The WOD - TUES, 01MAY12

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St.Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.





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:

WOD:

"Lumberjack 20"
• 20 Deadlifts (275lbs)
  
• Run 400m
  
• 20 KB swings (2pood)
  
• Run 400m
  
• 20 Overhead Squats (115lbs)
  
• Run 400m
  
• 20 Burpees
  
• Run 400m
  
• 20 Pullups (Chest to Bar)
  
• Run 400m
  
• 20 Box jumps (24")
  
• Run 400m
  
• 20 DB Squat Cleans (45lbs each)
  
• Run 400m
  
  

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The WOD - MON,30APR12

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, 2X3 @ 85% & 3X3 @ 90% 1RM
Followed By:

Strength:
Front Squat, 2X3 @ 85% & 3X3 @ 90% 1RM
Followed by:

WOD:
12 Min AMRAP:

Advanced
• Sprint 150M
  
• 15x Med Ball Clean (20/15#)
  
• 15x Chest to deck push up
  
  
  
  Rx
  
• Sprint 100M
  
• 10x Med Ball Clean (20/15#)
  
• 10x Chest to deck push up
  
  
  
  Intermediate
  
• Sprint 100M
  
• 8x Med Ball Clean (20/15#)
  
• 8x Chest to deck push up
  
  
  
  Novice
  
• Sprint 50M
  
• 8x Med Ball Clean (20/15#)
  
• 8x Push up
  
  
  

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CHALLENGE WOD!!

CHALLENGE WOD!!!- 30APR- 4MAY12

The Bell from Hell!!

For Time:

• 53x KB swing (1.5/1 pood)
  
• 53x KB sumo deadlift high-pull
  
• 53x KB snatch
  
• 53x KB Front Squat
  
  

Post load/time or rounds to comments.

LADIES NIGHT!!!

This is a heads up to everyone, but in particular the female athletes at Razor's Edge...LADIES NIGHT!!! It's on... Thur May 10, the gym will close 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. Afterward, all are encouraged to make their way to The Liesure Club... http://www.facebook.com/​theleisureclub and enjoy an evening of good food, spirits, coffee and live music. A sign up roster will be at the gym.

NEW GYM TSHIRTS!!!

Be the first to own the new REF-CP shirt! This week only only available for $15! After this Friday... the regular price of $20.

REST DAY

REST DAY - SUN, 29APR12

The WOD - FRI, 27APR12

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
  

Push Jerk, 3X5, 75-80-85% 1RM
Followed By:

Strength:
Back Squat, 3X5, 75-80-85% 1RM
Followed by:

WOD:
Up n Over!
3 Rounds For Time:

Advanced
• 30x Wall ball (20/15#)
  
• 30x Power snatch (75/55#)
  
  
  
  Rx
  
• 25x Wall ball (20/15#)
  
• 25x Power snatch (75/55#)
  
  
  
  Intermediate
  
• 20x Wall ball (20/15#)
  
• 20x Power snatch (65/45#)
  
  
  
  Novice
  
• 15x Wall ball (20/15#)
  
• 15x Power snatch (65/45#)
  
  
  

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