The WOD - THUR, 01NOV12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:

Post load/time or rounds to comments.

The WOD - WED, 31OCT12

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
  

*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, 1x3@75%, 2x3@80, 2x3@85% 1RM
Followed by:

Strength:
Deadlift, 1x3@75%, 2x3@80, 2x3@85% 1RM
Followed by:

WOD
That Little Robot is Humping Your Leg!!
5-10-20-30 Rep Rnds For Time:

Rx
• Box jumps, 24"
  
• Walking lunge steps per foot
  
• Overhead squats, 75/55#
  
  
  
  Scaled
  
• Box jumps, 20"
  
• Walking lunge steps per foot
  
• Overhead squats, 55/35#
  
  
  
  Novice
  
• Box jumps, 18"
  
• Walking lunge steps per foot
  
• Overhead squats, 30/15#
  
  

Post time, rounds or load to comments

The WOD - TUES, 30OCT12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:

Post load/time or rounds to comments.

The WOD - MON, 29OCT12

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
  

*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
  

Followed By:

Post time, rounds or load to comments

The WOD - FRI, 26OCT12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Birthday and Halloween WODS!
PICK ONE AND ENJOY!!!:

Lil's Bain/Kim's Pain
3 RFT:
• BUY-IN 500M Row
  
• Jumping BackSquats, 45/30# bar, 20reps
  
• Kettlebell Pick ups, 1.5/1 pood, 20 reps
  
• Run Backwards, 100M
  
• AbMat Sit up with Medball, 20/16#, 20 reps
  
• CASH-OUT 500M Run
  
  
  
  Kurt IS the Dark Knight
  
  AMRAP in 25Min of:
  
• KB Front Squat, 1.5/1 pood, 6 reps
  
• Pull Up, 8 rep
  
• HSPU, 10 rep
  
• KB Walking Lunges, 1.5/1 pood, 12 steps per foot
  
• Sledge Strikes, 16 rep
  
• Run, 200M
  
  
  
  Evan's AWESOMENESS!
  
  4 RFT:
  
• Bear Complex, 4 reps, 95/65#
  
• Burpee, 8 rep
  
• Box jump, 24", 12 reps
  
• Run, 400M
  
  
  
  Victoria's Secret!
  
  For Time:
  
• 1K Run
  
• Ring Push ups,35reps
  
• Air Squats, 35 reps
  
• Kettlebell Snatch, 1.5/1 pood, 35 reps(divide the work between each hand)
  
• 1KM Run
  
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 25OCT12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:

Post load/time or rounds to comments.

The WOD - WED, 24OCT12

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
  

*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
  

Followed By:

Post time, rounds or load to comments

The WOD - TUES, 23OCT12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Post load/time or rounds to comments.

The WOD - MON, 22OCT12

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
  

*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
  

Followed By:

Post time, rounds or load to comments

The WOD - FRI, 12OCT12

MYSTERY WOD*

*Otherwise known as "Mel...make me strong!!"

The WOD - THUR, 11OCT12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Skills &Amp; Drills Hollow Rock 5 X 10 sec Followed By: WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Rx
• Dumbbell hang squat cleans, 30 /20 #
  
• Ring Dips
  
• 1 5M Standing broad jump per round
  
  Scaled
  
• Dumbbell hang squat cleans, 20/10 #
  
• Banded Ring Dips
  
• 1 5M Standing broad jump per round
  
  
  Novice
  
• MedBall cleans, 16/12 #
  
• Jumping Ring Dips
  
• 1 5M Standing broad jump per round
  

Post load/time or rounds to comments.

---

Hollow Position, Gymnastics Cert, Roger Harrell ...[wmv]

The WOD - WED, 10OCT12

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
  

*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
  

Hang Power Clean, 1X5 @ 75% Hang Clean, 1X5 @ 75% Clean, 1X5 @ 75% 1RM
Followed By:
Strength: Deadlift, 3X5 @ 75% 1RM
Followed by:
BUCK FURPEES!!!
21-15-9 Rep Rnds For Time:

Rx
• Burpee KBS, 2/1.5 pood
  
• Burpee pull-ups
  
  
  Scaled
  
• Burpee KBS, 1.5/1 pood
  
• Burpee pull-ups
  
  
  Novice
  
• Burpee KBS, 1 pood/12kg
  
• Jumping pull-ups
  

The WOD - TUES, 09OCT12

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
Thermopylae
For Time:

Rx 30x reps each, use same bar load throughout (95#/65#)

• Overhead squat
  
• Clean
  
• GHD sit-up
  
• Deadlift
  
• Toe-to-bar
  
• KB swing, 1.5/1 pood
  
• Sumo Deadlift High Pull
  
• GHD Back extension
  
• WBS, 20/16#
  
• Pull-ups
  
  Scaled
  25x reps each, use same bar load throughout (75#/55#)
  
  
• Overhead squat
  
• Clean
  
• GHD sit-up
  
• Deadlift
  
• KTE
  
• KB swing, 1 pood/12kg
  
• Sumo Deadlift High Pull
  
• GHD Back extension
  
• WBS, 20/16#
  
• Pull-ups
  
  Novice
  20x reps each, use same bar load throughout (75#/55#)
  
  
• Overhead squat
  
• Clean
  
• GHD sit-up
  
• Deadlift
  
• KTE
  
• KB swing, 12kg/20#
  
• Sumo Deadlift High Pull
  
• Good Morning
  
• WBS, 16/12#
  
• Jumping Pull-ups
  
  

Post load/time or rounds to comments.

The WOD - MON, 08OCT12

In Honor of:




A Crossfitter killed in the line of duty.


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
  

*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
  

Hang Power Snatch, 1X5 @ 75% Hang Snatch, 1X5 @ 75% Snatch, 1X5 @ 75% 1RM Followed By: Strength: Back Squat, 3X5 @ 75% 1RM Followed by: 'RANDY' For Time:

Rx
• Power Snatch, 75/55#, 75 reps
  
  
  
  Scaled
  
• Power Snatch, 65/45#, 75 reps
  
  
  
  Novice
  
• Power Snatch, 45/30#, 75 reps
  
  

Post time, rounds or load to comments

---

About Soy

• High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.
• Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.
• Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.

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