The WOD - MON, 21NOV13

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 an 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
  

Followed By: Snatch Complex: Snatch pull-Hang power snatch-Overhead squat 4 sets @ 75% 1 RM for Power Snatch Clean Complex: Clean pull-Hang power clean-Front squat 4 sets @ 75% 1 RM for Power Clean Followed By: WOD: Rowing/Burpee Intervals Score for max distance/reps during each interval

Rx
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 2 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 2 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
  Scaled
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 3 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
• Rest 3 minute
  
• Row 3 minutes
  
• Rest 1 minute
  
• Burpees 2 minutes
  
  Novice
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
• Rest 3 minute
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
• Rest 3 minute
  
• Row 2 minutes
  
• Rest 1 minute
  
• Burpees 1 minutes
  
  

Post load/time or rounds to comments.

The WOD - FRI, 22NOV13

HERO FRIDAY

"Mr. Joshua"


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


"Badger"



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


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 an 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
  

Followed by:
"MR.JOSHUA & BADGER"
1 RFT:

Rx
• Run 400 meters
  
• Glute-ham sit-ups , 30 reps
  
• Deadlift, 250/175#, 15 reps
  
• Clean, 95/65#, 30 reps
  
• Pull-ups, 30 reps
  
• Run 1200 meters
  
• Glute-ham sit-ups , 30 reps
  
• Deadlift, 250/175#, 15 reps
  
  Scaled
  
• Run 400 meters
  
• AbMat sit-ups , 30 reps
  
• Deadlift, 225/155#, 15 reps
  
• Clean, 75/55#, 30 reps
  
• Banded Pull-ups, 30 reps
  
• Run 1000 meters
  
• AbMat sit-ups , 30 reps
  
• Deadlift, 225/155#, 15 reps
  
  Novice
  
• Run 400 meters
  
• AbMat sit-ups , 20 reps
  
• Deadlift, 185/115#, 15 reps
  
• Clean, 75/55#, 20 reps
  
• Banded Pull-ups, 20 reps
  
• Run 1000 meters
  
• AbMat sit-ups , 20 reps
  
• Deadlift, 185/115#, 15 reps
  
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 21NOV13

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 an 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
  

Followed By: Skills:

Parallete Hand Stand Push Ups 3x3

L Sits 5x10 sec hold
Followed By:
WOD:

5 RFT: Rx
• 5x Back Squats, BW
  
• 10x Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Double unders
  Scaled
  
• Row 250m
  
• 5x Back Squats, .75BW
  
• 10x Banded Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Double unders/40 singles
  
  Novice
  
• 5x Back Squats, .5BW
  
• 10x Jumping Pull-ups
  
• 15x Sledgehammer strikes, 10/6#
  
• 20x Singles
  
• 10x SDHP, 75/55#
  
• 5x Jerks, 75/55#
  
  

Post load/time or rounds to comments.

The WOD - WED, 20NOV13

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 an 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
  

Followed By: Hang Snatch, 2x2 @ 80%(Medium) Snatch 1x3 @ 90%(Heavy) 2x1 @ 95%(HEAVY) Strength: Squat 3x3 @ 80%(Medium) Followed By: WOD:

10-9-8-7-6-5-4-3-2-1 RRFT: Rx
• Box Jumps, 24"
  
• KBS, 2/1.5 pood
  
• Bear Complex, 1 rep of the complex, .5BW
  
  Scaled
  
• Box Jumps, 20"
  
• KBS, 1.5/1 pood
  
• Bear Complex, 1 rep of the complex, .35BW
  
  Novice
  
• Box Jumps, 18"
  
• KBS, 1 pood/12kg
  
• Bear Complex, 1 rep of the complex, .25BW
  
  WATCH THE VIDEO
  

Post load/time or rounds to comments.

The WOD - TUES, 19NOV13

DO A GIRL TUESDAY!!

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 an 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:
5 RFT:
Rx

Back squats, 5 reps, BW

Double Unders, 30 reps

AbMat Situp, 20 reps
Scaled

Back squats, 5 reps, .75 BW

Double Unders, 30 reps / Singles 40

AbMat Situp, 20 reps
Scaled

Back squats, 5 reps, .5 BW

Singles 30

AbMat Situp, 15 reps



Post load/time or rounds to comments.

The WOD - MON, 18NOV13

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 an 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
  

Followed By: Hang Clean, 2x2 @ 80%(Medium) Clean 1x3 @ 90%(Heavy) 2x1 @ 95%(HEAVY) Strength: Push Press 3x5 @ 80%(Medium) Followed By: WOD:

Rx AMRAP 12 MIN
• OHS, 95/65#,5 reps
  
• Strict Pull Ups, 5 reps
  
• Double Unders, 12 reps
  
  Scaled
  
• OHS, 75/55#,5 reps
  
• Banded Pull Ups, 5 reps
  
• Double Unders, 12 reps/Singles 36 reps
  
  Novice
  
• OHS, 65/45#,5 reps
  
• Jumping Pull Ups, 5 reps
  
• Singles 24 reps
  
  

Post load/time or rounds to comments.

REST DAY - SUN, 17NOV13

REST DAY

"The Hook Grip"



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