The gym will be open tomorrow morning. The doors will be open for athletes coming for the morning classes, but I will not be there. Please follow the WOD posted on the blog.
The WOD - TUES, 07FEB12
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
Followed by:
WOD:
Man Mover:
AMRAP in 20 minutes:
-
Advanced
- 15x Wall ball (20/15#)
- 10x GHD sit-ups
- 5x HSPU
- 100M Run
Rx
- 15x Wall ball (20/15#)
- 10x Abmat sit-ups
- 5x Ring dips
- 100M Run
Intermediate
- 10x Wall ball (20/15#)
- 10x Abmat sit-ups
- 5x Banded Ring dips
- 100M Run
Novice
- 10x Wall ball (15/12#)
- 8x Abmat sit-ups
- 5x Jumping Ring dips
- 100M Run
The WOD - MON, 06FEB12
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
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. AMRAP in 30MIN:
- Rx
- 275/195# Deadlift, 5 reps
- 13 Push-ups
- 9 Box jumps, 24" box
Intermediate
- 250/175# Deadlift, 5 reps
- 13 Push-ups
- 9 Box jumps, 20" box
Novice
- 225/155# Deadlift, 5 reps
- 13 Push-ups
- 9 Box jumps, 18" box
The WOD - FRI, 03FEB12
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
Followed by:
WOD:
RYAN
5 rounds for time:
Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008, when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
-
Rx
- 7 Muscle-ups
- 21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Intermediate
- 7 Jumping Muscle-ups
- 15 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Novice
- 7 Muscle-up Transition
- 10 Burpees
Each burpee terminates with a jump one foot above max standing reach.
TYLER
5 rounds for time:
1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
-
Rx
- 7 Muscle-ups
- 21 SDHP, 95/65#
Intermediate
- 7 Jumping Muscle-ups
- 15 SDHP, 75/55#
Novice
- 7 Muscle-up Transition
- 10 SDHP, 65/45#
GYM CLOSED!!!
We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.
The WOD - THUR, 02FEB12
Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching
FILTHY FIFTY
For time:
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