The WOD - FRI, 01MAR13

HERO FRIDAY

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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: WOD: 5 RFT:

Rx
• 22 Kettlebell swings, 2/1.5 pood
  
• 22 Box jump, 24" box
  
• Run 400 meters
  
• 22 Burpees
  
• 22 Wall ball shots, 20/16# ball
  
  Scaled
  
• 20 Kettlebell swings, 1.5/1 pood
  
• 20 Box jump, 20" box
  
• Run 400 meters
  
• 20 Burpees
  
• 20 Wall ball shots, 16/12# ball
  
  Novice
  
• 18 Kettlebell swings, 1pood/12kg
  
• 18 Box jump, 18" box
  
• Run 200 meters
  
• 18 Burpees
  
• 18 Wall ball shots, 16/12# ball
  
  

Post time, rounds or load to comments

The WOD - THUR, 28FEB13

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:

Wall Climbs 3x3

Muscle up Transitions 3x3

Followed By:
WOD:
15-12-9-6-3 RRFT:

Rx
• Clean & jerk, 95/65#
  
• Burpees
  
• Run 200M per round
  
  Scaled
  
• Clean & jerk, 75/55#
  
• Burpees
  
• Run 150M per round
  
  Novice
  
• Clean & jerk, 65/45#
  
• Burpees
  
• Run 100M per round
  
  

Post load/time or rounds to comments.

The WOD - WED, 27FEB13

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, 3X3, 85% 1RM Followed By: Strength: Shoulder Press, 3X3, 85% 1RM Followed by: WOD: Every minute on the minute for max rounds Add 1 rep each minute thereafter, continue until failure:

Rx
• 1 KB Snatch per hand, 1pood/12kg
  
• 1 KB Front Squat
  
• 1 KB Swing
  
  Scaled
  
• 1 KB Snatch per hand, 12kg/20#
  
• 1 KB Front Squat
  
• 1 KB Swing
  
  Novice
  
• 1 KB Snatch per hand, 20/15#
  
• 1 KB Front Squat
  
• 1 KB Swing
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 26FEB13

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:

RDL 3x5 @ 95/65#

L Pull Up 5 per min for 3 min

Followed By:
WOD:
AMRAP in 20Min:

Rx
• Power snatch, 3 reps, 115/85#
  
• Double Under , 12 reps
  
• Run, 100m
  
  Scaled
  
• Power snatch, 3 reps, 85/55#
  
• Double Under/Singles , 12/36 reps
  
• Run, 100m
  
  Novice
  
• Power snatch, 3 reps, 65/45#
  
• Singles , 24 reps
  
• Run, 100m
  
  

Post load/time or rounds to comments.

The WOD -MON, 25FEB13

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, 85% 1RM Followed By: Strength: Front Squat,3X3, 85% 1RM Followed by: WOD: For max reps:

Rx
• 4 minutes muscle-ups
  
• Rest 5 minutes
  
• 3 minutes burpees
  
• Rest 4 minutes
  
• 2 minute deadlifts (BW)
  
  Scaled
  
• 4 minutes Jumping muscle-ups
  
• Rest 5 minutes
  
• 3 minutes burpees
  
• Rest 4 minutes
  
• 2 minute deadlifts (.75 BW)
  
  Novice
  
• 4 minutes Banded muscle-ups/ Muscle Up Transition
  
• Rest 5 minutes
  
• 3 minutes burpees
  
• Rest 4 minutes
  
• 2 minute deadlifts (.5 BW)
  
  

Post time, rounds or load to comments

REST DAY - SUN, 24FEB13

REST DAY

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

This Week 3-2-1 Go in ...Korean "셋, 둘, 하나, 달려!"

Hear it

The WOD - SAT, 23FEB13

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: 2 RFT
Second round is completed in reverse order:

Rx
• Row/run 1000m
  
• 80x Air Squats
  
• Row/run 800m
  
• 60x Push-ups
  
• Row/run 600m
  
• 40x KB swings, 1.5/1 pood
  
• Row/run 400m
  
• 20x Wall-ball, 20/16#
  
• Row/run 200m
  
• 10x Pull-ups
  
  Scaled
  
• Row/run 800m
  
• 60x Air Squats
  
• Row/run 600m
  
• 40x Push-ups
  
• Row/run 400m
  
• 20x KB swings, 1 pood/12kg
  
• Row/run 200m
  
• 10x Wall-ball, 16/12#
  
• Row/run 100m
  
• 5x Pull-ups
  
  Novice
  
• Row/run 600m
  
• 60x Air Squats
  
• Row/run 500m
  
• 40x Push-ups
  
• Row/run 400m
  
• 20x KB swings, 12kg/20#
  
• Row/run 200m
  
• 10x Wall-ball, 12/10#
  
• Row/run 100m
  
• 5x Banded Pull-ups
  

Post load/time or rounds to comments.

The WOD - FRI, 22FEB13

HERO FRIDAY

U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.

He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.
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: "STRANGE" 8 RFT:

Rx
• 600 meter Run
  
• Weighted pull-up with kettlebell, 1.5/1 pood, 11 reps
  
• Walking lunge steps with a pair of kettlebells, 1.5/1 pood, 11 reps total
  
• Kettlebell thruster, 1.5/1 pood, 11 reps total
  
  Scaled
  
• 500 meter Run
  
• Strict/Banded pull-up, 11 reps
  
• Walking lunge steps with a pair of kettlebells, 1 pood/12kg, 11 reps total
  
• Kettlebell thruster, 1 pood/12kg, 11 reps total
  
  Novice
  
• 400 meter Run
  
• Jumping, 11 reps
  
• Walking lunge steps with a pair of kettlebells, 12kg/20#, 11 reps total
  
• Kettlebell thruster, 12kg/20#, 11 reps total
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 21FEB13

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: 1 RFT:

Rx
• 10x Snatch (115/75#)
  
• 15x Pull-ups
  
• 20x Box jumps (20")
  
• 10x Squat cleans (115/75#)
  
• 15x Knees to Elbows
  
• 20x Double Unders
  
• 10x Push press (115/75#)
  
• 15x Ring dips
  
• 20x GHD Back Extensions
  
• 10x Sumo deadlift high pulls (115/75#)
  
• 15x Chest to deck push-ups
  
• 20x GHD sit-ups
  
• Row 1000m
  Scaled
  
• Barbell weight (95/65#)
  
• Banded Pull-ups
  
• Box 18"
  
• Singles, 60 reps
  
• Banded Ring Dips
  
• AbMat Sit Ups
  
• Row, 750M
  Novice
  
• Barbell weight (75/55#)
  
• Jumping Pull-ups
  
• Box 12"
  
• Singles, 50 reps
  
• Jumping Ring Dips
  
• AbMat Sit Ups
  
• Row, 500M
  

Post load/time or rounds to comments.

The WOD - WED, 20FEB13

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, 2X3 90% & 1X3 95%, 1RM Followed By: Strength: Dead Lift, 2X3 90% & 1X3 95%, 1RM Followed by: WOD:

Rx 50-40-30-20-10 RRFT:
• AbMat Sit up
  
• Squat-jumps
  
• Push-ups
  
  Scaled
  40-30-20-10-5 RRFT:
  
• AbMat Sit up
  
• Squat-jumps
  
• Push-ups
  
  Novice
  30-20-10-5 RRFT:
  
• AbMat Sit up
  
• Squat-jumps
  
• Push-ups
  
  

Post time, rounds or load to comments

The WOD - TUES, 19FEB13

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: "NANCY" 5 RFT:

Rx
• 400 meter run
  
• Overhead squat, 95/65#, 15reps
  
  Scaled
  
• 300 meter run
  
• Overhead squat, 75/55#, 12reps
  
  Novice
  
• 200 meter run
  
• Overhead squat, 45/30#, 10reps
  
  

Post load/time or rounds to comments.

The WOD - MON, 18FEB13

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, 85% 1RM Followed By: Strength: Front Squat,3X3, 85% 1RM Followed by: WOD: 10-9-8-7-6-5-4-3-2-1 RRFT:

Rx
• SDHP, 95/65#
  
• Ring Dips
  
• Run 150M
  
  
  
  Scaled
  
• SDHP, 75/55#
  
• Banded Ring Dips
  
• Run 150M
  
  
  
  Novice
  
• SDHP, 65/45#
  
• Jumping Ring Dips
  
• Run 100M
  
  

Post time, rounds or load to comments

The WOD - SAT, 16FEB13

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: 3 RFT:

Rx BUY-INDouble Unders, 30reps
• 5x per hand KB cleans, 1.5/1pood
  
• 15x Burpees
  
• 20x GHD Sit-ups
  
• 25x Wall ball,20/16#
  
• 50m BB carry, anyhow, 135/95#
  
  Scaled
  BUY-INDouble Unders, 30reps(3:1)
  
• 5x per hand KB cleans, 1pood/12kg
  
• 15x Burpees
  
• 20x AbMat Sit-ups
  
• 25x Wall ball, 16/12#
  
• 50m BB carry, anyhow, 95/65#
  Novice
  BUY-INSingles, 60reps
  
• 5x per hand KB cleans, 12kg/20#
  
• 10x Burpees
  
• 15x AbMat Sit-ups
  
• 20x Wall ball, 16/12#
  
• 50m BB carry, anyhow, 75/55#
  

Post load/time or rounds to comments.

The WOD - FRI, 15FEB13

HERO FRIDAY

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
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: "HOLLEYMAN" Thirty rounds for time of:

Rx
• Wall ball shots, 20/16#, 5reps
  
• Handstand push-ups, 3reps
  
• Power clean, 225/155#, 1rep
  
  Scaled
  
• Wall ball shots, 20/16#, 5reps
  
• Banded Handstand push-ups, 3reps
  
• Power clean, 175/125#, 1rep
  
  Novice
  
• Wall ball shots, 16/12#, 5reps
  
• Elevated push-ups, 3reps
  
• Power clean, 135/95#, 1rep
  
  

Post time, rounds or load to comments

The WOD - THUR, 14FEB13

HAPPY VALENTINE'S DAY!

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:

2 RFT:

Rx

BUY-INTurkish Get Ups,2-2-2-2-2-2-2-2, 1pood/12kg
• 14x Hang Clean, 115/80#
  
• 14x AbMat Situps
  
• 14x Pullups
  
• 14x Ring Dips
  
• 14x Double Unders
  Scaled
  
  
  
  BUY-INTurkish Get Ups,2-2-2-2-2-2-2-2, 12kg/20#
  
• 14x Hang Clean, 95/65#
  
• 14x AbMat Situps
  
• 14x Banded Pullups
  
• 14x Banded Ring Dips
  
• 14x Double Unders(3:1)
  Novice
  
  
  
  BUY-INTurkish Get Ups,2-2-2-2-2-2-2-2, 12kg/20#
  
• 14x Hang Clean, 75/55#
  
• 14x AbMat Situps
  
• 14x JumpingPullups
  
• 14x Jumping Ring Dips
  
• 14x Double Unders(3:1)
  

Post load/time or rounds to comments.

The WOD - WED, 13FEB13

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, 2X3 90% & 2X3 95% 1RM Followed By: Strength: Overhead Squat, 2X3 90% & 2X3 95% 1RM Followed by: WOD: Perform the following complex every minute on the minute for max rounds: Add 1 rep each minute thereafter, continue until failure:

Rx(115#/85#)
• Power Clean
  
• Front Squat
  
• Push Press
  
  Scaled(95#/65#)
  
• Power Clean
  
• Front Squat
  
• Push Press
  
  
  Novice(75#/55#)
  
• Power Clean
  
• Front Squat
  
• Push Press
  
  

Post time, rounds or load to comments

The WOD - TUES, 12FEB13

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: RDL 3x5 .5BW Followed By: WOD: 5 RFT:

Rx
• Run 200m
  
• 10x Ring Push Ups
  
• Run 200m
  
• 5x Power snatch,115/85#
  
  Scaled
  
• Run 150m
  
• 10x Ring Push Ups
  
• Run 150m
  
• 5x Power snatch,95/65#
  
  Novice
  
• Run 150m
  
• 10x Push Ups
  
• Run 150m
  
• 5x Power snatch,75/55#
  
  

Post load/time or rounds to comments.

The WOD - MON, 11FEB13

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 90% & 2X3 95% 1RM Followed By: Strength: Deadlifts, 2X3 90% & 2X3 95% 1RM Followed by: WOD: 5 RFT:

Rx
• 5x Burpees
  
• 5x per arm, 1-arm KB OHS, 1pood/12kg
  
• 20x GHD Sit-ups
  
  Scaled
  
• 5x Burpees
  
• 5x per arm, 1-arm KB OHS, 12kg/20#
  
• 20x AbMat Sit-ups
  
  Novice
  4RFT:
  
• 5x Burpees
  
• 5x per arm, 1-arm KB OHS, 20/15#
  
• 20x AbMat Sit-ups
  
  

Post time, rounds or load to comments

REST DAY - SUN, 10FEB13

REST DAY

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

This Week 3-2-1 Go in ...Swahili "tatu, mbili, moja, Kwenda!"

Hear it

The WOD - SAT, 09FEB13

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
• 45x Lunges per foot
  
• 40x Pull-ups, vest
  
• 35x Box jump, 24"
  
• 30x KB swing, 1.5/1 pood
  
• 25x Push-press, 95/65#
  
• 30x Sumo deadlift high pull, 95/65#
  
• 35x Double unders
  
• 40x GHD Sit-ups
  
• 45x Ball slam
  
  Scaled
  
• 40x Lunges per foot
  
• 35x Pull-ups
  
• 30x Box jump, 20"
  
• 25x KB swing, 1 pood/12kg
  
• 20x Push-press, 75/55#
  
• 25x Sumo deadlift high pull, 75/55#
  
• 30x Double unders or 120 Singles
  
• 35x AbMat Sit-ups
  
• 40x Ball slam
  
  Novice
  
• 35x Lunges per foot
  
• 30x Pull-ups
  
• 25x Box jump, 18"
  
• 20x KB swing, 12kg/20#
  
• 15x Push-press, 55/35#
  
• 20x Sumo deadlift high pull, 55/35#
  
• 25x Double unders or 120 Singles
  
• 30x AbMat Sit-ups
  
• 35x Ball slam
  
  

Post load/time or rounds to comments.

The WOD - FRI, 08FEB13

HERO FRIDAY

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


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: "BLAKE" Four RFT:

Rx
• 100 foot (approx 30M) Walking overhead lunge, 45/25# plate
  
• 30 Box jump, 24" box
  
• 20 Wallball shots, 20/16# ball
  
• 10 Handstand push-ups
  
  Scaled
  
• 100 foot (approx 30M) Walking overhead lunge, 25/10# plate
  
• 30 Box jump, 20" box
  
• 20 Wallball shots, 16/12# ball
  
• 10 Banded Handstand push-ups
  
  Novice
  
• 50 foot (approx 15M) Walking overhead lunge, 25/10# plate
  
• 20 Box jump, 20" box
  
• 10 Wallball shots, 16/12# ball
  
• 5 Banded/Box Handstand push-ups
  

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GYM CLOSED SATURDAY

The Gym will be CLOSED this Saturday,09FEB13. National Gaurd training this weekend. We will be open again on Monday, and back on track with Saturday classes.

"Words of Wisdom"

Chief Tecumseh 1768-1813 Shawnee Nation

“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours.


Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.


Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.


When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself.


Abuse no one and no thing, for abuse turns the wise ones to fools,and robs the spirit of its vision.


When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way.

Sing your death song and die like a hero going home."

The WOD - THUR, 07FEB13

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
• Row, 500M
  
• Air Squats, 50 reps
  
• Row, 400M
  
• AbMat Sit Ups, 40 reps
  
• Row, 300M
  
• Push Ups, 30 reps
  
• Row, 200M
  
• Walking Lunges, 20 per leg
  
• Row, 100M
  
• Burpees, 10 reps
  Scaled
  
• Row, 400M
  
• Air Squats, 40 reps
  
• Row, 300M
  
• AbMat Sit Ups, 30 reps
  
• Row, 200M
  
• Push Ups, 20 reps
  
• Row, 100M
  
• Walking Lunges, 10 per leg
  
• Row, 50M
  
• Burpees, 5 reps
  
  

Post load/time or rounds to comments.

The WOD - WED, 06FEB13

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 2X3 90% & 2X3 95% 1RM Followed By: Strength: Overhead Squat 2X3 90% & 2X3 95% 1RM Followed by: "OZZY" 21-15-9 RRFT:

Rx
• Power cleans, 115/80#
  
• Pull-ups
  
  Scaled
  
• Power cleans, 95/65#
  
• Banded Pull-ups
  
  Novice
  
• Power cleans, 75/55#
  
• Jumping Pull-ups
  
  

Post time, rounds or load to comments

The WOD - TUES, 05FEB13

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: "NICOLE" AMRAP in 20 minutes: *Note number of pull-ups completed for each round.:

Rx
• Run 400 meters
  
• Max rep Pull-ups
  
  Scaled
  
• Run 300 meters
  
• Max rep Banded Pull-ups
  
  Novice
  
• Run 200 meters
  
• Max rep Banded Pull-ups
  
  

Post load/time or rounds to comments.

The WOD - MON, 04FEB13

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: Back Squat, 3X3 80% 1RM Followed by: Ratchet #4 18 RFT using the following rep scheme: 1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8x reps

Rx
• Power Snatch, 75/55#
  
• Overhead squat, 75/55#
  
  Scaled
  
• Power Snatch, 65/35#
  
• Overhead squat, 65/35#
  
  Novice
  
• Power Snatch, 15#/PVC
  
• Overhead squat, 15#/PVC
  
  

Post time, rounds or load to comments

REST DAY - SUN, 03FEB13

REST DAY

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

This Week 3-2-1 Go in ...German "drei, zwei, eins, Gehen!"

Hear it

The WOD - SAT, 02FEB13

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: "APOLLO" For time:

Rx
• 50x Push-ups
  
• 50x Pull-ups
  
• 50x Hanging leg raises
  
• 50x Squats
  
• 50x Sit-ups
  
• 50x Jumping jacks
  Scaled
  
• 40x Push-ups
  
• 40x Banded Pull-ups
  
• 40x Hanging leg raises
  
• 40x Squats
  
• 40x Sit-ups
  
• 40x Jumping jacks
  Novice
  
• 30x Push-ups
  
• 30x Banded Pull-ups
  
• 30x Hanging leg raises
  
• 30x Squats
  
• 30x Sit-ups
  
• 30x Jumping jacks
  

Post load/time or rounds to comments.