The WOD - MON, 30DEC13

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 .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*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
  

Hang Power Snatch 1X5@65% Power Snatch 2X5@70% Snatch 2X5@75% 1RM Followed by: Strength: Squat 1X5@65% 2X5@70% 2X5@75% 1RM WOD: 3 RRFT:

Rx
• Row 750-500-250m
  
• WBS, 10-25-40 reps, 20/16#
• Bear Crawl, 20M
  
  Scaled
  
• Row 500-400-250m
  
• WBS 10-20-30 reps, 20/16#
• Bear Crawl, 20M
  
  Novice
  
• Row 400-300-250m
  
• WBS 10-15-20 reps, 20/16#
• Bear Crawl, 20M
  
  

Post time, rounds or load to comments

NEW YEAR'S SCHEDULE

The schedule is as followed:

• TUES, 31DEC13, CLOSED AFTER 1130am Lunch Class
• WED, 01JAN14, CLOSED...NEW YEARS
• THUR, 02JAN14, OPEN for 1130am Lunch, 415,530, 700pm Classes
• FRI, 03JAN14, OPEN REGULAR HOURS
  RING IN THE NEW YEAR WITH 2014 BURPEES AS A GYM THUR, FRI, SAT!!

REST DAY - SUN, 29DEC13

REST DAY






Mental Skills of the Athlete

The WOD - SAT, 28DEC13

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*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:

• 20x DB push press (30#/20#)
• 20x Air Squats
• 20x DB renegade rows (30#/20#)
• Run 200m
• 20x KB swings (1.5/1 pood)
• 20x KB front squat(1.5/1 pood)
• 20x KB snatch...10 per hand (1.5/1 pood)
• Run 200m
• 20x Pull-ups
• 20x AbMat Sit-ups
• 20x C2D HR Push-ups
• Run 200m

The WOD - FRI, 27DEC13

HERO FRIDAY

"JORGE"




U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his sister Gina.
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:

"JORGE "

1RFT :

Rx

• GHD sit-ups, 30 reps
• 155/110#  Clean, 15 reps
• GHD sit-ups, 24 reps
• 155/110#  Clean, 12 reps
• GHD sit-ups, 18 reps
• 155/110#  Clean,  9 reps
• GHD sit-ups, 12 reps
• 155/110#  Clean, 6 reps
• GHD sit-ups, 6 reps
• 155/110#  Clean, 3 reps

Scaled

• 135/95# Clean
• AbMat Sit up

Novice

• 95/65# Clean
• AbMat Sit up

Post time, rounds or load to comments

The WOD - THUR, 26DEC13

Last minute LATE Christmas gift????

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:

GUTBUSTER!
10 RFT:

  Rx
• 6x Push-press, 45/35#
• 6x WBS, 20/16#
• 6x Burpees
• 6x Jumping Pull Ups
• 6x KBS, 1 pood/12kg

Post load/time or rou

MERRY CHRISTMAS 2013!!!