The WOD - FRI, 06JAN12

Warmup:

The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills .


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
  

*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 Snatch 3X5, 65 -70-75% 1RM
Followed By:

Strength:
Deadlift 3X5, 65 -70-75% 1RM
Followed by:

WOD:
FRAN - upside down, strung out, and backwards:

Advanced*
• Run 1000-500-400m
  
• Pull-ups 9-15-21 Reps
  
• Thrusters (115/85#) 9-15-21 Reps
  
  *VEST
  
  
  
  Rx
  
• Run 1000-500-400m
  
• Pull-ups 9-15-21 Reps
  
• Thrusters (95/65#) 9-15-21 Reps
  
  
  Intermediate
  
• Run 1000-500-400m
  
• Banded Pull-ups 9-15-21 Reps
  
• Thrusters (75/55#) 9-15-21 Reps
  
  
  
  
  Novice
  
• Run 500-400-200m
  
• Banded/Jumping Pull-ups 9-15-21 Reps
  
• Thrusters (65/45#) 9-15-21 Reps
  
  
  
  

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Olympic Weightlifting Clinic

Join us SAT, 14JAN12 for a weightlifting clinic on the basics.
Click Here to sign up.

The WOD - THUR, 05JAN12

Warmup:

The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills .


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
  

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

WOD:
REALLY?!!
For Time :

Rx 100x Squats 100x Pull-ups 100x Sit-ups 100x Push-ups

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DYNAMIC STRETCHING ROUTINE

Catalyst Athletics Standard Warm-Up

This is a very effective Top to Bottom Warm-Up Routine used by the athletes at Catalyst Athletics.

A link to this video will be embedded in the warmup portion of the daily WOD post on the Blog from now on.

The WOD - WED, 04JAN12

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:

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 3X5, 65 -70-75% 1RM
Followed By:

Strength:
Back Squat 3X5, 65 -70-75% 1RM
Followed by:

WOD:
21-15-9 Rep Rounds For Time:

Advanced*
• Overhead squat, 115/85#
  
• Knees to elbows
  
• Burpees
  *VEST
  
  
  
  Rx
  
• Overhead squat, 95/65#
  
• Knees to elbows
  
• Burpees
  
  
  
  Intermediate
  
• Overhead squat, 75/45#
  
• Knees to elbows / Leg lifts
  
• Burpees
  
  
  
  Novice
  
• Overhead squat, 55/25#
  
• Leg Lifts
  
• Burpees
  

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The WOD - TUES, 03JAN12

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: F--k Yeah 4 rounds for time :

Advanced
• 5x Front squat (1.25 bw)
  
• 8x Deadlift (1.5 bw)
  
• Run 800m
  
  
  
  Rx
  
• 5x Front squat (bw)
  
• 8x Deadlift (bw)
  
• Run 800m
  
  
  
  Intermediate
  
• 5x Front squat (.75 bw)
  
• 8x Deadlift (.75 bw)
  
• Run 500m
  
  
  
  Rx
  
• 5x Front squat (.5 bw)
  
• 8x Deadlift (.5 bw)
  
• Run 400m
  

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CHALLENGE WOD!!

CHALLENGE WOD!!!- 2-6JAN12

'MAMMOTH!'

10 rounds:
1-2-3-4-5-6-7-8-9-10x reps, scale as necessary:

• Push press (135/95#)
  
• Deadlift (315/225#)
  
• KB swing (2/1.5 pood)
  

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