The WOD - WED, 06JUNE12

68th Anniversary of OPERATION OVERLORD


The Normandy Invasion, also known as (D-Day), was the largest combined airborne assault and amphibious landing in World War II by the Allied Forces. It commenced on Tuesday, 6 June 1944 beginning at 6:30 AM. The operation was meant to be the beginning of the end to the war by taking the fight to the heart Nazi controlled Europe and forcing their unconditional surrender.






The next time you see someone in their late eighties with something that identifies them as a WWII vet, take a moment and say thank you...DO NOT forget these men were/are warriors...they are the Lion in winter...give them the respect they have earned.







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: WOD:
NORMANDY
For Time:

UTAH
• Back squat, 185/135#, 10 reps
  
• KB Snatches, 1.5/1 pood, 10 per hand
  
  
  
  GOLD
  
• Box Jump, 24", 20 reps
  
• Pull Ups, 20 reps
  
  
  
  SWORD
  
• Ring Push Ups,30 reps
  
• Walking Overhead Lunges, 45/25#, 30 steps total
  
  
  
  JUNO
  
• Thrusters, 45/30#, 40 reps
  
• AbMat Situp, 40 reps
  
  
  
  OMAHA*
  
• Run,500M, Stop at each corner of the block and do 10 burpees
  
• Run, 500M Stop at each corner of the block and do 10 OHS
  *with a SandBag
  

Post time, rounds or load to comments

LADIES NIGHT!!!

LADIES NIGHT!!! THUR 7 JUNE...

The gym will closed to the guys after the 4:15PM class is over, and be open only to the women for a 5:30-6:30 pm WOD...You guessed it


NASTY GIRLS




or


COREY






















Afterward, all are encouraged to make their way to The Liesure Club... TLC and enjoy an evening of good food, spirits, coffee and live music.

MAY LADIES NIGHT

The WOD - TUES, 05JUNE12

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:

Turkish Get Up, 3x2 per hand

Parallete Hand Stands, 5x10 sec holds

Followed by:


WOD:

3 Rounds For Time:
Advanced
• 40x Squats
  
• 30x Sumo deadlift high-pull (85/65#)
  
• 20x Wall ball (20/15#)
  
• 10x Toes To Bar
  
  
  
  Rx
  
• 40x Squats
  
• 30x Sumo deadlift high-pull (75/55#)
  
• 20x Wall ball (20/15#)
  
• 10x Knees to elbows
  
  
  
  Intermediate
  
• 30x Squats
  
• 20x Sumo deadlift high-pull (75/55#)
  
• 10x Wall ball (20/15#)
  
• 5x Knees to elbows
  
  
  
  
  Novice
  
• 30x Squats
  
• 20x Sumo deadlift high-pull (65/45#)
  
• 10x Wall ball (20/15#)
  
• 5x Knees to chest
  
  
  

Post load/time or rounds to comments.

The WOD - MON, 04JUNE12

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
  

Snatch, 3X3 @ 85% 1RM
Followed by:

Strength:
Front Squat, 3X3 @ 85% 1RM
Followed by:

WOD:
It's MONDAY!
For time:

Advanced*
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  *With Vest
  
  
  
  Rx
  
• 40x Handstand push-ups
  
• 40x Pull-ups
  
• 40x Step-ups, 20" box, 45/30# Bar
  
  
  
  Intermediate
  
• 40x Handstand push-ups, Bands
  
• 40x Pull-ups, Bands
  
• 40x Step-ups, 20" box, 30/15# Bar
  
  
  
  Novice
  
• 40x Elevated push-ups
  
• 40x Pull-ups, Jumping
  
• 40x Step-ups, 20" box, PVC
  

Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 04-09 JUNE12

STRIKE HARD-HOLD FAST!!

For Time:

• 20x Hang power clean (135/95#)
  
• 18x Thrusters
  
• 16x Sumo-deadlit high-pull
  
• 14x Push press
  
• 12x Deadlift
  
• 10x Overhead squat
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 03JUNE12

The WOD - SAT, 02JUN12

Memorial Day

"Heroes Week"

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


"Nate"



AMRAP in 20min of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.