The WOD - SAT, 01JUNE13

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: 1 RFT:

Rx
• Row/Run 1K
  
• 50x Ring Push-ups
  
• 40M Bear crawl
  
• 30x Burpees
  
• 20x Pull-ups
  
• 10x Handstand push-ups
  
• 5x BW Back Squats
  
  Scaled
  
• Row/Run 1K
  
• 50x Push-ups
  
• 40M Bear crawl
  
• 30x Burpees
  
• 20x Banded Pull-ups
  
• 10x Elevated push-ups
  
• 5x .75 BW Back Squats
  
  Novice
  
• Row/Run 500m
  
• 40x Push-ups
  
• 30M Bear crawl
  
• 20x Burpees
  
• 10x Banded Pull-ups
  
• 5x Elevated push-ups
  
• 5x .5 BW Back Squats
  
  

Post load/time or rounds to comments.

The WOD - FRI, 31MAY13

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.

PICK ONE...GET SOME

"JJ"



U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

1 RFT:

■185/120# Clean, 1 rep
■10 Parallette handstand push-ups
■185/120# Clean, 2 reps
■9 Parallette handstand push-ups
■185/120# Clean, 3 reps
■8 Parallette handstand push-ups
■185/120# Clean, 4 reps
■7 Parallette handstand push-ups
■185/120# Clean, 5 reps
■6 Parallette handstand push-ups
■185/120# Clean, 6 reps
■5 Parallette handstand push-ups
■185/120# Clean, 7 reps
■4 Parallette handstand push-ups
■185/120# Clean, 8 reps
■3 Parallette handstand push-ups
■185/120# Clean, 9 reps
■2 Parallette handstand push-ups
■185/120# Clean, 10 reps
■1 Parallette handstand push-up

OR

"BREHM"


U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

1RFT

■15 foot Rope climb, 10 ascents*
■225/155# Back squat, 20 reps
■30 Handstand push-ups
■Row 40 calories
*8 pull up per ascent substitution

The WOD - THUR, 30MAY13

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.

PICK ONE...GET SOME

"ABBATE"



U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


■Run 1 mile
■155/105# Clean and jerk, 21 reps
■Run 800 meters
■155/105# Clean and jerk, 21 reps
■Run 1 Mile

OR

"HORTMAN"



U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a military training exercise

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

AMRAP in 45 min:

■Run 800 meters
■80 Air Squats
■8 Muscle-ups

The WOD - WED, 29MAY13

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.

PICK ONE...GET SOME

"RAHOI"



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP, 12 Min:

■24 inch Box Jump, 12 reps
■95 pound Thruster, 6 reps
■6 Bar-facing burpees

OR

"DEL"


U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

1RFT:

■25 Burpees
■Run 400 meters with a 20 pound medicine ball
■25 Weighted pull-ups with a 20 pound dumbbell
■Run 400 meters with a 20 pound medicine ball
■25 Handstand push-ups
■Run 400 meters with a 20 pound medicine ball
■25 Chest-to-bar pull-ups
■Run 400 meters with a 20 pound medicine ball
■25 Burpees

The WOD - TUES, 28MAY13

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.

PICK ONE...GET SOME

"LUMBERJACK 20"



On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

1 RFT:

20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

OR

"BRADSHAW"



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.


10 RFT:

3x Handstand push-ups

6x Deadlift (225/155#)

12x Pull-ups

24x Double-unders

The WOD - MON, 27MAY13

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.

PICK ONE...GET SOME

"BARRAZA"


U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.


AMRAP 18Min:
■Run 200 meters
■275 pound Deadlift, 9 reps
■6 Burpee bar muscle-ups (click to view video)

OR

"LUCE"


Three rounds for time of*:
■Run 1K
■10 Muscle-ups
■100 Squats
*Wear a 20 pound vest

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

The WOD - SAT, 25MAY13

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.





"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it. Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

The WOD - FRI, 24MAY13

HERO FRIDAY

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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: "WITTMAN"

Rx ■Kettlebell swing,1.5/1 pood, 15 reps ■Power clean, 95/65#, 15 reps ■Box jumps, 24" box, 15 reps Scaled ■Kettlebell swing,1 pood/12kg, 15 reps ■Power clean, 75/50#, 15 reps ■Box jumps, 20" box, 15 reps Novice ■Kettlebell swing,12kg/20#, 15 reps ■Power clean, 55/30#, 15 reps ■Box jumps, 18" box, 15 reps

Post time, rounds or load to comments

MEMORIAL DAY HOURS

In observance of Memorial Day, Razor's Edge will be open for a half day on MONDAY 27 MAY...615am to 1230pm.

The WOD - THURS, 23MAY13

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: SKILLS:

RDL, 3X5, 185

Shoot Through, 2X10

Followed by:


WOD:

Triple Play!! AMRAP: Rx
Max rounds in 5 minutes of
• 5x Push Press (75#/55#)
  
• 8x Sumo deadlift high pulls (75#/55#)
  Rest 1 minute
  
Then, max rounds in 5 minutes of
• 5x Thrusters (75#/55#)
  
• 8x Pull-ups
  Rest 1 minutes
  
Then, max rounds in 5 minutes of
• 5x KB swings (1.5/1 pood)
  
• 8x Box Jumps (24")
  
Scaled
• Barbell 65/45#
  
• KBS 1 pood/12kg
  
• Box 20"
  
  Novice
  
• Barbell 55/35#
  
• KBS 12kg/20#
  
• Box 18"
  

Post load/time or rounds to comments.

The WOD - WED, 22MAY13

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







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


1-2 rounds of 5-10 reps of:

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

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

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

Followed By: Power Clean 2x2 @ 80% Clean 2x2 @ 85% Clean Pull 2x3 @ 125% Followed by: Strength: Shoulder Press, 3X3, 80% 1RM Followed by: WOD: Bringing the HEAT!! 21-15-9x Rep Rounds For Time Of:

Rx BUY-IN 1000m run
• Handstand push-ups
  
• Clean, 135/95#
  
  Scaled
  BUY-IN 800m run
  
• Banded Handstand push-ups
  
• Clean, 95/65#
  
  Novice
  BUY-IN 500m run
  
• Elevated push-ups
  
• Clean, 75/55#
  
  

Post time, rounds or load to comments

The WOD - TUES, 21MAY13

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: SKILLS:

Strict Pull up 5 per min for 5 min

Snatch Balance,3 X 5, Bar +10


Followed by:


WOD:

Sweet Jeebus! 3 Rounds For Time: Rx
• 75x Double unders
  
• 4x Muscle-up
  
• 20x WBS, 20/16#
  
  Scaled
  
• 50x Double unders, 150 Singles
  
• 4x Jumping Muscle-up
  
• 20x WBS, 16/12#
  
  Novice
  
• 30x Double unders/ 100 Singles
  
• 4x Banded Muscle-up
  
• 20x WBS, 12/10#
  
  

Post load/time or rounds to comments.

The WOD - MON, 20MAY13

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
  

Power Snatch 2x2 @ 80% Snatch 2x2 @ 85% Snatch Pull 2x3 @ 125% Followed By: Strength: Squats 3x3 @ 85% Followed By: WOD: 3 RFT:

Rx
• Run 500m
  
• 10x KBS, 2/1.5 pood
  
• 10x Burpees
  
  Scaled
  
• Run 400m
  
• 10x KBS, 1.5/1 pood
  
• 10x Burpees
  
  Novice
  
• Run 400m
  
• 8x KBS, 1 pood/12kg
  
• 8x Burpees
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 19MAY13

REST DAY

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

This Week 3-2-1 Go in ...Norwegian "tre, to, en, Go!"

Hear it

The WOD - SAT, 18MAY13

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: 21-15-9 RRFT:

Rx •Ring Push ups •SDHP, 75/55# •Run, 500M per round Scaled •Push ups •SDHP, 65/45# •Run, 400M per round

REST 5 MIN Followed By: WOD #2: 12 Minute AMRAP:

Rx
• .5 BW
  •12 Deadlifts
  •9 Hang Power Cleans
  •6 Shoulder to Overhead
  •Shuttle Run (3 cones: 25/50/75 ft.)
  
  Scaled
  
• .3 BW
  
  

Post load/time or rounds to comments.

The WOD - FRI, 17MAY13

HERO FRIDAY

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

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: "LEDESMA" AMRAP in 20 Min:

Rx ■Parallette handstand push-ups, 5 reps ■Toes through rings, 10 reps ■Medicine ball cleans, 20/16# 15 reps Scaled ■Handstand push-ups, 5 reps ■Toes to Bar, 10 reps ■Medicine ball cleans, 16/12# 15 reps Novice ■Elevated push-ups, 5 reps ■Knees to Elbow, 10 reps ■Medicine ball cleans, 12/10# 15 reps

Post time, rounds or load to comments

The WOD - THUR, 16MAY13

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: 2 RFT:

Rx
• Row 500m
  
• 10x Handstand push-ups
  
• 15x Box jumps (24")
  
• 20x Pull-ups
  
• 25x Wall ball (20/16#)
  
• 30x AbMat Sit ups
  
• 35x Thruster (45/30#)
  
  Scaled
  
• Row 500m
  
• 10x Elevated push-ups
  
• 15x Box jumps (20")
  
• 20x Pull-ups
  
• 25x Wall ball (16/12#)
  
• 30x AbMat Sit ups
  
• 35x Thruster (30/15#)
  
  Novice
  
• Row 500m
  
• 5x Elevated push-ups
  
• 10x Box jumps (20")
  
• 15x Pull-ups
  
• 20x Wall ball (16/12#)
  
• 25x AbMat Sit ups
  
• 30x Thruster (30/15#)
  

Post load/time or rounds to comments.

The WOD - WED, 15MAY13

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: ANNIE GET YOUR GUN!: 50-40-30-20-10 Rep Rounds for Time:

Rx
• Double Unders
  
• Back Extension or Good Morning45/30# Bar
  
• Air Squats
  
  
  Scaled
  
• 2X Singles
  
• Back Extension or Good Morning30/15# bar
  
• Air Squats
  
  
  Novice
  
• Singles
  
• Good Morning w/PVC
  
• Air Squats
  

Post time, rounds or load to comments

The WOD - TUES, 14MAY13

The results are in...if you didn't know...TEAM TIGER BALM won the intermediate team division at this weekend's Pound for Pound competition! Well Done Men!!

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: SKILLS:

Double Unders 2x1 minute intervals

Wall Walks, 5reps

Followed by:


WOD:

For Time: Rx
• Row 40 Cal
  
• Ring Push ups, 35 reps
  
• MedBall Cleans, 30 reps
  
• Run,500M
  
• Pull ups, 30 reps
  
• Slosh pipe OHS, 35 reps
  
• Row 40 Cal
  
  
  Intermediate
  
• Row 30 Cal
  
• Ring Push ups, 25 reps
  
• MedBall Cleans, 20 reps
  
• Run,500M
  
• Pull ups, 20 reps
  
• Slosh pipe OHS, 25 reps
  
• Row 30 Cal
  
  
  Novice
  
• Row 20 Cal
  
• Ring Push ups, 15 reps
  
• MedBall Cleans, 10 reps
  
• Run,200M
  
• Pull ups, 10 reps
  
• Slosh pipe OHS, 15 reps
  
• Row 20 Cal
  
  

Post load/time or rounds to comments.

The WOD - MON, 13MAY13

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, 3X5, 75-80-85% 1RM Followed By: Strength: Overhead Squat, 3X5, 75-80-85% 1RM Followed By: WOD: 4 rounds for time: BUY-IN 20 double unders Rx

Box Jump, 24", 20 reps

Ring Dip, 20 reps

Medball Cleans, 20/15#, 20 reps

Scaled

Box Jump, 20", 15 reps

Ring Dip, 15 reps

Medball Cleans, 20/15#, 15 reps

Novice

Box Jump, 18", 15 reps

Ring Dip (banded), 15 reps

Medball Cleans, 15/12#, 15 reps



CASH-OUT 20 double unders

Post load/time or rounds to comments.

REST DAY - SUN, 12MAY13

SUN, 12MAY13

HAPPY MOTHER'S DAY!

The WOD - FRI, 10MAY13

HERO FRIDAY

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
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: 6 RFT:

Rx ■Sandbag carry, 50#(Sub 45/25# plate), 400 meters ■Push press, 115/85#, 12 reps ■Box jumps, 24", 12 reps ■Sumo deadlift high-pull,95/65#, 12 reps Scaled ■Sandbag carry, 50#(Sub 25/10# plate), 400 meters ■Push press, 95/65#, 12 reps ■Box jumps, 20", 12 reps ■Sumo deadlift high-pull,75/55#, 12 reps Novice ■Sandbag carry, 50#(Sub 25/10# plate), 200 meters ■Push press, 75/50#, 12 reps ■Box jumps, 18", 12 reps ■Sumo deadlift high-pull,55/30#, 12 reps

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The WOD - THUR, 09MAY13

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 2x5

Pistols 2x5 per leg

Followed by:
WOD:
Squat, pull, and run.
10-9-8-7-6-5-4-3-2-1 RRFT:

Rx
• Front Squat,75% BW
  
• Burpee Pull ups (Even Number)/ Burpee Box Jump, 24" (Odd Number)
  
• Run 100m between each set
  
  Scaled
  
• Front Squat,50% BW
  
• Banded Pull ups (Even Number)/ Box Jump, 20" (Odd Number)
  
• Run 100m between each set
  
  Novice
  
• Front Squat,30% BW
  
• Jumping Pull ups (Even Number)/ Box Jump, 18" (Odd Number)
  
• Run 100m between each set
  
  

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The WOD - WED, 08MAY13

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 2x3 @ 80% Split Jerk 1x3 @85% Split Jerk 1x2 @ 90% 1RM Followed By: Strength: Deadlift 3x3 @ 85% 1RM Followed by: WOD: 5RFT:

Rx
• Cleans, 135/95#, 7 reps
  
• Burpees, 10reps
  
• Double Unders, 15reps
  
  Scaled
  
• Cleans, 115/80#, 7 reps
  
• Burpees, 10reps
  
• Singles, 30reps
  
  Novice
  
• Cleans, 95/65#, 5 reps
  
• Burpees, 8reps
  
• Singles, 20reps
  
  
  
  

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The WOD - TUES, 07MAY13

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: Constant movement is the key to success here. If you are standing around looking at the weight, you need to scale down. There is a place in CrossFit for heavy weights but an AMRAP is not it. Just keep moving as fast as you can for 5 minutes. If you do not have cotton mouth at the end of this workout, you did not do it with enough intensity.

Rx AMRAP 5 minutes of:
• 10 x Body weight dead lift
  
• 8 x 30/20#, Dumb bell push press
  
• 5 x Pull up
  REST 2 min
  AMRAP 5 minutes of:
  
• 10 x Body weight Squat
  
• 8 x MedBall Clean, 20/16#
  
• 5 x Ring Dip
  REST 2 min
  AMRAP 5 minutes of:
  
• 10 x Body weight Squat
  
• 8 x MedBall Clean, 20/16#
  
• 5 x Ring Dip
  REST 2 min
  AMRAP 5 minutes of:
  
• 10 x KBS 2/1.5 pood
  
• 8 x Burpees
  
• 5 x AbMat Situp
  
  Scaled
  
• Banded pull up/dip
  
• .75 BW for Deadlifts & Squats
  
• 20/10# Dumbbells for Presses
  
• 16/12# Medballs for cleans
  
• 1.5/1 pood KB
  
  Novice
  
• Jumping pull up/dip
  
• .5 BW for Deadlifts & Squats
  
• 20/10# Dumbbells for Presses
  
• 12/10# Medballs for cleans
  
• 1 pood/12kg KB
  
  

Post load/time or rounds to comments.

The WOD - MON, 06MAY13

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 pulls 2X3 @125% Power Cleans 2X2 @ 80% Clean 2x2 90% 1RM Followed By: Strength: Bench Press 3x3 @85% 1RM Followed by: WOD: 4 RFT:

Rx
• 400m run
  
• KB Snatch, 1.5/1 pood, 8 reps per hand
  
• Ring Push ups, 20 reps
  
  Scaled
  
• 300m run
  
• KB Snatch, 1 pood/12kg, 8 reps per hand
  
• Ring Push ups, 15 reps
  
  Novice
  
• 200m run
  
• KB Snatch, 1 pood/12kg, 5 reps per hand
  
• Push ups, 15 reps
  
  

Post time to comments. "Ever think about the potential effect we could be (or are) having on the mindset of young girls? What's it like to grow up with the norm being that your mother clean and jerks? What's it like to grow up hoping that you can beat your aunt at deadlifting? What's it like to grow up as a young girl really knowing that achievement matters more than appearance?" Affiliate Blog post

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Playing With Ring Pushups (Nicole)...[wmv]

The WOD - FRI, 03MAY13

HERO FRIDAY

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

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: ADRIAN: 7 RFT:

Rx ■3 Forward rolls ■5 Wall climbs ■7 Toes to bar ■9 Box jumps, 30" box Scaled Novice

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