NO 4:15 CLASS TODAY

NO 4:15 Class today FRI, 30NOV12! Sorry for the last minute nature of this...530 and 7 pm are open...again SORRY for the inconvenience.

ARMY TRAINING!

I will be out of town doing Army stuff this weekend...The gym will be closed Saturday. Thanks for your understanding!

GOOD LUCK

to Stephanie Spencer and John McGovern at the US Nationals this weekend!

The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .

1-2 rounds of 10-15 reps of:

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
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

Snatch 2x2(85%)3x1(95%) 1RM
Clean & Jerk 2x2(85%)3x1(95%) 1RM Followed by:
The WOD
18-12-6 RRFT:

Sumo Deadlift high pull (95#/65#)
GHD sit-ups
Push-press (95#/65#)
GHD back extensions

Scaled
Sumo Deadlift high pull (75#/55#)
GHD /AbMat sit-ups
Push-press (75#/55#)
GHD back extensions/Good Morning

Novice
Sumo Deadlift high pull (65#/45#)
AbMat sit-ups
Push-press (65#/45#)
Good Morning/Superman

Post time, rounds or load to comments

The WOD - THUR, 29NOV12

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:

REALLY!!??

6 Thrusters, 95/65#
6 chest to bar pull ups
10 box jumps, 24"

Intermediate
6 Thrusters, 75/55#
6 pull ups
10 box jumps, 20"

Novice
6 Thrusters, 65/45#
6 Banded pull ups
10 box jumps, 18"

Post time, rounds or load to comments

The WOD - WED, 28NOV12

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 10-15 reps of:

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Clean 2x3(80%)2x2(85%)3x1(90%) 1RM Followed By: Strength: Overhead Squat 2x3(80%)2x2(85%)3x1(90%) 1RM Followed by: The WOD 6 RFT of:

Run 200m
10 x cleans to thruster (75/55#)

Scaled
Run 150m
10 x cleans to thruster (65/45#)

Novice
Run 100m
8 x cleans to thruster (65/45#)

Post time, rounds or load to comments

The WOD - TUES, 27NOV12

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:

The Cramp

3x Muscle-ups
8x Deadlift (250/175#)
15x GHD sit-ups
Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4

Intermediate
3x Jumping Muscle-ups
8x Deadlift (225/155#)
15x AbMat sit-ups
Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4

Novice
3x Muscle-ups Transition
8x Deadlift (185/115#)
15x AbMat sit-ups
Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4

Post time, rounds or load to comments

The WOD-MON, 26NOV12

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Snatch 2x3(80%)2x2(85%)3x1(90%) 1RM Followed By: Strength: Front Squat 2x3(80%)2x2(85%)3x1(90%) 1RM Followed by: WOD:

21-15-9 Rep RFT

KB Burpees 1.5/1 pood
???

Scaled
KB Burpees, 1pood/12 kg
??
Novice
WBS, 12kg/20#
??

Post time, rounds or load to comments

CHALLENGE WOD!!

!--CHALLENGE WOD!, MON, 26 NOV 12-->

CHALLENGE WOD!!!- 26Nov-1Dec 12

The Furious

As Many Reps As Possible with a 60 minute time limit:

Bar load is 75/55#:

100x Back squats
90x Power cleans
80x Front squat
70x Sumo deadlift high pull
60x Deadlift
50x Thrusters
40x Hang power cleans
30x Jerks
20x Power snatch
10x Overhead squat

Post load/time or rounds to comments.

The WOD - THUR, 22NOV12

HAPPY THANKSGIVING!

The WOD - WED, 21NOV12

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Jerk 2x3(80%)2x2(85%)3x1(90%) 1RM Followed By: Strength: Deadlift 2x3(80%)2x2(85%)3x1(90%) 1RM Followed by: WOD:

10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:

KBS, 2/1.5 pood
Box Jump, 24"
Run 200M

Scaled
KBS, 1.5/1 pood
Box Jump, 20"
Run 150M

Novice
KBS, 1 pood/12kg
Box Jump, 18"
Run 100M

Post time, rounds or load to comments

The WOD - TUES, 20NOV12

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: WOD:

NASTY GIRLS

Squats, 50 reps
Muscle ups, 7 reps
Hang power cleans, 135/95#, 10 reps

Intermediate
Squats, 30 reps
Jumping Muscle ups, 5 reps
Hang power cleans, 95/65#, 10 reps

Novice
Squats, 25 reps
Pull up/Ring Dip, 6 reps each reps
Hang power cleans, 75/55#, 10 reps

Post time, rounds or load to comments

The WOD - MON, 19NOV12

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Clean 2x3(80%)2x2(85%)3x1(90%) 1RM
Followed By:
Strength:
Squat 2x3(80%)2x2(85%)3x1(90%) 1RM
Followed by:
WOD:

7 RFT

WBS, 20/16#, 7 reps
SDHP, 75/55#, 7 reps
Ring Dip, 7 reps
Pull Up, 7 reps

Scaled
WBS, 16/12#, 7 reps
SDHP, 65/45#, 7 reps
Banded Ring Dip, 7 reps
Banded Pull Up, 7 reps

Novice
WBS, 16/12#, 7 reps
SDHP, 55/30#, 7 reps
Jumping Ring Dip, 7 reps
Jumping Pull Up, 7 reps

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 18NOV12

The schedule for the week of Thanksgiving is as followed:

Monday, 19Nov12, Regular Hours
Tuesday, 20Nov12, Regular Hours
Wednesday, 21Nov12, Regular Hours
Thursday, 22Nov12, CLOSED FOR THANKSGIVING
Friday, 23Nov12, 1130AM, 415-800PM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
Saturday, 24Nov12, Regular Hours
Sunday, 25Nov12, CLOSED

The WOD - TUES, 13NOV12

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:

Sprints 4x100m with 1min rest between intervals

Shoot Through 2x5
Followed by:

WOD

ELIZABETH
21-15-9 rep rounds for time:

Rx

Clean, 135/95#

Ring dips

Intermediate

Clean, 115/75#

Ring dips or Jumping ring dips

Novice

Clean, 95/55#

Jumping ring dips or Ring Press

Post load/time to comments.

The WOD - MON, 12NOV12

The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .

1-2 rounds of 10-15 reps of:

Squat or Overhead Squat
AbMat or GHD Sit-up
Back-extension
Pull-up
Ring Dip or HSPU

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

Snatch 5X3, 70-70-75-75-80% 1RM Followed By: Strength: Squat 5X3, 70-70-75-75-80% 1RM Followed by: WOD:

FRAN

Thrusters, 95/65#
Pull up

Scaled
Thrusters, 75/55#
Banded Pull up

Novice
Thrusters, 55/35#
Jumping Pull up

Post time, rounds or load to comments

REST DAY

REST DAY - Sun, 11NOV12

The WOD - SAT, 10NOV12

The WOD - THUR, 08NOV12

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:

Strict Pull up, 5 per minute for 5 minutes

Burpee Box Jump, 3x5, 20" box
Followed by:

WOD

6 Rounds For Time:

15x Wall ball (20#/16#)
15x Ring push-ups
Row 15 Cal

Scaled
12x Wall ball (16#/12#)
12x Ring push-ups
Row 12 Cal

Novice
10x Wall ball (16#/12#)
10x Ring push-ups
Row 10 Cal

Post time, rounds or load to comments

The WOD - WED, 07NOV12

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% 1RM
Hang Clean 1X5 @ 80% 1RM
Clean 1X5 @ 85% 1RM
Followed by:

Strength:
Deadlift, 3X5 @ 75-80-85% 1RM
Followed by:

WOD
3 RFT: