CHRISTMAS & NEW YEAR'S SCHEDULE!!!

CHRISTMAS & NEW YEAR'S SCHEDULE!!!



The schedule is as followed:

• Sat, 15DEC12, CrossFit Total Competition
  
  FBook Event Page
  
  
• Mon-Thur, 17-20DEC12, End of the quarter Test Out
  
  Snatch, Clean/Jerk, Max Pull ups/Ring Dip, 500M row/1mile run
  
  
• Fri-Sat, 21-22DEC12, 12 DAYS OF CHRISTMAS WOD!!
  
• Mon, 24DEC12, CLOSED AFTER 1130-1230 Class
  
• Tues, 25DEC12, CLOSED FOR CHRISTMAS
  
• Wed, 26DEC12, OPEN AGAIN BY 1130-1230 Class
  
• Thu-Fri, 27-28DEC12, REGULAR HOURS
  
• Sat-Tues, 30DEC12-01JAN13, CLOSED FOR NEW YEAR'S
  
• Wed, 2JAN13 RING IN THE NEW YEAR WITH 2013 BURPEES AS A GYM!!
  
  

The WOD - TUES, 11DEC12

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: The Yoke

3 RFT: Rx
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x Thruster, 85/60#
  
• 10x Pull-ups
  
• Lo-High box jumps (four boxes set up in a line - 18-20-24-30)
  
• 10x TGU, 5 per hand, 1pood/12kg
  
  
  
  Intermediate
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x Thruster, 65/45#
  
• 10x Banded Pull-ups
  
• Lo-High box jumps (three boxes set up in a line - 18-20-24)
  
• 10x TGU, 5 per hand, 12kg/20#
  
  
  
  Novice
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x Sledgehammer Strikes
  
• 10x Burpee
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x Thruster, 45/30#
  
• 10x Jumping Pull-ups
  
• Lo-High box jumps (three boxes set up in a line - 12-18-20)
  
• 10x TGU, 5 per hand, 20/10#
  
  
  

Post time, rounds or load to comments

The WOD - MON, 10DEC12

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: 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 and Jerk 1x3 80%, 1x2 85%, 3x1 90% Followed by: Strength: Squat 1x3 80%, 1x2 85%, 3x1 90% Followed by: The WOD AMRAP THIS!!

5 Min AMRAP
• Overhead Squat, 5 reps (Rx)95/65# - (Scaled)75/55# - (Novice)45/30#
  
• Pull ups, 5 reps (Rx)No Assistance - (Scaled)Banded - (Novice)Jumping
  
• Double under, 10 reps (Scaled)3:1 - (Novice)2:1
  
  
  
  1Min Rest
  
  
  
  4 Min AMRAP
  
• AbMat Sit up, 10 reps
  
• SDHP, 5 reps (Rx)95/65# - (Scaled)75/55# - (Novice)45/30#
  
  
  
  1Min Rest
  
  
  
  3 Min AMRAP
  
• WBS Sit up, 10 reps (Rx)20/16# - (Scaled/Novice)16/12#
  
• Burpee, 5 reps
  
  
  
  

Post time, rounds or load to comments

The WOD - WED, 05DEC12

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
  

Hang Power Snatch 1X3@80 1RM - Power Snatch 1X3@85 1RM - Snatch 2X3@90 1RM
Followed By:

Strength:
Shoulder Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
BREEEZY!
21-15-9 RRFT:

Rx
• Pull-ups
  
• Ring Push-ups
  
• GHD Sit-ups
  
• Air Squats
  
  
  
  Intermediate
  
• Banded Pull-ups
  
• Elevated Push-ups
  
• AbMat Sit-ups
  
• Air Squats
  
  
  
  Novice
  
• Jumping Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Air Squats
  

Post time, rounds or load to comments

The WOD - TUES, 04DEC12

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

AMRAP in 5 min:
• 6 box jumps
  
• 9 KBS
  
• 12 push ups
  
  
  Rest 1 min::
  
  
  AMRAP in 5 min::
  
• 6 SDHP
  
• 9 Lunges
  
• 12 AbMat Situp
  
  
  Rest 1 min::
  
  
  AMRAP in 5 min::
  
• 6 HSPU
  
• 9 Air Squats
  
• 12 Back Extensions
  
  

Post time, rounds or load to comments

The WOD - MON, 03DEC12

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: 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 Balance 3x5
Followed by:
Strength:
Squat 3X5 Followed by:
The WOD
4 RFT:

RX
• Overhead Squat, 3 reps 115/85#
  
• Thrusters, 5 reps, 115/85#
  
• Pull ups, 7 reps
  
  
  
  Scaled
  
• Overhead Squat, 3 reps 95/65#
  
• Thrusters, 5 reps, 95/65#
  
• Banded Pull ups, 7 reps
  
  
  
  Novice
  
• Overhead Squat, 3 reps 65/45#
  
• Thrusters, 5 reps, 65/45#
  
• Jumping Pull ups, 7 reps
  

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CHALLENGE WOD!!

CHALLENGE WOD!!!- 03-07DEC12

Stonebreaker

3 rounds, 1 minute at each station, total reps=score:

• Deadlift (225/155#)
  
• Sledghammer tire hits
  
• KB swings (1/1.5 pood)
  
• Ball slams (20/16#)
  
• KB snatch (1pood/12kg#)
  
• Rest
  

Post load/time or rounds to comments.