Catalyst Athletic and Crossfit

WOD 103108

The Quad-Haunter

 

Front Squat 5 x 5

Back Squat 5 x 3

Overhead Squat 5 x 1

WOD 103008

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

"Angie Gets Her Nails Done"

For time:
100 Fingertip Pullups - Beam!
100 Push-ups
100 Sit-ups
100 Squats

WOD 102908

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

From Stronglifts.com:

How to Overhead Press with Correct Technique

Oct 1st, 2007 by Mehdi Posted in Overhead Press

Image credit: dehwang

Up to 1972 the Overhead press was part of Weightlifting competitions. Flexible athletes arched their back to press more weight overhead. This made judging hard, causing the removal of the Overhead Press from competitions.

Today the Overhead Press has lost favor for the Bench Press. Which is a shame, as the Overhead Press is in many ways a better exercise than the Bench Press. That’s why the Overhead Press is part of StrongLifts 5×5 program.

You won’t see many people do the Overhead Press in the average gym. Hard to find someone to teach you how to do the Overhead Press correctly. This guide will help you – how to Overhead Press with correct technique.

What’s the Overhead Press? Press the bar from your front shoulders overhead until your elbows are locked. Your knees stay locked during the whole lift with feet shoulder-width apart. Overhead Press variations include:

• Military Press. Overhead Press with heels together.
• Push Press. Overhead Press using leg drive.
• Jerk. One of the two lifts in Weightlifting: the Olympic Jerk.
• And many more.

Note that the correct name for the Overhead Press is Press. The Press is always done Overhead. Many say Overhead Press to avoid confusion with the Bench Press. The Bench Press is a variation of the Press, not the other way around.

Is the Overhead Press Safe? If you can’t press the bar overhead, lower it back on your chest & put it on the floor like in the above Overhead Press video. You’ll never find yourself stuck under the bar like with the Bench Press.

Like with any barbell exercise, you’ll have problems finding balance the first time you try to Overhead Press. Start light, focus on your technique & add weight progressively. You’ll improve.

Benefits of The Overhead Press. You can lift more weight with the Bench Press than with the Overhead Press. But the Overhead Press has many benefits over the Bench Press. Some examples:

• Full Body. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.
• Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead. The Overhead Press builds the physique of old-time strongman like Eugen Sandow.
• Healthy Shoulders. The Bench Press works your front shoulders more than your back shoulders. The Overhead Press works all shoulder heads equally. Alternating the Overhead Press with the Bench Press minimizes risks of shoulder injuries caused by muscle imbalances.
• It’s Fun. Picking up a weight from the floor & pressing it overhead is more fun than pressing the same weight while lying on a Bench.

Elbows forward, chest up, forward look, head tilts back. Image credit: Robby Macklem

Overhead Press Setup. Put the bar on your front shoulders by taking it out of the uprights of your power rack or by Powercleaning the weight on every set.

• Foot Stance. Shoulder-width apart. Try a staggered stance: one foot 5-10cm/3-4″ in front of the other one.
• Grip Width. About 46cm/18″. The larger your build, the wider your grip. Hands should never touch your shoulders.
• Gripping the Bar. Grip is same as for the Bench Press. Bar close to your wrist, in the base of your palm. Not close to your fingers.
• Chest Up. Make a big chest & lift it up. Makes it easier to use your back muscles & shortens the distance the bar has to travel.
• Elbows Forward. Elbows in front of the barbell when looking from the side. Not upper-arms parallel with the floor, it’s not a Front Squat.
• Look Forward. Looking up is bad for your neck. Look forward, fix a point on the wall before you.
• Squeeze Your Glutes. Makes it impossible to arch your lower back, thus increasing safety. Squeeze your glutes hard.

Correct Overhead Press grip on the right: bar close to wrists.

Performing the Overhead Press. Press the bar overhead in a straight line, that’s the shortest distance from start to finish. Unfortunately your head is in the way. So you’ll need to move your head & torso during the Overhead Press.

• Tilt Head Back. Quickly tilt your head back so the bar can pass your chin/nose without hitting them. Keep looking forward.
• Shift Torso Forward. Once the bar reaches forehead level, shift your torso forward. Continue pressing the weight overhead.
• Head Forward. Your chin should almost touch your chest when the weight is overhead. Look forward, not down.
• Lock Everything. Squeeze shoulders, traps & back. Lock your elbows. End position should look like in the picture below.

End position: chin close to chest, forward look, upper-back & traps squeezed. Image: dehwang.

Tips to Improve Your Overhead Press Technique. Common errors you’ll make while learning how to Overhead Press with correct technique.

• Elbows Forward, Chest Up. You’ll forget to reposition yourself between reps at first. Start each rep with elbows in front of the bar & chest up.
• Bar High. The higher the bar on your chest, the shorter the distance it has to travel. Put the bar close to your clavicles. Quickly tilt your head back & forth. Clavicles might hurt at first, your skin will adapt & thicken.
• Go Forward. You’ll miss reps if you stay back vs. getting under the bar. Shift your torso forward when the bar reaches forehead level.
• Breathing. If you breathe at the top, you can bounce the bar off your chest making the next rep easier. Breathe at the bottom & you’ll press from a dead stop, making the next rep harder. The former allows more weight. The latter makes the exercise harder, making the former easier.

WOD 102808

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD 102708

Pullups

Do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute.... continuing as long as possible.

Above: our chinup challenge at the Park.  Do 1 pullup on the first bar, 1 on the 2nd, etc.  On the last bar of each length, do 1 pullup, turn around, and do another to continue.  Go as long as possible.  Record: 2 lengths plus 2 rungs - Ray Gowlett.

WOD 102608

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

CrossFit PEI won the PEI (Prince Edward Island) Marathon Corporate Relay recently. Without any training except for CrossFit, they entered an eight person team (yes, we're missing one participant in the photo) and finished first out of 42 teams! Now, that's validation.

WOD 102508

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm up in this fashion:

50% x 5 reps x 2

65% x 3 reps

75% x 3

85% x 3

90% x 1

95% x 1

102% x 1

...go for broke.

After you call a weight, you cannot choose a lesser weight.  Your 'Total' is the sum of your 3 best lifts.  Powerlifting rules apply.  No leg drive in the shoulder press.

To read our article, published on Elitefts.com - the most popular powerlifting site in the world - click here.

Operating In A Climate of Fear

Today, you're going to exercise your aversion to risk. 

Seth Godin's blog (always good) is talking about risk in a populace of fearful consituents.  It's about business, but you can easily apply it to taking risk in your own life.  Some extreme examples:
If you've never been in an abusive relationship, you can't (and I can't) understand why the abused will stay involved with the abuser.  But if you live in a climate of fear, it's hard to take action - even against the source of the fear. 
When we're voting in an election, it's easier to take the 'devil you know' approach and pick the incumbent party or candidate.  No, we may not be happy with their role or their performance, but hey - the other guy could be worse.

...or way better.  What's the worst - case scenario: more of the same?

Today, exercise the power of the Worst Case Scenario.  If you were laid off today, what's the worst-case scenario?  What would you do for money, starting tomorrow?  Apply for the same job somewhere else, or take the opportunity to start that woodcarving business you've been talking about for a decade? 
What if your abusive spouse's sentence relied on your testimony - would you try to please them through perjury, or cut ties and find something - anything - better?  What's the Worst Case Scenario?  Can you live with it for 3 months?  If yes, then you're crazy not to try.

Read this: Will O' The Mill , by Robert Louis Stevenson, 1901.

"..and there he sat, biting his fingernails at destiny..."

Stop chewing your nails.  It's a bad habit.

Tomorrow (and every Saturday morning,) we run a little Boot Camp at our Gym in the Industrial Park.  It's free.  7:30am (just to weed out those who aren't yet SURE about Crossfit.)  You'll learn a lot about basic human movement, how to move better, and how to do it at high intensity.  You'll learn how to move big stuff safely, how to go faster, and how to challenge yourself mentally and physically. 

Get on the list!  Call 256-1344.

WOD 102408

Run 400m

Rest 2:00

4 rounds.  Record fastest time.

OR

"Kelly"

Run 400m

30 Box Jumps

30 Wall Ball

...for time.

WOD 102308

Hex Bar Deadlift 1-1-1-1-1-1-1

..or Max Deadlift 1-1-1-1-1-1-1

...aim for a personal best around Round 3 or 4.  But don't miss out on heavy singles for the remainder, even if you have to deload 5-10%!

This is a picture of Intern Taylor, our womens' Deadlift Champ and all-time record holder, warming up to her big 280lbs record!

Read: The Nine Core Movements of Crossfit by Coach Kubis, below (click 'Extended Entry.')

WOD 102208

RUN 5k FOR TIME.

ALTERNATE:

"RUNNING FRAN"

21 THRUSTERS

21 PULLUPS

400m RUN

15 THRUSTERS

15 PULLUPS

400m RUN

9 THRUSTERS

9 PULLUPS

400m RUN FOR TIME.

Right: Our buddy and Catalyst Wrestling Coach, Brent Fryia, is fighting locally Nov. 7.  This guy's getting a reputation; this may be your only chance to see him without needing a plane ticket.  The event will sell out; get a ticket! Click the picture to go to the Kewadin Casinos Box Office.

WOD 102108

Ten rounds for time of:
12 Burpees
12 Pull-ups

Ever wonder what a Crossfit Certification Seminar is like?  This is Coach Kubis' experience:

During the Thanksgiving weekend I chose to miss out on one of the best meals in the world to participate in the two day Crossfit Level One Certification training seminar in Toronto. It was an awesome experience and definitely worth giving up the turkey 

The trainers/instructors were top notch and they spent two days teaching sixty participants the crossfit priniciples and demonstrating the mechanics of nine core movements. The theory portion was taught in a classroom setting after which we broke into small groups and moved to the floor to demonstrate what we had just been taught. This provided us with an opportunity to practice in front of qualified instructors who were happy to constructively critique our performance.  This helped us improve our form and raised our awareness about proper movement so that mistakes could be recognized and corrected easily.  Anyone having difficulty was sent to the middle of the circle where the group could coach and encourage corrections. I tried so hard to keep perfect form but still ended up in the middle on several occasions.  At first it was awkward because everybody was watching and critiquing my performance, but this passed quickly and my focus was on correcting form in order to become a better athlete and trainer. The camaraderie and encouragement from the group and the instructors made these awkward moments a lot of fun.

The Kube is in there somewhere; can you find him?

Each day was a challenge and just when you thought your body could take no more, the instructors announced a surprise. The first surprise “Work Out of the Day” (WOD) was Tabata squats (20 seconds of squats and 10 seconds of rest) for 8 minutes. Our rest  period was not done standing up but instead we had to rest in a squat position. After  8 minutes the mere task of walking back to the classroom was a challenge. The second WOD was completing the Crossfit Classic Fran (this is demonstrated on Crossfit.com) but the instructors modified it to a Running Fran (group effort). This meant an 800m run, 420 thrusters, another 800m run, 210 pull-ups and a final 800m run.  My group pulled off a third place finish out of five teams, talk about intense! Then after this intense work out they brought out the camera for a group photo. Needless to say we all  looked pretty much wasted.   Our final WOD was Lucky 7’s (10 medicine ball cleans and 10 push ups) for as many rounds as possible in 10 minutes.  Everyone was still hurting from the squats and thrusters the day before so this was another challenge to be overcome. We partnered up and changed roles to work both as an athlete and a coach. I volunteered to go first and my partner coached me to complete 14 rounds in 10 minutes. My partner was able to complete one more round than me and we learned how coaching plays such a critical part in motivating us to push the limits.

I am pumped about sharing my Crossfit experience with my coworkers and clients.  If you want to experience a workout that is exciting, intense and effective then you need to visit us at Catalyst.  We can modify workouts to accommodate any fitness level.
Train Hard and Enjoy!
Kris Kubis
Crossfit Coach

How To Get Your Kid To Exercise

 First, how NOT to:

That stuff above all looks neat.  For about 3 minutes.  If you're a parent, you know exactly what I mean: this is the stuff that seems like a good idea at the time, but may as well come with a Yard Sale price tag already affixed, because that's the likely destination.
Yes, it's funny.  What's NOT funny is that this is really the direction the fitness industry is going.  Here's the idea: take a flawed model (treadmills and steppers and bench pressing = fitness) that doesn't really work for adults, and apply it to kids.  

Another great idea: kids' beer!

As a former treadmill salesperson, my eye for what makes a quality exercise experience and what's going to end up holding wet laundry is keen.  And a tennis game that requires you to stand on a stepper - well, it's just not cool enough.

What DOES make for successful exercise sessions with kids?

1. Quality Interaction.

• Either the kid has to be having fun with a parent, a coach, or a team.  Sorry, interaction with a TV set is really not what we're after here.  That sends this message: exercise sucks, but if you can distract yourself, you can suffer through it.  Boy, nothing sets you up for a healthy lifestyle like learning to keep it at arm's length!  I think my parents did the same thing with Castor Oil when I was small, and I sure love that stuff now!

2. Duh.  FUN!

• That means play.  There's gotta be a play aspect.  Maybe competition helps, and maybe it doesn't.  Maybe keeping records helps, and maybe not.  At any rate, if it ain't fun, it ain't happening.  If kids don't want to do it, you're not going to make them. 

3. Reward.

• You don't have to pay a kid to exercise.  But you DO have to create patterns of positive reinforcement.  When I play, I get this feeling.  When I set on the couch, I get that feeling.  How can you do that by telling someone to walk on a stepper for 30 minutes? 

4. Frequent Change.

• Who ISN'T a bit ADD now?  I sure am.  I'd rather be able to meet a new challenge every day than shoot 100 pucks into an empty net every day after school.  I'd rather play frisbee than go for a walk with my parents.  And I'd rather play capture the flag than do almost anything. 

5. Challenge.

•   We're going in the wrong direction.  Don't tell kids, "You can do it, it's so easy and mindless, just think of something else!" It will go down like medicine.  Tell a kid, "Hey, this is tough.  I think you can do it.  Do you?"  Will get a positive response 10 times out of 10.

We're not just after quantity of exercise, after all.  Quality matters.  '30 minutes a day' isn't a good guideline.  After all, we have workouts for adults that are only 4 minutes long (it's called Fran, look it up on YouTube.)  We don't do that every day, but sometimes, it's enough.

Finally, consider the goal of kids' exercise: to encourage them to lead a life in which fitness and health are integral components.  Who wants to see their child suffer the social stigma of being fat?  Who wants to see them have poor posture from too much couch time?  Who wants to outlive their kid?  Let's teach them positive habits, let them love it, and watch them go.

Here's your study guide: a free issue of Crossfit Kids Magazine.

NHL Star Does Crossfit

WOD 102008

Big congrats to Mike, Janis, Krista, and Paul!  3 First-Time Marathoners, and one big PR!

Mike on his way to 3:24 in Detroit - Rock City!  Nice, man!

TODAY'S WOD:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

WOD 101808

The Egyptian Deadlift Game

5-3-1-3-5 on Deadlift - 2 attempts for time.

Use 3 bars!  RX weight: 195-285-375

Here's Ty hitting 205, 325, and 415:

***extra points: do 2 rounds on bench press also!

WOD 101808

BOOT CAMP STARTS AGAIN TODAY!  7:30-9AM.  FREE WITH PRE-REGISTRATION!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD 101708

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Meeting Sarah Grand

Last week, I met Sarah Grand. Sarah just started Crossfit.

2 weeks ago, she did the Scotiabank Toronto Marathon.

Sarah's a vegan.

She had knee issues for the whole month leading up to the marathon.

She didn't eat at all that day; her last meal was 7pm the night before.

Oh, and she was on chemo the whole time.

Below is her story.

Last October after having moved to Ottawa, I decided to sign up for one of the Running Room's running clinics. I didn’t know very many people in Ottawa, and so I figured it would be a good way to meet people with similar interests. I started off with a 10km clinic and by January I was ready to try my hand at the half-marathon group.

I was a bit nervous, and wasn't quite sure how it would be training through the freezing cold winters in Ottawa. I had only done one 10km race, and the whole half marathon seemed to be a bit of a daunting task, but I was ready to give it a shot.

By March I had met several good friends in the clinic and started to look forward to our long Sunday runs even though most mornings it was freezing!

As the race approached, I battled with a few minor injuries, but kept on with the training. Getting out for the runs made me feel great inside and out!

On April 30th, just four weeks before the Ottawa ING Half Marathon (my goal race), I went out for some speed training on the track with my group. I had a horrible headache that particular night, and by the time we started the speed drills I felt myself getting a bit disoriented from the pain. Midway through the drills I got separated from my group and ended up running alone. By the end of the session my head hurt so much I thought I might pass out. I managed to get myself back to my car and immediately drove home. Once at home I started to panic a bit, and so I decided to call my boyfriend. As we were on the phone, suddenly he heard a loud THUMP and then nothing. Thankfully he had a key to my place and so he rushed over immediately and found me unconscious on my living room floor.

I was rushed to the hospital and given a cat scan. When the doctor came in I could tell from the look on her face that the news wasn't good. "Are your parents here dear?" she asked. I shook my head to indicate no. Well I have some bad news, and I need someone here with you before I can tell you she said. She called my boyfriend in instead and then delivered the news. It hit me hard and fast, but I was strangely calm. I had been diagnosed with a brain tumour and was going to need emergency surgery.

How could this happen I thought? I'm only 23, I'm so healthy, and I have my whole life ahead of me.

I met with the surgeon the next morning, and by that time my parents had arrived in town. I was going to need brain surgery and I was going to need it soon. The location of the tumour made it difficult to remove, so after some thought, the surgeon decided it was best if he did the surgery awake.

AWAKE??? Are you insane??? This is the stuff of horror movies. I begged and pleaded with him. But doctor, I have a race in 3 weeks and I’ve been training all winter for this! Do you think I’ll still be able to do it??? No he said, you won’t be running for several months if not longer. Clearly this race didn’t mean as much to him as it did to me.

Six day later, on May 7^th, 2008 I was rolled into the operating room. My surgery took close to 11 hours, and as planned, I was awake for the whole thing. I was able to talk, and move my hands and legs somewhat, but my head was bolted to the table to prevent it from moving.

Surprisingly, I had a pretty fun time in the OR. I had met some great nurses on the neurosurgery floor of the hospital and a few of them came down to visit me during surgery. We talked and laughed, listened to Mariah Carey on my iPod stereo and even took pictures! About 6 hours into the surgery I asked the anesthesiologist if I could call my Dad. He was stunned by the question, but excited at the same time. He went and got a phone and sure enough I called my Dad from the OR to give him an update on the surgery.

Closer to the end of the surgery some of the freezing started to wear off and the pain came rushing in like a tidal wave. The anesthesiologist rushed to give me some drugs through my IV, but since I had been awake for the surgery, I didn’t have any breathing tubes in. This posed a bit of a problem, and so for the last part of the surgery the anesthesiologist sat in front of me and acted as my breathing coach to make sure that I wouldn’t stop breathing.

The first few days after the surgery were pretty brutal. It felt as though someone had beaten me over the head with a sledgehammer. I was taking morphine every couple hours and I tried desperately to get comfortable enough to sleep without the right side of my head touching the pillow. My Mom tried to get me to eat a bit, but I couldn’t open my mouth wide enough to get a spoon in from all the swelling. Not only that, but the surgery had also affected my visual pathway and so I kept seeing strange flashing lights out of the corner of my right eye. I was told this was normal, but I couldn’t help but find it extremely distracting.

After a few days I started to feel better, and by the weekend I was allowed to go home. The doctors said that I should try and walk a little if possible and so the day after I got home my parents and I headed out for a walk. With each step I felt stronger. “I can do this” I thought. I will walk everyday and on the 24^th I will run the race.

Unfortunately my training plans came to an immediate halt when my surgeon advised me that there was to be NO RUNNING! My brain would take quite some time to heal and running could cause some potentially serious problems with all the swelling. I was devastated. This race meant the world to me, and I wanted nothing more than to complete it.

A few days later the pathology report was in and once again we headed back to the surgeon’s office. The news was bad….very bad. I had a stage 4 cancerous tumour (the most aggressive type of tumour) and the chances of regrowth were high. I was going to need to start rounds of chemotherapy and radiation immediately.

It’s as though the news kept getting worse! First, no race and now cancer. I wasn’t sure how much more I could handle.

I spent the afternoon feeling sorry for myself, but by the next morning my mood had changed. They don’t know me, I thought. They don’t know what I’m capable of. I don’t care what they think! I’m going to do this race and I’m going to beat this cancer!

Fourteen days after the surgery I started chemo and radiation. The chemo wasn’t so bad, but the first radiation treatment was terrible and I wasn’t sure how I would hold up. The radiation technician told me to expect to suffer from severe fatigue during the treatment, and that most patients take two to three naps per day during the treatment and for several months afterwards.

You won’t have the energy to go for a walk, let alone run she told me. I could tell by the look on her face that she felt sorry for me, and figured I was too naïve to know what I was up against. Even the strongest and healthiest people get knocked down from these treatments she lectured, but my motto was and still is “it’s not how many times you fall down in life that matters….it’s how many times you get back up.” And that’s exactly what I was going to do. Life might have temporarily knocked me down, but damnit, I was going to keep getting back up. It was going to take a hell of a lot more than a brain tumour to take me down!

So on the morning of the race, just 17 days after my surgery and already on chemo and radiation I laced up my running shoes and I showed up at the start line. I didn’t care what they said, if I couldn’t run it, I would walk it! And walk it I did. I walked all 21km’s as fast as my two little legs could carry me. When I hit 20km I took off my ball cap and exposed my semi bald head and then I ran like never before to that finish line. I ran for all the people who told me that I couldn’t do it, for all the people who said I would be too tired, too weak, too sick. I crossed that finish line with more emotion than I’ve ever felt in my whole life. I had done it, I had really done it. With a time of 2:43:58, I had come in first place in my age category for walkers.

A few days after the race, with a renewed sense of hope, I decided to undertake the mother of all races. I was going to train for the Toronto Waterfront Marathon in September.

I was going to do it through the heat of the summer, through the chemo and radiation and through the emotional ups and downs of my hormone therapy. I had to do it. I had to prove it to everyone that it could be done, and more importantly than that, I had to prove it to myself. If I could do this, I could do anything.

To me cancer seemed more like a mental battle than a physical one. The doctors were quick to tell me all the horrible things that might happen, but if you listen it’s just a self fulfilling prophecy in my opinion. I guess that’s why I relate to running so well, because it’s sort of the same thing. Sure, running a marathon is a physical test of endurance, but more than that it’s a mental hurdle. When you get tired and you’re hurting and you want to give up, you need to be strong enough mentally to push through and keep going. And that’s what I did, each and everyday of the summer with my mother by my side.

There were some days where I was exhausted, and others where I felt sick to my stomach. The chemo caused a lot of stomach upset for the runs, and by a few weeks in, I could no longer eat before going running. Any attempt at food often lead to a panicked frenzy as we tried to find the closest bathroom. Instead I started taking along an electrolyte drink similar to Gatorade, and that seemed to help.

Although my Mom had three marathons under her belt, it had been almost a decade since she had last run and I could tell she was overwhelmed. The distance was too far too soon, and her poor little legs weren’t used to the training. It was obvious that her whole body ached and as much as I loved her for coming out and doing it with me, I couldn’t help but feel sorry for her when I saw her try to walk down the stairs after our long runs.

She was a great sport though, and the best teammate I could have ever asked for. It didn’t matter how much she was hurting, when it was time to run, she strapped on her shoes and out we went. We had more fun together running, sweating, complaining and limping than we’d ever had before.

By August I was feeling strong and ready to undertake this huge challenge that lay just six short weeks away. Then out of nowhere came the knee pain. It started as a dull ache, but after a week or two, it lead to a throbbing pain on the outside of my knee. I went to physiotherapy and it turned out that I had illiotibial friction syndrome. This is NOT what I needed!

I went religiously for my treatments, and started doing a lot more stretching. I had taken to using a heating pad, and also starting going for ART (active release technique) therapy. By September I felt a lot better, but my left knee would still give me problems on the longer runs.

Once again determined to do the race, I pushed through. I iced, I heated, I stretched, I rested, I did everything and anything. I was too close to give up now. I was going to do that race and if I had to crawl across the finish line then so be it, as long as I finished.

There had been a time when doing it fast meant everything to me, but after what I had endured over the summer, none of that mattered anymore. I didn’t care if I was faster than my teammates or if I could qualify for Boston, all I cared about was finishing. In the end, you’re only competing against yourself right? And the fact that I was even attempting it on radiation and chemo was more than most can say.

The day finally arrived. The morning started off cool, but the forecast called for a warm sunny afternoon. My Mom and I and 15,000 other runners gathered at the start line. At 7:30am the gun fired and we were off!

For the first 20km I felt great! My Mom and I were keeping a fast even pace and thankfully my knee wasn’t hurting. By 25km the sun started to really beat down on us and I cursed myself for not wearing a tank top! Once we hit 30km the fatigue set in. I hadn’t eaten before the race and the electrolytes just weren’t giving me enough calories or energy to keep going. We passed a few gel stations, but not having trained with them, I didn’t want to try them out for the first time on race day.

Once we hit 35km I thought for sure I would have to stop. I might still be able to finish, but it would have to be walking because there was no way I could keep running. I was exhausted and over heating and each step took every ounce of my energy. My butt was cramping and my feet were screaming out with pain.

Then we hit the cheering station and hundreds of people who saw the huge scar on my head began cheering out for me! Go Sarah! Go Sarah! You can do it! You’re awesome!!!! Don’t give up! It almost brought tears to my eyes, and it certainly did bring tears to my Mothers eyes. She looked at me and said, “You can do this Sarah, you’re almost there, don’t give up baby.” And so I closed my eyes and I ran. I thought of all the doctors and all the nurses who told me that I couldn’t do it, all the people who said my cancer would kill me. I was going to do it, I had to do it, for me, for them, for anyone who’s ever undergone cancer and knows what it’s like to lie awake at night filled with fear and anxiety about what the future holds. So I kept on and before long I could see the big signs 700m to go, 500m to go, 200m to go, 100m to go! I could see it now, I could see the finish! The fans were cheering, I was going to do it, WE were going to do it. I grabbed my Mom’s hand and we ran as fast as we could until we crossed that finish line.

I cannot even begin to explain the euphoria that overtook us as we crossed. We reached for each other and we hugged, and we cried, and we laughed and we cried and we hugged some more. We had done it. We had run 42.2km side by side. I couldn’t help it, so I looked at my watch, but the time didn’t really matter. It had taken us 4:44:32, and I couldn’t have been happier.

September 28^th, 2008 is a day I will never forget. I learned a lot of important lessons over the summer, but more than anything I learned that impossible is nothing. It doesn’t matter what the challenge is, whether it’s completing a marathon, asking someone out on a date, or beating cancer, if you want it bad enough, you can do it.

So remember. Just when the caterpillar thought the world was over….she became a butterfly.

-Sarah Grand

WOD 101608

Snatch 1-1-1-1-1-1-1

That's maximal effort Snatch, folks.  Look right to the exercise description section to see Mitch Fryia perform an instructional demo.

Virtual Powerlifting Meet - December 6, 2008

COMING TO CATALYST GYM DECEMBER 6!

EVENTS:

SQUAT

BENCH PRESS

DEADLIFT

STANDARD POWERLIFTING RULES APPLY.  FULL RULES AVAILABLE AT VIRTUALMEET.NET.  

EQUIPMENT: BELT ONLY.  JUDGING: PROVIDED BY A PANEL OF INTERNATIONAL JUDGES.

SIGN UP IN THE GYM, OR EMAIL US AT CATALYSTFITNESS@YAHOO.CA .

WOD 101508

Mary            
           
    * 5 Handstand push-ups           
    * 10 1-legged squats           
    * 15 Pull-ups           
           
    As many rounds as possible in 20 min          

Last night, we rewarded clients who had voted in the federal election with a couple of free Crossfit sessions.  To our delight, 100% of the clients we asked had either already voted, or were on their way to a polling station after Cycling Group.  Thank you.  Regardless of your political leanings, I believe that voting shows that you care about your responsibility to your country, your community, and your own belief system, and I'm proud to be among such a large group of caring, responsible individuals.

WOD 101408

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

ABOVE: Duelling Cappellis on Monday.  They made it to the 'Park; did you?

Below: The Joe Scott Rant.  Click ' Continue Reading' to get all of it.  It's great.
Why Crossfit? - Joe's rant of the day. 1:24pm
I've been asked a few times why I am a Crossfit nut.

WOD 101308

Congratulations Kube - Crossfit Level I Certified!

TODAY: DEADLIFT 3-3-3-3-3
They should all be tough to hit for 3!
Good warmup: 2-handed KB swings, 2 sets of 30
Good 'assistance' exercise afterward: Good Mornings, and / or Glute/Ham Raise to vertical

Here's Phil hitting 385 at the beginning of September. He's at 400lbs now. What's it gonna be today for triples?

...and this is Andy Bolton pulling 1003:

GYM OPEN ON THANKSGIVING MONDAY!

EAT.  Then Train.  Gym's open 6am-1pm.  Let's rip on tryptophan!

WOD 101208

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Farmer Tammy

That's 80lbs per hand, folks.  Nice!

Below: Anna Cappelli is the first woman to flip the 550lbs tire at Catalyst!

Free Crossfit Group Saturday!

Great news: the weekend weather should be amazing! To celebrate, we're offering our Crossfit WOD FREE at our Park location!
If you're thinking about Crossfit, this is your chance to jump into a WOD (Workout Of the Day) with no charge, no obligation, and nothing but a good time. Our workout isn't an easy one, but it's a Catalyst favourite, and definitely one you've never done before!
Come try it. Heck, come and watch. We're throwing open our huge doors, training inside AND outside, and kissing summer/fall goodbye. Saturday - October 11 - at 9. 99 Industrial Court 'B'.

WOD 101008

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

FREE Crossfit Boot Camps Return October 18!

Call your friends - the Camp is back!
Saturday mornings - 7:30-9am.
Part 1 - Fundamentals of Movement
Learn to do everything better! This is where you improve your technique in basic human movements: squatting, standing, pushing and pulling, swinging, throwing, pulling yourself up, and picking up heavy objects.
Part 2 - Advanced Movement
More technical lifts, like Clean and Jerk and Snatch, take years to perfect. Our highly-evolved coaching technique will have you safely performing technical tasks with solid proficiency in under an hour.
Part 3 - WOD
Your first Crossfit Workout Of the Day!

The course is free, but registration is required. Please click here to email, or call 256-1344.

WOD 100908

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Kinross Penitentiary Powerlifting Meet - December 13
Squat, Bench Press, Deadlift

We're taking 4 more guys with us.  If you're in, we need your DOB and SIN as soon as possible for a criminal record check.   

This is a full powerlifting meet.  It's well-run and properly officiated.  You'll be locked in a gymnasium with approximately 50 inmates for the entire day.  If you're not serious about going, wait for the next one.  If you ARE serious, then welcome aboard.

Shawn Gets a Muscle-Up!

Shawn's Quote: "I feel like I just ate 3 donuts!"  If you know Shawn, you'll know how hilarious that is.  Shawn's one Police Officer who can't handle his sugar!

This begs a few questions, if you'll allow me:

1. Do you ever throw your hands in the air after your workouts?

2. Do you ever have people offer to videotape your workouts, or even yell, "Do that again!"

3. Do you ever have people comment on your workout records on facebook?

4. Do you even KNOW when you've set a record?

5. Do you ever get chirps in your inbox at 6am from friends or your coach?

6. Do you ever leave the gym excited to tell your wife what you did today?

...if you've done Crossfit, you know exactly what I'm talking about.  Add your own below (just hit, 'reply to post.'

WOD 100808

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Colleen got her first jumping Muscle-Ups today!  Bring her a balloon!

WOD 100708

Snatch x 3
Overhead Squat x 6
Pistols x 9/leg

5 rounds for time.

Use light weight, get it BACK over your hips, and get LOW.

WOD 100608

Watch out, Taylor. Kim's Coming.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

WOD 100508

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Right: Improvise.

WOD 100408

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD 100308

'Crystal'
10-20-30-40-30-20-10 of the circuit:
Pullups
Kettlebell swings
Wall ball

WOD 100208

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Catalyst Games 2008 - Final Thoughts

Readers who weren't at the games are probably getting pretty tired of this topic by now. Too bad. If they'd been there, they'd still be pumped about it! I've posted about 200 shots below, and lots of video (there's another 2 hours of video floating around in Ty's camera somewhere,) but these are a collection of 'snapshots' in my mental bank. These really point out WHY I had such a great time.

Looking up during my 510 deadlift and noticing that I couldn't see through the crowd at the door. The noise was crazy. If you haven't lifted that much before, you'll know that you really can't hear anything or see anything once you start lifting (or remember it, at least.) But I remember that.

My voice breaking - twice - while yelling at Ty during his big 500 deadlift. The noise was unbelievable. Cameras were going off everywhere, and the best picture of the games, in my opinion, was when he locked it out. Tyler jumping up and down and hugging everybody with his red face was wicked.

Shaking hands with everyone on the final run of Murph. As I passed them (most were way ahead of me, and on their way back,) we all had some congratulations and high-fives for each other.

Orrie (my 10-month-old son) clapping as I carried him across the finish line, holding my daughter's (4 years old) hand. Now I know why this is Santana's favourite part!

Matt rocking the truck pull, hand-over-hand, to set a new Catalyst record with terrible form. Watch out for that kid.

Taylor hitting 280 on her second deadlift attempt, after the first barely left the floor. You know how HARD that is? 2 attempts at 280lbs in under 1 minute, the second successful. Unbelievable.

Anna out-sprinting Matt at the end of Murph. I left my feet, I was so pumped.

Eddy nailing a 400lbs deadlift. 3 weeks ago, he couldn't get 380. It was crazy.

Seeing Joe ahead of me on the second run, doing the "Joe Scott Shuffle." It looks like he's walking. He's not.

Watching Gowlett 'gear up' for his lifts. NOBODY gets pumped like this guy. Amid the email barrage that night, I asked him to tell me something he was bad at so we could make it an event next year. "Folding laundry" was his pick.

Shawn talking to me during the last 2 rounds of Murph. The prison talk didn't work, but the '3-2-1 GO!' did.

Joe Scott - Sergeant Ridiculous - volunteering to ref all day, then jumping in and doing Murph with us. Empty stomach, no preparation, no shorts, no running shoes - and he did all 100 pullups without breaking them up! Wish your kids could have seen it, Joe. Really something to behold.

Crista Wardell succumbing to pressure and jumping in, doing the event on a moment's notice in borrowed sweatpants, winning the Belt, and sending me this picture afterward:

Getting these comments on facebook, via email, and text:
Thanks sooooooooooo much Coop!!!! I am on such a high right now it's insane!!
:)
The games were incredible Chris, we had a great time! Congrats on coming first (well tying for first).

Thanks Chris! I had a blast! If I were closer I would live at that gym! What an incredible thing that you've brought to this town.....I've already made plans for training for the next one. As far as being bad at something, a certain someone will tell you that I'm horrible at folding laundry!! hahahaha Take care and we'll talk to you soon.

Hey man thanks for one of my greatest day..Honestly you will never know how far you can go till you push your limits and kick its ass.

chris... the games today were truly inspiring.... i really wish i would have done them.... i will do a dry one next week at the gym.... it was awesome.... you guys are my heros.... i will do the next one for sure....

One final thought: though very few competitors will admit to being competitive at heart, every single person either broke a PR, set a gym record, or won something. WHO'S not competitive?

WOD 100108

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

OPTION: "WAR FACE"

1 minute each of:  FRONT SQUAT / BENCH PRESS / DEADLIFT / WALL BALL / SLAM BALL / 2-HAND SWING / CLEAN AND JERK (KETTLEBELL) / ROPE CLIMB / BOX JUMP / MONKEY BARS / HEX DEADLIFT / KNEES-ELBOWS / SLEDGEHAMMER / FARMERS' WALK / SLED PULL / BACK EXTENSION / 400m RUN / PLANK / SITUPS ON GHR

TO THE SAULT STE MARIE ESU TEAM: WELCOME.