efficient is the one that allows you to do it fastest. If you move the same amount of weight the same distance faster, you increased your power capacity. I hear a lot of folks saying that they are doing CrossFit, and I have no doubt that they believe what they are doing is CrossFit. What I urge you all to do is help spread the right word. Please do not be self-righteous about it, but education is important. As always, I am available for more questions and will make the time to go over all of this or any movements in more detail as will any of the trainers.
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