The WOD - FRI, 01FEB13

HERO FRIDAY

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

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 an 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
  

*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: "BRADSHAW" 10 RFT:

Rx
• Handstand push-ups, 3 reps
  
• Deadlift,225/155#, 6 reps
  
• Pull-ups, 12 reps
  
• Double-unders, 24reps
  
  Scaled
  
• Banded Handstand push-ups, 3 reps
  
• Deadlift,185/135#, 6 reps
  
• Banded Pull-ups, 12 reps
  
• Double-unders, 24reps or Singles, 72 reps
  
  
  Novice
  
• Elevated push-ups, 3 reps
  
• Deadlift,155/105#, 6 reps
  
• Jumping Pull-ups, 12 reps
  
• Singles, 48 reps
  
  

Post time, rounds or load to comments

SHOWING UP...

SHOWING UP
Coming in for our workout is sometimes the hardest decision we make...our lives get busy...pulled in every direction. Deep down you know it's the right thing to do, and that's the challenge...
Choosing the Hard Right versus the Easy Wrong.

Life is full of daily opportunities for excellence...it's up to you to take advantage of them. Not because we want to be seen doing a thing...not because our ego and sense of self worth are tied to being the fastest and "winning" no matter what...that is a shallow thing indeed.

We choose to do the Hard Right precisely because of those moments when nobody takes notice...because everybody else is doing the same thing...striving for personal excellence...no notice is taken. Afterwards, a nod, a knucklebump, a pat on the back...THAT is the roar of the crowd.

The WOD - THUR, 31JAN13

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 an 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:

Clean Pulls, 3 X 5, 125% 1 RM

Shoot Through,3 X 6

Followed By:
WOD:
On the minute for max rounds:

Rx
• 3x Back squat (75% 1RM)
  
• 50M sprint
  
• 3x Pull-ups, strict
  Scaled
  
• 3x Back squat (50% 1RM)
  
• 50M sprint
  
• 3x Banded Pull-ups
  Novice
  
• 3x Back squat (40% 1RM)
  
• 50M sprint
  
• 3x Jumping Pull-ups
  

Post load/time or rounds to comments.

The WOD - WED, 30JAN13

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 an 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
  

*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 2X3@80% & 2X3@85% 1RM Followed By: Strength: Deadlift 2X3@80% & 2X3@85% 1RM Followed by: WOD: Max rounds in 12 minutes:

Rx
• 3x pistols/leg
  
• 6x Dumbbell hang snatches per hand, 30/20#
  
• 9x Dumbbell jerk,30/20#
  
  Scaled
  
• 3x banded pistols/leg
  
• 6x Dumbbell hang snatches per hand, 20/15#
  
• 9x Dumbbell jerk,20/15#
  
  Novice
  
• 2x banded pistols/leg
  
• 4x Dumbbell hang snatches per hand, 20/15#
  
• 6x Dumbbell jerk,20/15#
  
  

Post time, rounds or load to comments

The WOD -TUES, 29JAN13

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 an 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: WOD: For time:

Rx
• 30x GHD sit-ups
  
• 30x Overhead squat (95/65#)
  
• 30x Double unders
  
• 30x Ring Dips
  
• 30 Cal Row
  Scaled
  
• 30x AbMat sit-ups
  
• 30x Overhead squat (75/55#)
  
• 90x Double unders
  
• 30x Banded Ring Dips
  
• 30 Cal Row
  Novice
  
• 30x AbMat sit-ups
  
• 30x Overhead squat (55/35#)
  
• 60x Double unders
  
• 30x Jumping Ring Dips
  
• 30 Cal Row
  
  

Post load/time or rounds to comments.

The WOD - MON, 28JAN13

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 an 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
  

*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 and Jerk, 1X3@75% & 2X3@80% & 2X3@85% Followed By: Strength: Back Squat, 1X3@75% & 2X3@80% & 2X3@85% Followed by: WOD: 3 RFT:

Rx
• Row 500m
  
• 10x Overhead squat (115#/85#)
  
  Scaled
  
• Row 500m
  
• 10x Overhead squat (85/60#)
  
  Novice
  
• Row 400m
  
• 10x Overhead squat (65/45#)
  
  
  

Post time, rounds or load to comments

REST DAY - SUN, 27JAN13

REST DAY

3-2-1 GO! AROUND the WORLD!!

This Week 3-2-1 Go in Turkish... "üç, iki adet, bir!"

Hear it

The WOD - SAT, 26JAN13

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 an 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: Followed By: WOD: For time:

Rx 25x Deadlift (225/155#) 20x Burpees Box jumps (20 inch) 15x Ring push-ups 10x KB swings (1.5/1pood) 25x Double unders 20x Sumo deadlift high pull (95/75#) 15x WBS (20/16#) 10x Man-makers (30/20# DBs) Scaled 25x Deadlift (185/135#) 20x Burpees Box jumps (18 inch) 15x push-ups 10x KB swings (1pood/12kg) 75x Singles 20x Sumo deadlift high pull (75/55#) 15x WBS (16/12#) 10x Man-makers (20/10# DBs) Novice 20x Deadlift (185/135#) 15x Burpees Box jumps (18 inch) 10x push-ups 5x KB swings (1pood/12kg) 60x Singles 15x Sumo deadlift high pull (75/55#) 10x WBS (16/12#) 5x Man-makers (20/10# DBs)

Post load/time or rounds to comments.

The WOD - FRI, 25JAN13

HERO FRIDAY

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


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 an 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
  

*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: "ZIMMERMAN" AMRAP 25 Min:

Rx
• 11 Chest-to-bar pull-ups
  
• 2 Deadlifts, 315/220#
  
• 10 Handstand push-ups
  
  Scaled
  
• 11 Pull-ups
  
• 2 Deadlifts, 275/190#
  
• 10 Banded Handstand push-ups
  
  Novice
  
• 11 Banded Pull-ups
  
• 2 Deadlifts, 225/155#
  
• 10 Elevated push-ups
  
  

Post time, rounds or load to comments

The WOD - THUR, 24JAN13

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 an 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: Pistol, 3 per leg per minute x 5 min Followed By: WOD: 4 RFT:

Rx
• Run or Row 400m
  
• 15x KB swings (1.5/1 pood)
  
• 10x DB thrusters (30/20#)
  
• 5x Burpees
  
  
  Scaled
  
• Run or Row 300m
  
• 15x KB swings (1 pood/12kg)
  
• 10x DB thrusters (20/10#)
  
• 5x Burpees
  Novice
  

Post load/time or rounds to comments.

The WOD - WED, 23JAN13

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 an 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
  

*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, 1X5@ 70% & 2X5@ 75% 1RM Followed By: Strength: Shoulder Press, 1X5@ 70% & 2X5@ 75% 1RM Followed by: WOD: 5 RFT:

Rx
• 20x Double unders
  
• 10x Burpees
  
  Scaled
  
• 60x Singles
  
• 8x Burpees
  
  Novice
  
• 50x Singles
  
• 6x Burpees
  
  

Post time, rounds or load to comments

The WOD - TUES, 22JAN13

DO A GIRL TUESDAY!!

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 an 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: "HELEN" 3 RFT:

Rx
• Run,400M
  
• Kettlebell Swing, 1.5/1 Pood, 21 Reps
  
• Pull-up,12 Reps
  
  Scaled
  
• Run,300M
  
• Kettlebell Swing, 1 Pood/12kg, 21 Reps
  
• Banded Pull-up,12 Reps
  
  Novice
  
• Run,200M
  
• Kettlebell Swing, 12kg/ 20#, 21 Reps
  
• Jumping Pull-up,12 Reps
  
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 21JAN13

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 an 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
  

*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, 1X5 70% & 2X5 75% 1RM Followed By: Strength: Back Squat, 1X5 70% & 2X5 75% 1RM Followed by: WOD: For Time:

Rx*VEST* Buy In: 25 Double Unders
• 15x Air Squats
  
• 20x Push-ups
  
• 15x Mountain climbers per leg
  
• 15x Air Squats
  
• 20x Elevated push-ups
  
• 15x Crickets per leg
  
• 15x Air Squats
  
• 20x Hand Stand push-ups
  
• 15x Lunges per leg
  
  Scaled
  Buy In: 75 Singles
  
• 15x Air Squats
  
• 20x Push-ups
  
• 15x Mountain climbers per leg
  
• 15x Air Squats
  
• 20x Elevated push-ups
  
• 15x Crickets per leg
  
• 15x Air Squats
  
• 20x Hand Stand push-ups
  
• 15x Lunges per leg
  
  Novice
  Buy In: 75 Singles
  
• 10x Air Squats
  
• 15x Push-ups
  
• 10x Mountain climbers per leg
  
• 10x Air Squats
  
• 15x Elevated push-ups
  
• 10x Crickets per leg
  
• 10x Air Squats
  
• 15x Hand Stand push-ups
  
• 10x Lunges per leg
  
  

Post time, rounds or load to comments

REST DAY - SUN, 20JAN13

REST DAY

3-2-1 GO! AROUND the WORLD!!

This Week 3-2-1 Go in ...Southern "3-2-1 GO, Y'all!"

The WOD - SAT, 19JAN13

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 an 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: WOD For time:

Rx
• 30x Clean & jerk (95/65#)
  
• 30x GHD sit-ups
  
• 30x GHD back extensions
  
• 30x Pull-ups
  
• 30x Push-ups
  
• 30x Squat jumps
  
  Scaled
  
• 30x Clean & jerk (75/55#)
  
• 30x AbMat sit-ups
  
• 30x Good Mornings
  
• 30x Banded Pull-ups
  
• 30x Push-ups
  
• 30x Squat jumps
  
  Novice
  
• 20x Clean & jerk (75/55#)
  
• 20x AbMat sit-ups
  
• 20x Good Mornings
  
• 20x Banded Pull-ups
  
• 20x Push-ups
  
• 20x Squat jumps
  
  

Post load/time or rounds to comments.

MLK Day

The Gym will be OPEN this MLK Day MON, 21JAN13.

The WOD - FRI, 18JAN13

HERO FRIDAY

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


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 an 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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: "GATOR" 8 RFT

Rx
• Front squat,185/135# 5 reps
  
• 26 Ring push-ups
  
  Scaled
  
• Front squat,155/105# 5 reps
  
• 26 push-ups
  
  Novice
  
• Front squat,95/65# 5 reps
  
• 20 push-ups
  
  

Post time, rounds or load to comments

The WOD - THUR, 17JAN13

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 an 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: Skill:

• Pistol, 3 per leg per min for 5 min
  
• Snatch Balance, 3 X 5, Bar + 10# plates
  

Followed By: WOD 5FRT:

Rx
• 10x Pull-ups, strict
  
• 10x Handstand push-ups
  
• 10x Squat-jumps
  
  Scaled
  
• 8x Pull-ups, strict
  
• 8x Banded Handstand push-ups
  
• 8x Squat-jumps
  
  Novice
  
• 5x Pull-ups, strict
  
• 5x Elevated push-ups
  
• 5x Squat-jumps
  
  

Post load/time or rounds to comments.

The WOD - WED, 16JAN13

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 an 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
  

*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, 80% 1RM Followed by: WOD: For time:

Rx
• Row 40 calories
  
• Burpees, 5 reps
  
• Row 30 calories
  
• Burpees, 10 reps
  
• Row 20 calories
  
• Burpees, 15 reps
  
• Row 10 calories
  
• Burpees, 20 reps
  
  
  Scaled
  
• Row 30 calories
  
• Burpees, 5 reps
  
• Row 20 calories
  
• Burpees, 10 reps
  
• Row 10 calories
  
• Burpees, 15 reps
  
• Row 5 calories
  
• Burpees, 20 reps
  
  
  Novice
  
• Row 30 calories
  
• Burpees, 5 reps
  
• Row 20 calories
  
• Burpees, 5 reps
  
• Row 10 calories
  
• Burpees, 10 reps
  
• Row 5 calories
  
• Burpees, 15 reps
  

Post time, rounds or load to comments

The WOD - TUES, 15JAN13

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 an 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: Fight Gone Bad...With a Twist! 9-15-21 Rep Rounds Of:

Rx
• Wall-ball 20/16#, 10' target
  
• Sumo deadlift high-pull 75/55#
  
• Box Jump 20" box
  
• Push-press 75/55#
  
• Row (Calories)
  
  Scaled
  
• Wall-ball 16/12#, 10' target
  
• Sumo deadlift high-pull 65/45#
  
• Box Jump 20" box
  
• Push-press 65/45#
  
• Row (Calories)
  
  Novice
  
• Wall-ball 12/10#, 10' target
  
• Sumo deadlift high-pull 55/35#
  
• Box Jump 18" box
  
• Push-press 55/35#
  
• Row (Calories)
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 14JAN13

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 an 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
  

*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
  

Push Jerk, 3X3 @ 80% 1RM Followed By: Strength: Squat , 3X3 @ 80% 1RM Followed by: WOD: AMRAP in 10 minutes of:

Rx
• 5x KB swings 2/1.5 pood
  
• 5x Bench Press, 155/110#
  
• 5x Box jumps, 24"
  
  Scaled
  
• 5x KB swings 1.5/1 pood
  
• 5x Bench Press, 115/80#
  
• 5x Box jumps, 20"
  
  Novice
  
• 5x KB swings 1 pood/12kg
  
• 5x Bench Press, 95/65#
  
• 5x Box jumps, 18"
  
  

Post time, rounds or load to comments

REST DAY - SUN, 13JAN13

REST DAY

3-2-1 GO! AROUND the WORLD!!

This Week 3-2-1 Go in ...Spanish "tres, dos, uno, Vaya!"

Hear it

The WOD - SAT, 12JAN13

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 an 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: WOD For Time:

Rx
• 20x Push-ups
  
• 30x Air Squats
  
• 20x Plyobox push-ups
  
• 30x Lunges
  
• 20x Ring push-ups
  
• 30x Lateral hops (over 12" obstacle)
  
• 20x Handstand push-ups
  
  
  Scaled
  
• 20x Push-ups
  
• 30x Air Squats
  
• 20x Plyobox push-ups
  
• 30x Lunges
  
• 20x Modified Ring push-ups
  
• 30x Lateral hops (over parallette)
  
• 20x Band Handstand push-ups
  
  Novice
  
• 10x Push-ups
  
• 20x Air Squats
  
• 10x Plyobox push-ups
  
• 20x Lunges
  
• 10x Ring push-ups
  
• 20x Lateral hops
  
• 10x Handstand push-ups
  
  
  

Post load/time or rounds to comments.

The WOD - FRI, 11JAN12

HERO FRIDAY

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.












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 an 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
  

*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 70% & 2X3 75% & 2X3 80% 1RM Followed by: "JACK" AMRAP 20MIN:

Rx
• Push press, 115/80#, 10 reps
  
• KB Swings, 1.5/1 pood, 10 reps
  
• Box jumps, 24" box, 10 reps
  
  
  
  
  Scaled
  
• Push press, 95/65#, 10 reps
  
• KB Swings, 1 pood/12kg, 10 reps
  
• Box jumps, 20" box, 10 reps
  
  
  
  Novice
  
• Push press, 75/55#, 10 reps
  
• KB Swings, 12kg/20#, 10 reps
  
• Box jumps, 18" box, 10 reps
  
  

Post time, rounds or load to comments

The WOD - THUR, 10JAN13

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 an 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: Skill:

Parallette Handstand 5 X 10 sec hold

L-Sit 3 X 10 sec hold

Followed By:
WOD
For Time:

Rx
• 10x Muscle ups
  
• 20x Deadlift, 225/155#
  
• 40x 4 count flutter kicks
  
• 60x KB swings, 2/1.5 pood
  
  
  Scaled
  
• 10x Jumping Muscle ups
  
• 20x Deadlift, 185/135#
  
• 40x 2 count flutter kicks
  
• 60x KB swings, 1.5/1 pood
  
  Novice
  
• 10x Banded Transitions
  
• 20x Deadlift, 155/105#
  
• 40x flutter kicks
  
• 60x KB swings, 1 pood/12kg
  
  

Post load/time or rounds to comments.

The WOD - WED, 09JAN13

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 an 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
  

*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 and Jerk, 1X3 80% 2X3 85% 2X390% 1RM Followed By: Strength: Bench Press, 1X3 80% 2X3 85% 2X390% 1RM Followed by: WOD: AMRAP in 12 minutes:

Rx
• 5x Burpee-pull ups
  
• 7x Ring Dips
  
• 9x Front squat (95#/75#)
  
  Scaled
  
• 5x Burpee-pull ups
  
• 7x Banded Ring Dips
  
• 9x Front squat (75#/55#)
  
  Novice
  
• 5x Burpee
  
• 7x Jumping Ring Dips
  
• 9x Front squat (65#/45#)
  
  

Post time, rounds or load to comments

The WOD - TUES, 08JAN13

DO A GIRL TUESDAY!!

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 an 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: Skill: Followed By: "JACKIE" For Time:

Rx
• Row 1000M
  
• Thrusters, 45/30#, 50 reps
  
• Pull Ups, 30 reps
  
  Scaled
  
• Row 750M
  
• Thrusters, 30/15#, 40 reps
  
• Banded Pull Ups, 20 reps
  
  Novice
  
• Row 500M
  
• Thrusters, 15#/PVC, 40 reps
  
• Jumping Pull Ups, 20 reps
  
  

Post load/time or rounds to comments.

GYM CLOSED ON SATURDAY

The Gym will be CLOSED this Saturday,Jan 12 . I have my National Gaurd training this weekend. We will be open again on Monday, and back on track with Saturday classes.

The WOD - MON, 07JAN13

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 an 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
  

*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, 1X3 80% 2X3 85% 2X390% 1RM Followed By: Strength: Front Squat, 1X3 80% 2X3 85% 2X390% 1RM Followed by: WOD: AMRAP in 10 minutes:

Rx
• 3x Thruster, 115/80#
  
• 6x Box Jumps, 24"
  
  Scaled
  
• 3x Thruster, 95/65#
  
• 6x Box Jumps, 20"
  
  Novice
  
• 3x Thruster, 75/55#
  
• 6x Box Jumps, 18"
  
  

Post time, rounds or load to comments

REST DAY - SUN, 06JAN13

REST DAY

3-2-1 GO! AROUND the WORLD!!

This Week 3-2-1 Go in ...Japanese "3、2、1、行く"
Hear it

The WOD - SAT, 05JAN13

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 an 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: WOD 3 RFT

Rx
• 30x KB front squat, 1 pood/12kg
  
• 10x KB Lunges per foot, 1 pood/12kg
  
• 5x KB snatches per arm, 1.5/1 pood
  
• 50M Farmers Carry, 2 X 1.5/1 pood
  
  Scaled
  
• 30x KB front squat, 12kg/20#
  
• 10x KB Lunges per foot, 12kg/20#
  
• 5x KB snatches per arm, 1 pood/12kg
  
• 50M Farmers Carry, 2 X 1 pood/12kg
  
  Novice
  
• 20x KB front squat, 12kg/20#
  
• 8x KB Lunges per foot, 12kg/20#
  
• 6x KB snatches per arm, 1 pood/12kg
  
• 50M Farmers Carry, 2 X 1 pood/12kg
  
  

Post load/time or rounds to comments.

The WOD - FRI, 04JAN13

HERO FRIDAY

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005












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 an 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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by: Strength: Deadlifts,3X5, 65 -70-75%1RM "JT" 21-15-9 RRFT:

Rx
• HSPU
  
• Ring Dips
  
• Push Ups
  
  Scaled
  
• Banded HSPU
  
• Banded Ring Dips
  
• Push Ups
  
  Novice
  
• Shoulder Press, 55/35#
  
• Jumping Ring Dips
  
• Modified Push Ups
  
  

Post time, rounds or load to comments

The WOD - THUR, 03JAN13

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 an 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:

Sotts Press 3x5 w/ bar

L Pull-up 5x3



Followed By:

WOD

5 RFT:

Rx
• Row/Run 400m
  
• 12x MedBall Cleans, 20/16#
  
• 6x KBS, 1.5/1 pood
  
  Scaled
  
• Row/Run 300m
  
• 12x MedBall Cleans, 16/12#
  
• 6x KBS, 1 pood/12kg
  
  Novice
  
• Row/Run 200m
  
• 10x MedBall Cleans, 16/12#
  
• 5x KBS, 1 pood/12kg
  
  

Post load/time or rounds to comments.

The WOD - WED, 02JAN13

RING IN 2013 WITH 2013 BURPEES!!!

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 an 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
  

*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, 3X5, 65 -70-75% 1RM Followed By:
Strength:
Shoulder Press 3X5, 65 -70-75% 1RM Followed by:
WOD:
AMRAP in:

Rx
• 7 minutes of burpees, target 3" out of reach
  
  Scaled
  
• 7 minutes of burpees
  
  Novice
  
• 5 minutes of burpees
  
  

Post time, rounds or load to comments