The WOD - MON, 01APR13

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
  

1x3 of the following sequence...1 Hang Power Snatch & 2 Power Snatches 70% 1RM 1x3 of the following sequence...1 Power Snatch & 2 Hang Snatches 75% 1RM 1x3 Snatches 80% 1RM Followed By: Strength: 5x5 Back Squat 80% 1RM Followed by: WOD: 8 rounds for max reps:

Rx
• 20 seconds Hang power clean (115/80#)
  
• Rest 10 seconds
  
• 20 seconds Push press (115/80#)
  
• Rest 10 seconds
  
  
  
  Scaled
  
• 20 seconds Hang power clean (95/65#)
  
• Rest 10 seconds
  
• 20 seconds Push press (95/65#)
  
• Rest 10 seconds
  
  Novice
  
• 20 seconds Hang power clean (65/45#)
  
• Rest 10 seconds
  
• 20 seconds Push press (65/45#)
  
• Rest 10 seconds
  
  

Post time, rounds or load to comments

REST DAY - SUN, 31MAR13

Happy Easter!

The WOD - SAT, 30MAR13

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
• Row 50 Cal/Run 500M
  
• 25x Push-press, 45/30# (empty bar)
  
• Row 40 Cal/Run 400M
  
• 100x Air Squats
  
• Row 30 Cal/Run 300M
  
• 100x AbMat Sit up
  
• Row 20 Cal/Run 300M
  
• 25x Burpees
  
• Row 10 Cal/Run 100M
  
  

Post load/time or rounds to comments.

The WOD - FRI, 29MAR13

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:
GOLGOTHA
14 RFT:

• Deadlifts, 75/55#, 10reps
  
• Cleans, 75/55#, 10reps
  
• Push Press, 75/55#, 10reps
  
• Barbell yoke carry, 75/55#, 50M for rounds 1,2,4,5,6,8,10,11,12,13,14
  
• Turkish Get Ups, 1.5/1 Pood, 1 rep per hand for rounds 3,7,9
  

Post time to comments.

The WOD - THUR, 28MAR13

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: Sotts Press, 3x3 with bar Skills: Followed By: WOD: 2 RFT:

Rx
• 5x Handstand push-ups
  
• 10x Burpees
  
• 20x Pull-ups
  
• 30x AbMat Sit ups
  
• 40x Push-ups
  
• 50x Lunges
  
• 40x Push-ups
  
• 30x AbMat Sit ups
  
• 20x Pull-ups
  
• 10x Burpees
  
  

Post load/time or rounds to comments.

The WOD - WED, 27MAR13

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
  

1x3 of the following sequence...1 Hang Power Snatch & 2 Power Snatches 65% 1RM 1x3 of the following sequence...1 Power Snatch & 2 Hang Snatches 70% 1RM 1x3 Snatches 75% 1RM Followed By: Strength: 3x5 Back Squat 80% 1RM Followed by: WOD: 4 RFT:

Rx Round #1

• 3x Power clean, 95/65#
  
• Shuttle run, 4 x 25M
  Round #2
  
  
• 3x Power clean, 135/95#
  
• Shuttle run, 4 x 25M
  Round #3
  
  
• 3x Power clean, 155/110#
  
• Shuttle run, 4 x 25M
  Round #4
  
  
• 3x Power clean, 165/115#
  
• Shuttle run, 4 x 25M
  
  Scaled
  Round #1
  
  
• 3x Power clean, 75/55#
  
• Shuttle run, 4 x 25M
  Round #2
  
  
• 3x Power clean, 95/65#
  
• Shuttle run, 4 x 25M
  Round #3
  
  
• 3x Power clean, 115/80#
  
• Shuttle run, 4 x 25M
  Round #4
  
  
• 3x Power clean, 135/95#
  
• Shuttle run, 4 x 25M
  
  Novice
  Round #1
  
  
• 3x Power clean, 65/45#
  
• Shuttle run, 4 x 25M
  Round #2
  
  
• 3x Power clean, 75/55#
  
• Shuttle run, 4 x 25M
  Round #3
  
  
• 3x Power clean, 95/65#
  
• Shuttle run, 4 x 25M
  Round #4
  
  
• 3x Power clean, 115/80#
  
• Shuttle run, 4 x 25M
  
  

Post time, rounds or load to comments

The WOD - TUES, 26MAR13

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: 4 Rounds For Time:

Rx
• Weighted Pull Up, 30/20#, 5 reps
  
• Burpee broad jumps, 10M
  
• Ball Slams, 20 reps
  
• Run/Row, 400M
  Scaled
  
• Weighted Pull Up, 20/10#, 5 reps
  
• Burpee broad jumps, 10M
  
• Ball Slams, 20 reps
  
• Run/Row, 300M
  Novice
  
• Banded Pull Up, 5 reps
  
• Burpee broad jumps, 5M
  
• Ball Slams, 20 reps
  
• Run/Row, 200M
  

Post load/time or rounds to comments.

The WOD - MON, 25MAR13

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
  

1RM Followed By: Strength: 1RM Followed by: WOD: "CrossFit Total":

Rx
• Back squat, 3x1 rep
  
• Shoulder Press, 3x1 rep
  
• Deadlift, 3x1 rep
  
  

Post time, rounds or load to comments

REST DAY - SUN, 24MAR13

REST DAY

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

This Week 3-2-1 Go in ...Polish "trzy, dwa, należy, Przejść!"

Hear it

The WOD - SAT, 23MAR13

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: THE LADDER: 1 RFT:

Rx
• Run 400m
  
• 30x KB swings (12kg/20#)
  
• 10x Alternating double KB press
  
• 20x KB swings (16kg/12kg)
  
• 10x Alternating double KB press
  
• 10x KB swings (23kg/16kg)
  
• 10x Alternating double KB press
  
• 5x KB swings (32kg/23kg)
  
• 10x Alternating double KB press
  
• Run 400m
  Scaled
  
• Run 400m
  
• 30x KB swings (20/10#)
  
• 10x Alternating double KB press
  
• 20x KB swings (12kg/20#)
  
• 10x Alternating double KB press
  
• 10x KB swings (16/12kg)
  
• 10x Alternating double KB press
  
• 5x KB swings (2316kg)
  
• 10x Alternating double KB press
  
• Run 400m
  
  

Post load/time or rounds to comments.

The WOD - FRI, 22MAR13

HERO FRIDAY

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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: "Loredo" 6 RFT:

Rx
• 24 Squats
  
• 24 Push-ups
  
• 24 Walking lunge steps
  
• Run 400 meters
  
  Scaled
  
• 20 Squats
  
• 20 Push-ups
  
• 20 Walking lunge steps
  
• Run 400 meters
  
  
  Novice
  5 RFT:
  
  
• 20 Squats
  
• 20 Push-ups
  
• 20 Walking lunge steps
  
• Run 400 meters
  
  

Post time, rounds or load to comments

The WOD - THUR 21MAR13

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
• Run 400m
  
• 20x C2B Pull-ups
  
• 15x HSPU
  
• 10x Burpees
  
• 5x BW Squats
  
  Scaled
  
• Run 400m
  
• 20x Pull-ups
  
• 15x Ring Push ups
  
• 10x Burpees
  
• 5x .75 BW Squats
  
  Novice
  
• Run 200m
  
• 20x Banded Pull-ups
  
• 15x Push ups
  
• 10x Burpees
  
• 5x .5 BW Squats
  
  

Post load/time or rounds to comments.

The WOD - WED, 20MAR13

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, 90% 1RM Followed By: Strength: Overhead Squat, 3X3, 90% 1RM Followed by: WOD: 2 rounds:

Rx
• 25x Walking lunges
  
• 10x Manmakers, 25/15#
  
• 25x Back extensions
  
  
  Scaled
  
• 20x Walking lunges
  
• 8x Manmakers, 25/15#
  
• 20x Back extensions
  
  Novice
  
• 20x Walking lunges
  
• 8x Manmakers, 15/10#
  
• 20x Good Mornings
  
  

Post time, rounds or load to comments

The WOD - TUES, 19MAR13

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: "LINDA LITE " 10-9-8-7-6-5-4-3-2-1 RRFT:

Rx
• Deadlift (1.25 bw)
  
• Bench Press (.75 bw)
  
• Clean (.5 bw)
  Scaled
  
• Deadlift (1 bw)
  
• Bench Press (.5 bw)
  
• Power Clean (.5 bw)
  Novice
  
• Deadlift (.75 bw)
  
• Bench Press (.25 bw)
  
• Power Clean (.25 bw)
  

Post load/time or rounds to comments.

The WOD - MON, 18MAR13

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,3-2-1-1-1, 85-90-95% 1RM Followed By: Strength: Deadlifts,3-2-1-1-1, 85-90-95% 1RM Followed by: WOD: 12-10-6-10-12 RRFT:

Rx
• Thrusters (95/65#)
  
• C2B Pull Ups
  
• WBS (20/16#)
  
  Scaled
  
• Thrusters (75/55#)
  
• Pull Ups/Banded Pull ups
  
• WBS (16/12#)
  
  Novice
  
• Thrusters (65/45#)
  
• Banded/Jumping Pull Ups
  
• WBS (16/12#)
  
  

Post time, rounds or load to comments

REST DAY - SUN, 17MAR13

REST DAY

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

This Week 3-2-1 Go in ...Greek "Три, два, один раз, Go!"

Tri, dva, odin raz

The WOD - SAT, 16MAR13

HAPPY ST. PATRICK'S DAY WOD!










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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by: WOD:
'The Trinity' For time:

• 21 reps of FRAN:
  Thrusters, 95/65#
  Pull ups
  
• Run, 400M
  
• Drink a Carbomb/Pint
  
• 15 reps of ELIZABETH:
  Squat Clean, 135/95#
  Ring Dips
  
• Run, 400M
  
• Drink a Carbomb/Pint
  
• 9 reps of DIANE:
  Dead lift, 225/155#
  Hand stand push ups
  
• Run, 400M
  
• Drink a Carbomb/Pint
  
  

Post rounds to comments

The WOD - FRI, 15MAR13

HERO FRIDAY

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.

He is survived by his son Landen, and his mother Delores Olivares.
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: 3 RFT:

Rx
• 9 Muscle-ups
  
• 15 Burpee pull-ups
  
• 21 Pull-ups
  
• Run 800 meters
  
  Scaled
  
• 9 Jumping Muscle-ups
  
• 15 Burpee pull-ups
  
• 21 Banded Pull-ups
  
• Run 800 meters
  
  Novice
  
• 9 Muscle-up Transition
  
• 10 Burpee pull-ups
  
• 15 Jumping Pull-ups
  
• Run 500 meters
  
  

Post time, rounds or load to comments

The WOD - THUR, 14MAR13

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:

RxEvery minute on the minute for 15 minutes: 7x Squat jumps 7x Push-ups 7x Sit-ups ScaledEvery minute on the minute for 12 minutes: 7x Squat jumps 7x Push-ups 7x Sit-ups NoviceEvery minute on the minute for 10 minutes: 7x Squat jumps 7x Push-ups 7x Sit-ups

Post load/time or rounds to comments.

The WOD - WED, 13MAR13

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, 3-2-1-1-1, 85-90-95% 1RM Followed By: Strength: Back Squat, 3-2-1-1-1, 85-90-95% 1RM Followed by: WOD: 3 RFT:

Rx
• 5x Deadlift, 275/185#
  
• 25mx4 Shuttle run
  
• 10x HSPU
  
• 20x Double unders
  
  Scaled
  
• 5x Deadlift, 225/155#
  
• 25mx4 Shuttle run
  
• 10x Banded HSPU
  
• 20x Double unders or 60 Singles
  
  Novice
  
• 5x Deadlift, 185/130#
  
• 25mx4 Shuttle run
  
• 10x Elevated Push ups
  
• 40 Singles
  
  

Post time, rounds or load to comments

The WOD - TUES, 12MAR13

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
• 100x Jump rope singles
  
• 30x Air Squats
  
• 30x Reverse lunges
  
• 30x Push-ups
  
• 30x Wall ball (20/16#)
  
• 30x KB Snatches (1.5/1 pood)
  
• 30x Burpees
  
• 30x Ring Dips
  
• 100x Flutter kicks
  Scaled
  
• 75x Jump rope singles
  
• 20x Air Squats
  
• 20x Reverse lunges
  
• 20x Push-ups
  
• 20x Wall ball (16/12#)
  
• 20x KB Snatches (1 pood/12kg)
  
• 20x Burpees
  
• 20x Banded Ring Dips
  
• 75x Flutter kicks
  Novice
  
• 75x Jump rope singles
  
• 20x Air Squats
  
• 20x Reverse lunges
  
• 20x Push-ups
  
• 20x Wall ball (16/12#)
  
• 20x KB Snatches (1 pood/12kg)
  
• 20x Burpees
  
• 20x JumpingRing Dips
  
• 75x Flutter kicks
  

Post load/time or rounds to comments.

The WOD - MON, 11MAR13

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,3-2-1-1-1, 85-90-95% 1RM Followed By: Strength: Deadlifts,3-2-1-1-1, 85-90-95% 1RM Followed by: WOD: AMRAP in 12 minutes:

Rx
• 5x Push-press (95/65#)
  
• 10x KB swings (1.5/1 pood)
  
• 15x Squats
  
  
  Scaled
  
• 5x Push-press (75/55#)
  
• 10x KB swings (1 pood/12kg)
  
• 15x Squats
  
  Novice
  
• 5x Push-press (65/45#)
  
• 10x KB swings (12kg/20#)
  
• 15x Squats
  
  

Post time, rounds or load to comments

REST DAY - SUN, 10MAR13

REST DAY

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

This Week 3-2-1 Go in ...Greek "τρία, δύο, ένα, Go!"

Hear it

The WOD - SAT, 09MAR13

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: "DAS BALLZ" 1 RFT:

Rx
• 10x Handstand push-ups
  
• 20x Clean (135/95#)
  
• 30x Toes to bar
  
• 40x Wall ball (20/16#)
  
• 50x Burpees
  
• 60x Double Unders
  
• 100M Farmer's Carry(1.5/1 pood)
  
• Sprint 100m back to start
  
  Scaled
  
• 10x Banded Handstand push-ups
  
• 20x Clean (95/65#)
  
• 30x Knees to elbow
  
• 40x Wall ball (16/12#)
  
• 50x Burpees
  
• 120x Singles
  
• 100M Farmer's Carry(1 pood/12kg)
  
• Sprint 100m back to start
  
  Novice
  
• 5x Elevated push-ups
  
• 10x Clean (75/55#)
  
• 20x Knees Chest
  
• 30x Wall ball (16/12#)
  
• 40x Burpees
  
• 100x Singles
  
• 50M Farmer's Carry(12kg/20#)
  
• Sprint 50m back to start
  
  

Post load/time or rounds to comments.

The WOD - FRI, 08MARCH13

HERO FRIDAY

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.


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@80% & 2X3@85% Followed by: "BRADLEY" 10 RFT:

Rx
• Sprint 100 meters
  
• 10 Pull-ups
  
• Sprint 100 meters
  
• 10 Burpees
  
• Rest 30 seconds
  
  Scaled
  
• Sprint 100 meters
  
• 8 Banded Pull-ups
  
• Sprint 100 meters
  
• 8 Burpees
  
• Rest 60 seconds
  
  
  Novice
  
• Sprint 50 meters
  
• 6 Jumping Pull-ups
  
• Sprint 50 meters
  
• 6 Burpees
  
• Rest 60 seconds
  
  

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The WOD - THUR, 07MAR13

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:
Double Under 3x1 min
OR
Skin the Cat 3x3
Followed By:
WOD: 21-15-9 RRFT:

Rx
• SDHP, 95/65#
  
• Ring push-ups
  
• KB swings, 1.5/1 pood
  
• GHD Sit-ups
  
  Scaled
  
• SDHP, 75/55#
  
• push-ups
  
• KB swings, 1 pood/12kg
  
• AbMat Sit-ups
  
  Novice
  
• SDHP, 55/35#
  
• Modified push-ups
  
• KB swings, 12kg/20#
  
• AbMat Sit-ups
  

Post load/time or rounds to comments.

The WOD - WED, 06MAR13

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 & Jerk, 3-2-1-1-1, 85-90-95% 1RM Followed By: Strength: Back Squat, 3-2-1-1-1, 85-90-95% 1RM Followed by: WOD: Breathing ladder, 1-7-1:
*Breathe as much as you want during the Thrusters, be strict during rest

Rx
• 95/65#
  
• Do 1x Thruster, take 1 breath
  
• Do 2x Thruster, take 2 breaths
  
• Do 3x Thruster, take 3 breaths, etc...
  Go up to 7x Thrusters then back down to 1x
  
  Scaled
  
• 75/55#
  
• Do 1x Thruster, take 1 breath
  
• Do 2x Thruster, take 2 breaths
  
• Do 3x Thruster, take 3 breaths, etc...
  Go up to 7x Thrusters then back down to 1x
  
  Novice
  
• 55/35#
  
• Do 1x Thruster, take 1 breath
  
• Do 2x Thruster, take 2 breaths
  
• Do 3x Thruster, take 3 breaths, etc...
  Go up to 7x Thrusters then back down to 1x
  
  

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The WOD - TUES, 05MAR13

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: "Chelsea" Each min on the min for 30 min:

Rx
• 5 Pull-ups
  
• 10 Push-ups
  
• 15 Squats
  
  Scaled
  
• 5 Banded Pull-ups
  
• 10 Modified Push-ups
  
• 15 Squats
  
  Novice
  
• 5 Jumping Pull-ups
  
• 10 Modified Push-ups
  
• 15 Squats
  
  

Post load/time or rounds to comments.

The WOD - MON, 04MAR13

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,3-2-1-1-1 ,85-90-95% 1RM Followed By: Strength: Front Squats,3-2-1-1-1,85-90-95% 1RM Followed by: Bay of Pigs AMRAP in 12 minutes:

Rx
• 3x Shoulder press, 115/85#
  
• 6x Deadlift, 275/185#
  
• 9x Burpees
  
  Scaled
  
• 3x Shoulder press, 85/55#
  
• 6x Deadlift, 225/155#
  
• 9x Burpees
  
  Novice
  
• 3x Shoulder press, 65/35#
  
• 6x Deadlift, 185/115#
  
• 9x Burpees
  
  

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REST DAY - SUN, 03MAR13

REST DAY

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

This Week 3-2-1 Go in ...Vietnamese "ba, hai, một, Go!"

Hear it

The WOD - SAT, 02MAR12

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: 4 RFT:

Rx BUY-IN 15x Burpees
• 75x Jump rope singles
  
• 25x Push-ups
  
• 20x Back extensions
  
• 15x Sumo Deadlift high pulls (75#/55#)
  
  Scaled
  BUY-IN 10x Burpees
  
  
• 50x Jump rope singles
  
• 20x Plank OR Modified Push-ups
  
• 15x Back extensions OR Good Mornings
  
• 10x Sumo Deadlift high pulls (65#/45#)
  
  Novice
  BUY-IN 10x Burpees
  
  
• 25x Jump rope singles
  
• 20x Modified Push-ups
  
• 15x Good Mornings
  
• 10x Sumo Deadlift high pulls (55#/35#)
  
  

Post load/time or rounds to comments.