The WOD - TUES, 01OCT13

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:
SKILLS:

Max pulls ups

1 Mile Run
Followed By:

A Little Bit Of..."Chelsea" with a Twist EMOTM for 5 min:
• 5x Banded Pull-ups
  
• 10x C@D HR Push-ups
  
• 15x Air Squats
  
  REST 1 MIN
  
  A Little Bit Of..."Kelly"
  2 RFT:
  
• Run 400m
  
• 30x Box jump (24 inch)
  
• 30x WBS (20/16#)
  
  

Post load/time or rounds to comments.

The WOD - MON, 30SEPT13

TOTALS WEEK Here is your opportunity as an athlete to establish Athletic Max numbers for the upcoming quarter...do not shy away from this...challenge yourself!

Monday:
Crossfit total I
Bk Sqt
Shoulder press
deadlift


Tuesday:
Max pulls ups
1 Mile Run

Wednesday:
skills day
Work your weakness with a coach
HSPU Q's
MU Q's
OLY Tech with light weight


Thrursday:
Max Ring Dips
Row 500M

Friday:
Snatch
Clean & Jerk




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: "CrossFit Total":

Rx
• Back squat, 3x1 rep
  
• Shoulder Press, 3x1 rep
  
• Deadlift, 3x1 rep
  Followed By:
  Tabata this:
  Rx
  
• Squats
  
• GHD/Abmat sit ups
  
• row cals
  

Post time, rounds or load to comments

REST DAY - SUN, 29 SEPT13

REST DAY

Low Bar vs High Bar

GYM CLOSED

The Gym will be CLOSED Saturday due to the Pensacola Beach Brawl. We will be open again on Monday, and back on track with regular classes.

The WOD - FRI, 27SEPT13

HERO FRIDAY

"SMALL"


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: "SMALL" 3 RFT:

Rx
• Row 1000m
  
• 50x Burpees
  
• 50x Box jumps (24")
  
• Run 800m
  
  Scaled
  
• Row 750m
  
• 30x Burpees
  
• 30x Box jumps (20")
  
• Run 500m
  
  Novice
  
• Row 500m
  
• 20x Burpees
  
• 20x Box jumps (20")
  
• Run 400m
  

Post time, rounds or load to comments

The WOD - THUR, 26SEPT13

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:
Skills:

Parallette HandStands 5x20 sec hold

TGU 3 per hand at any weight
Followed By:
WOD:
3 RFT:
RX:

• Row 40 Cal
• 30x Trunk Twister Sit ups, 20/16#
• 20x MedBall Push ups
• 10x KB snatches per hand, 1pood(green)/12kg(red)

Scaled:

• Row 30 Cal
• 25x Trunk Twister Sit ups, 16/12#
• 15x MedBall Push ups
• 5x KB snatches per hand, 1pood(green)/12kg(red)

Post load/time or rounds to comments.

The WOD - WED, 25SEPT13

Warmup:



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







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


1-2 rounds of 10-15 reps of:

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

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

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

Snatch 3x3 80% (Medium), Clean 2x3 80% (Medium), Jerk 2x3 80%(Medium)

Followed By:
WOD:
4 RFT:

Rx
• 4x OHS, 75% 1rm Snatch
  
• 6x MedBall Cleans
• 15x Double Unders
• Scaled
  
• 4x OHS, 50% 1rm
• 6x MedBall Cleans
• 45x singles
  Novice
  
• 4x OHS, 30% 1 rm
• 6x MedBall Clean
• 30x Singles
  
  

Post load/time or rounds to comments.

The WOD - TUES, 24SEPT13

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:

The WOD:

1RFT

Rx

• Run 500m
• WBS, 25 reps, 20/16#
• AbMat Sit up, 30reps
• SDHP, 25 reps, 75/25#
• Back extension, 30 reps
• Push Press, 25 reps, 75/55#
• Shoot through, 30 reps
• Run 500m

Post load/time or rounds to comments.

The WOD - MON, 23SEPT13

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 90% (Heavy), Clean & Jerk 3,2,1,1,1 90% (Heavy) Followed By: Strength: Back Squat, 3x3 @ 85% (Heavy) Followed By: WOD: AMRAP 12min:

Rx
• 3x Strict Pull ups
  
• 5x Ring or parallette push up
  
• 9x KB Front squat, 1.5/1 pood
  
  Scaled
  
• 6x Band Pull ups
  
• 5x Elvated Push ups
  
• 9x KB Front squat, 1pood/12kg
  
  
  Novice
  
• 9x Jumping Pull ups
  
• 10x Push ups
  
• 9x KB Front squat, 12kg/20#
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 22SEPT13

REST DAY

Squat Stance & the Olympic Lifts

The WOD - SAT, 21SEPT13

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:

Rainy Day Man Mover AMRAP in 20 minutes of: Rx BUY-IN 10 KB Burpees, 1.5/1 pood
• 5x KBS, 1.5/1 pood
  
• 10x Parallette Burpees
  
• 15x AbMat Situps
  
• 4x Shuttle run (25m)
  
  

The WOD - FRI, 20SEPT13

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
  

Post load/time or rounds to comments.

The WOD - THUR, 19SEPT13

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
  

Post load/time or rounds to comments.

The WOD - WED, 18SEPT13

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
  

Post load/time or rounds to comments.

The WOD - TUES, 17SEPT13

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:
Barbara brought her "Friends"
1 RFT:
Rx

20x Pull-ups

20x Box Jumps, 24"

30x Push-ups

30x Toes 2 Bar

40x Sit-ups

40x KBS, 1.5/1 pood

50x Air Squats

50x Double Unders

Scaled

20x Banded Pull-ups

20x Box Jumps, 20"

30x Push-ups

30x Knees to Elbow

40x Sit-ups

40x KBS, 1 pood/12 kg

50x Air Squats

50x Double Unders or 150 singles

Novice

20x Jumping Pull-ups

20x Box Jumps, 18"

30x Push-ups

30x Leg lifts

40x Sit-ups

40x KBS, 12 kg /20#

50x Air Squats

100x Singles

Post load/time or rounds to comments.

The WOD - MON, 16SEPT13

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
  

2 position Snatch (Hang, Floor) 5 sets, 80% (Medium), 2 position Clean (Hang, Floor) 5 sets, 80% (Medium) Followed By: Strength: Back Squat, 3x3 @ 85% (Heavy) Followed By: WOD: 4 RFT:

Rx
• 12x Pistols (6 per leg)
  
• 12x Back extensions
  
• 12x Double unders
  
• 12x KB Snatches (6 per hand), 1 pood/12 kg
  
  Scaled
  
• 12x Pistols (6 per leg)
  
• 12x Back extensions/Good Mornings
  
• 12x Double unders/3:1 Singles
  
• 12x KB Snatches (6 per hand), 12 kg/20#
  
  Novice
  
• 12x Pistols (6 per leg)
  
• 12x Good Mornings
  
• 24x Singles
  
• 12x KB Snatches (6 per hand), 20/15#
  

Post load/time or rounds to comments.

REST DAY - SUN, 15SEPT13

REST DAY

The WOD - SAT, 14SEPT13

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 BossMan 21-18-15-12-9-6 Rep rounds for time: Rx
• AbMat Trunk Twister, 20/16# MedBall
  
• SDHP, 75/55#
  
• Front Squats, 75/55#
  
• 400 meter Run/Row (Odd reps)
  
• 800 meter Run/Row (Even reps)
  

The WOD - FRI, 13SEPT13

HERO FRIDAY

"FALKEL"



U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

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: "FALKEL" AMRAP 25MIN:

Rx ■8 Handstand push-ups ■8 Box jump, 30 inch box ■15 foot Rope climb, 1 ascent Scaled ■8 Banded Handstand push-ups ■8 Box jump, 24 inch box ■15 foot Rope climb, 1 ascent Novice■8 Elevated Handstand push-ups ■8 Box jump, 20 inch box ■15 foot Rope climb, 1 ascent ROPE CLIMBING SUBSTITUTION Perform 3 reps of the following sequence per 1 rope climb: ■1x Towel Pull-Up ■1x Knees Lift at the top of the pull up ■1x Pistol while holding onto towel and lowering self to the ground

Post time, rounds or load to comments

The WOD - THUR, 12SEPT13

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:

Rx "Tabata This" For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
• Buy In - Run 1K
  
• Ring Push ups
  
• Air Squats
  
• AbMat Sit ups
  

---

"Tabata" by Jeff Miller...[ wmv] Post time, rounds or load to comments

The WOD - WED, 11SEPT13

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: 'NEVER FORGET' 10 rounds: 1-2-3-4-5-6-7-8-9-10x reps, scale as necessary:

Rx
• Push press (135/95#)
  
• Deadlift (315/225#)
  
• KB swing (2/1.5 pood)
  
  Scaled
  
• Push press (95/65#)
  
• Deadlift (275/190#)
  
• KB swing (1.5/1 pood)
  
  Novice
  
• Push press (75/55#)
  
• Deadlift (225/155#)
  
• KB swing (1 pood/12kg)
  
  

Post time, rounds or load to comments

The WOD - TUES, 10SEPT13

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 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: "Jackie...Say hello to my friend, Karen" 1 RFT:

Rx
• Row 1000M
  
• Wall Ball Shot, 20/16#, 50 reps
  
• Pull up, 30 reps
  
  Scaled
  
• Row 750M
  
• Wall Ball Shot, 16/12#, 50 reps
  
• Banded Pull up, 30 reps
  
  Novice
  
• Row 500M
  
• Wall Ball Shot, 12/10#, 50 reps
  
• Jumping Pull up, 30 reps
  
  

Post load/time or rounds to comments.

The WOD - MON, 09SEPT13

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: 1 Power Snatch & 2 OHS, 5 Sets @ 75% (Medium) Strength: Back Squat 2X3 @ 80%(Medium), 1x3 @ 85% (Heavy), 2x2 @ 90% (Heavy) Followed By: WOD:

3 RFT: Rx
• 8 x Hang Cleans & Jerk, 135/95#
  
• 7 x Burpees
  
• 5 x Strict Pull Ups
  Scaled
  
• 8 x Hang Cleans & Jerk, 95/65#
  
• 7 x Burpees
  
• 5 x Banded Pull Ups
  Novice
  
• 8 x Hang Cleans & Jerk, 75/55#
  
• 7 x Burpees
  
• 5 x Jumping Pull Ups
  

Post load/time or rounds to comments.

The WOD - FRI, 06SEPT13

HERO FRIDAY

"OMAR"



U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

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: "OMAR" 1RFT:

Rx ■ Barbell Thrusters, 95/65#, 10 reps ■ Bar-facing burpees, 15 reps ■ Barbell Thrusters, 95/65#, 20 reps ■ Bar-facing burpees, 25 reps ■ Barbell Thrusters, 95/65#, 30 reps ■ Bar-facing burpees, 35 reps Scaled ■ Barbell Thrusters, 75/55#, 10 reps ■ Bar-facing burpees, 10 reps ■ Barbell Thrusters, 75/55#, 15 reps ■ Bar-facing burpees, 25 reps ■ Barbell Thrusters, 75/55#, 20 reps ■ Bar-facing burpees, 35 reps Novice ■ Barbell Thrusters, 65/45#, 5 reps ■ Bar-facing burpees, 10 reps ■ Barbell Thrusters, 65/45#, 10 reps ■ Bar-facing burpees, 20 reps ■ Barbell Thrusters, 65/45#, 15 reps ■ Bar-facing burpees, 30 reps A burpee with your head closest to the thruster bar and feet furthest away when you're face down on the floor. Stand up, hop over the bar, turn around and do a burpee on that side of the bar (facing it). No need to clap your hands overhead on each rep, but you should hop over the bar with both feet, at the same time, and not step over.

Post time, rounds or load to comments

The WOD - THUR, 05SEPT13

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: 1 RFT:

Rx For time: Rx
• HSPU, 21 reps
  
• Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 K
  
• HSPU, 15 reps
  
• Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 1 K
  
• HSPU, 9 reps
  
• Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 K
  
  Scaled
  
• Banded HSPU, 21 reps
  
• Banded Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 K
  
• Banded HSPU, 15 reps
  
• Banded Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 1 K
  
• Banded HSPU, 9 reps
  
• Banded Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 K
  
  Novice
  
• Elevated PU, 21 reps
  
• Jumping Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 500M
  
• Elevated PU, 15 reps
  
• Jumping Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 500M
  
• Elevated PU, 9 reps
  
• Jumping Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 500M
  
  

Post time, rounds or load to comments

The WOD - WED, 04SEPT13

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: Clean & Jerk, 3X3 @ 85% (Medium) Strength: Deadlift, 3X3 @ 85% (Medium) Followed By: WOD: 4 RFT:

Rx
• Ring Push ups, 15 reps
  
• KB Snatch, 5 per hand, 1.5/1 pood
  
• SDHP, 5 reps, 115/85#
  
  Scaled
  
• Ring Push ups, 15 reps
  
• KB Snatch, 5 per hand, 1 pood/12kg
  
• SDHP, 5 reps, 95/65#
  
  Novice
  
• Plate Push ups, 15 reps
  
• KB Snatch, 5 per hand, 12kg/20#
  
• SDHP, 5 reps, 75/55#
  

Post load/time or rounds to comments.

The WOD - TUES, 03SEPT13

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 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: 1 Round of the following:

Rx 1 Round of NANCY
• Run 400M
  
• Overhead Squat, 95/65#, 15 reps
  
  1 Rep Round of ANNIE
  
• Double Unders, 50 reps
  
• AbMat Sit Ups, 50 reps
  
  1 Round of NANCY
  
• Run 400M
  
• Overhead Squat, 95/65#, 15 reps
  
  1 Rep Round of ANNIE
  
• Double Unders, 40 reps
  
• AbMat Sit Ups, 40 reps
  
  1 Round of NANCY
  
• Run 400M
  
• Overhead Squat, 95/65#, 15 reps
  
  1 Rep Round of ANNIE
  
• Double Unders, 30 reps
  
• AbMat Sit Ups, 30 reps
  
  Scaled
  NANCY
  
• Overhead Squat, 75/45#, 15 reps
  
  ANNIE
  
• Singles, (3:1)
  
  Novice
  NANCY
  
• Overhead Squat, 65/35#, 10 reps
  
  ANNIE
  
• Singles, (2:1)
  

Post load/time or rounds to comments.

GYM CLOSED

The Gym will be CLOSED today in order to celebrate LABOR DAY. We will be open again on Tuesday, and back on track with regular classes.