Five rounds for time of:30 Glute-ham sit-ups
25 Back extensions
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March 31, 2009
March 30, 2009
March 29, 2009
March 28, 2009
WOD 032809 - "SCOTTY"
400m Run/Row
30 Wall Ball
10 Burpee Pullups
3 rounds for time.
This WOD is to honour MCpl Scott Vernelli, who was killed in Afghanistan last Sunday.
Entry by donation to the Soldier On Fund, which helps soldiers returning from war find rehabilitation and return to fitness pursuits. $10 - alternately, if you have a punch card, you may use that and we'll donate the value of the class on your behalf.
Thanks, Scotty.
March 27, 2009
WOD 032709
Right:
Master Corporal Scott Vernelli, killed in action Afghanistan last Sunday. "Scotty" is from the Sault.
On Saturday morning (9am,) we'll celebrate Scotty's life and honour his sacrifice with an appropriately challenging WOD. Entry by Crossfit punch card or donation to the "Soldier On" Fund. Industrial Park Gym only; 1 class only.
Thank you, Scotty.
Today's WOD:
10 rounds for time of:
10 Pull-ups
10 Ring dips
On a side note, last night we 'found' Tyler's blog from February 2008, chronicling his first month of Crossfit. We're blown away by his progress! Compare a 255lbs x 3 back squat PR to a 300lbs x 3 front squat; a "Lynne" score of 56 to 103 last week; a hang clean of 135lbs to one of 250lbs; a 15lbs lean mass increase; full minutes off his 5km time....and more! Click here to read the ol' blog.
March 26, 2009
Zone Meal
A quick and easy zone meal to make in 5 minutes.
FRUIT SALAD (4 Blocks) 28g Protein 36g Carbs 6g Fat Ingredients 1 cup low-fat cottage cheese 1 cup reduced-sugar canned pineapple, drained 2/3 cup reduced-sugar canned mandarin oranges, drained 2 tsp of slivered almonds
Cooking Instruction Place cottage cheese in a bowl. Fold in pineapple, oranges and almonds.
Catalyst GO! Newsletter - April 2009
RATES: DROP-IN RATE: $16 4 SESSIONS: $52 8 SESSIONS: $80 16 SESSIONS: $128 SCHEDULE Queen St. Gym: MWF at 7am, Noon, and 7pm Industrial Park Gym: 7am,9am,Noon,6pm, and 7pm
April Challenge - FIGHT ON FRIDAYAPRIL 10 - 9AM - "FIGHT GONE BAD" TOURNAMENT One of Crossfit's most nefarious WODs, "Fight Gone Bad" was so named by BJ Penn after finishing this 17-minute agonyfest. 3 rounds of 1 minute each: push press, sumo high pull, box jump, wall ball, and rower. Most points (reps and calories burned) wins. 30 competitors max, split over 6 flights. 2 flights will be scaled to 50% weight and lower box jump height; 1 flight reserved for coaches and trainers. Thought Murph looked fun? This one's a barn-burner.News:
March saw a lot of cool new stuff at the Gym: our new Plyo boxes, build and painted by Clint (featuring Pukie!), our new rice bucket, about a million new pounds of bumper plate, and a dozen new Crossfitters! With the snow melting, we'll soon be throwing open the doors and taking it to the streets. Where can I buy a 'Farmers' Walk Crossing' sign?
In May, we'll be celebrating BaseLine Week! All the greatest CrossFit standard WODs will take place within one week - Fran, Angie, Michael... and culminate with a Deadlift Virtualmeet on the 15th. See yourself improve at CrossFit; watch your CAT SCORE go up; hit it hard with the group!Groups:April 17 - Soo Minor Football Preseason Training Camp. This group has been wildly successful every year. Coach Tyler Belanger really brings the messages of strength, fun, and safety home to the kids. 4 weeks' training and FREE 1-month gym membership for the first time!April 25 - Basic Kettlebell course with Marnie Holley. Basic exercises (and their variations) such as the swing, clean, snatch, press, windmill, and Turkish get-up will be taught, along with some easier challenges. Expand your workouts! Call 256-1344 to register - only 5 spots left out of 15 at time of writing!
Introduction to Crossfit Group - Saturday Mornings at 7:30am. Learn all the fundamental movements of human activity: squatting, standing, pressing, pulling, lifting a load to the waist, and lifting a load from floor to overhead. Learn a perfect squat, get started on your road to pullups, and get basic instruction in the clean, jerk, and deadlift! $60 includes 90 minutes' expert instruction, 'Fran,' and a 4-punch Crossfit card (net cost: $0!) to get you started. Location: Industrial Park Gym.
Crossfit Schedule and Rates:Sunday Morning Salvation - FREE for gym members; every Sunday morning at 9am. Work to perfect one lift or exercise each week.Commentary:Sebastien's article in CrossFit Journal was so well-received that we were requested to submit another article on our 2006-2007 study on exercise adherence. Stay tuned for that one. Plyometrics Done Properly was timely for this time of year: appropriate for hockey players in the final stages of the season, not great for football players gearing up for summer ball (at least, not yet. Do strength training first!)Groin Pulls In Hockey addresses a hot topic in the hockey world right now: too much machine-based training is causing NEW injuries! Weightlifting improves strength, power, speed, and agility, yes; but not on a machine.Of course, if you missed it, Murph was awesome! 23 competitors; spectators with lots of kids and families; and a ton of pictures and video! The day after the event, I asked for pictures to be submitted for a prize. Within 4 hours, I had 180 pictures and 10 minutes of video. This was the winner:
Hockey season is clearly ending; OHL players are home and back in the gym. It's great to see the Juniors again after 6 months away with their respective teams. The North Stars are still going strong (good luck next week, boys!) and the Bantams are pretty well done. They're already pounding away for next year!Our Personal Trainers are continuing to educate themselves far above and beyond the rest. After last month's coaching in the Olympic lifts, we're hammering the Kettlebells in April. It's extremely helpful for clients to have Trainers with a broad knowledge base, who aren't afraid to try new things (and fail until they get them right.Also for parents: the Canadian Child Fitness Tax Credit. Click the link for information. You've earned it; claim it!Catalyst Kids - eligible for the tax credit! - starts March 28! Get signed up now - spots are very close to full!As always, more information is available by calling our Personal Training Centre at 253-0011 or our membership-based Gym at 256-1344.
WOD 032609
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
OR
"ANGIE"
100 PULLUPS
100 PUSHUPS
100 SQUATS
100 SITUPS
For Time.
Pictured: Miranda's scores from Fight Gone Bad, yesterday's noon (downtown) Crossfit group. Two essentials - chalk, and a wastebasket nearby - are shown. Are you signed up yet for our April 10 "Fight On Friday" challenge? 9am at the Park location. 6 flights: two using half the prescribed weight, three using full weight (as prescribed,) and one Trainer/Coach. Reserve your spot!
Just after Christmas, Chris was hammered with interview requetss. In this one, for an exercise science student at LSSU, he addresses a very dangerous trend: childhood obesity. Read on below.
March 25, 2009
Kettlebell Basics Course - April 25
2009 Kettlebell Basics
Seminar
featuring Marnie Holley (IFBB Fitness Pro, AKC level 2 )
When: Saturday,
April 25, 2009 – 10:30 a.m. – 12 p.m.
Where: Catalyst Fitness, 99 Industrial Park B Sault Ste. Marie, ON 256-1344
Cost: $50.00
This 90-minute seminar with IFBB Fitness Pro/Agatsu Kettlebell Certified Instructor Marnie Holley, will give you the knowledge necessary to implement safe and effective kettlebell training into your fitness program. Basic exercises (and their variations) such as the swing, clean, snatch, press, windmill, and Turkish get-up will be taught. A variety of bodyweight exercises and sample strength/endurance circuits will also be presented.
This seminar is expected to sell out FAST! It will be capped at 15 attendees, so please register at Catalyst Fitness ASAP to reserve your spot. Entry will be on a first-come, first-served basis. Please note that you will be required to make advance payment and will need to complete a registration form/waiver. Please make cheques payable to Marnie Holley.
Be sure to wear workout clothing, flat-soled shoes, and bring a small towel and water bottle.
For further information please contact Catalyst Fitness at (705) 256-1344 or email catalystfitness@yahoo.caDOWLOAD THE REGISTRATION FORM:
WOD 032509
Front squat 3-3-3-3-3 reps
Good morning, Christoph Frei! Thanks for following from Austria!
March 24, 2009
Minor Football Camp April 17!
GET READY FOR SMFA FOOTBALL!
Register for our Preseason Training Camp NOW! 253-0011
Group includes: 4 weeks of coaching from Elite Catalyst Trainer Tyler Belanger
1-month membership to Catalyst Gym
Weekly Group Workout
Training in Football-Specific Movements and Exercises
4-week Age-Specific Training Plan
Food Plan
Week One: Mini-Combine / Testing
Week Two: Strength Training
Week Three: Power Training
Week Four: Speed Training
THURSDAYS AT 6:30 - CATALYST GYM - 99 INDUSTRIAL COURT 'B'
4 WEEKS
Fee: $139 (plus GST)
253-0011 to register! Limited to 20 Players - sign up NOW!
WOD 032409
1000m Row
10,9,8,7,6,5,4,3,2,1 of:
Power Clean and Jerk
Box Jumps
Burpees
1000m Row
For time.
FEATURING: FARMERS' WALK, TIRE FLIP, ZERCHER SQUAT, CHINUP CHALLENGE
NEXT WEEK: FIRST TRUCK PULL OF 2009!
7:30pm AT THE GYM!
March 23, 2009
WOD 032309
MC and Katie, the HandStand Push-Upping Santanas "Karen" For time: Welcome to the world of Crossfit: Lori, Lauren, Eden, Esther, Carolle, Stephanie, and Caroline! Great job at the Crossfit Basics course on Saturday, ladies; now use those punch cards! Our Crossfit coaching schedule is here.
150 Wallball shots, 20 pound ball
March 22, 2009
Plyometrics Done Properly
Plyometrics play an important role in the development of any athlete. They're effective at turning strength into speed, which is critical in every sport. In a simple linear plan for training an athlete, plyometrics would fall between power generation and speed development. However, many coaches use them as a substitute for strength training exercises, or as a sport-specific developer of anaerobic capacity, which misses the point.
How They Work: Plyometrics (as defined by a rapid stretch-shortening cycle in muscle fibre) improve speed by increasing Rate of Force Development. This happens in three ways: by recruiting more muscle fibres with each movement; by recruiting muscle fibres in a more efficient pattern; and by turning each individual fibre on more rapidly. All three of these are limited by the nervous system, NOT muscular energy systems. That's absolutely critical to understand, if you're to use plyometric training appropriately.
In very low-rep, high-rest-interval training blocks. Plyometrics are usually used in blocks of 1,3, or 5 reps. It's useful to have a knowledgeable trainer close by, because if form degrades, it's best to end the block early than to reinforce bad technique. Practice makes permanent!
Since they're primarily used to improve nervous system recruitment, rest intervals should be determined by the same. Your muscular metabolism will have the muscles prepared to move again BEFORE the neuromuscular aspect is ready, so force long rest intervals between blocks.
Plyometrics also take advantage of stored elastic energy in the muscle, which means a rapid turnover of force and a quick direction change, usually from down to up (with gravity to against gravity.)
When To Use Them:
If you really want to improve your speed and explosiveness, then plyometrics should follow a phase of solid strength training that includes some heavy movement in all planes. If you're too young, or injury prevents you from heavy movement, plyometrics can be used effectively after a few weeks of bodyweight strengthening exercises.
Do plyometrics first in your workout, ahead of strength exercises, and immediately following skill-based exercises. A solid warmup is required, so agility work is good beforehand, as long as it's not too intensive. 10 minutes or less is a good guideline. Be fresh, not tired, or you'll just reinforce bad motor patterns.
Plyometrics, by definition, begin with a rapid shortening of the muscle (a contraction,) followed by an explosive lengthening of the muscle. For example, dropping from a height, landing on two feet, sinking into a squat position, overcoming your downward momentum, and exploding upward into a jump is a plyometric maneuvre. Jumping from a static position onto a box is not, since there's no pre-loading of the CNS.
A good program would be put together this way:
1. Agility/Coordination as a warmup
2. Plyometrics - lower body
3. Plyometrics - upper body
4. Explosive, non-plyometric lifts: speed squats, cleans, jerks, speed deadlifts, speed bench
5. Rep work
Common Mistakes: many coaches simply do too many repetitions, or don't allow adequate rest for the nervous system to recover. Remember: the CNS recovers more slowly than the muscle does; increasing speed and power requires a longer rest interval, which has little correlation to heart rate. If your goals include increasing speed and power, high-rep plyometrics (more than 5) won't work. Best case, you're not improving; worst-case, you're reinforcing bad habits that will make you slower in the long run.
Occasionally, a coach will use a plyometric exercise (eg box jumps) to train anaerobic capacity. This works because plyometrics require the Valsalva maneuver - closing of the glottis to aid in spinal stability - and therefore a rapidly-increasing heart rate. That's fine, but increasing stamina and improving speed are two different things, and should be trained differently. Plyometrics are a very valuable tool, but like everything else, they're not a magic bullet that will improve all aspects of your game by themselves.
Our boxes: Pal, Pukey, and Pandora.
March 21, 2009
WOD 032109
Post time to comments.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
March 20, 2009
WOD 032009
Snatch x 1
Hang Snatch x 3
Hang Clean x 5
Box Jump x 5
5 rounds for max weight.
DON'T drop the bar between the first 3 exercises. Go for the most weight you can hold for the whole round.
Power outage this morning. To make up for it, lots of powerful video:
Tyler trying our new rowing strategy for 'Fight Gone Bad,' the noon crew tackling that 7-7-7-7-7 mess from Tuesday, and the Strongman group flipping tires, swinging sledges, and other fun stuff. Enjoy.
Personal Training Sault Ste. Marie from Chris Cooper on Vimeo.
March 19, 2009
Groin Pulls In Hockey
Strength and conditioning science for hockey has never been better than it is right now.
Leading the way: NCAA schools increasing their budgets for athletic training. True, much of this budgeting is toward athletic training for basketball and football (the big moneymakers) but the carryover has been great for hockey.
Unfortunately, there's also a lot of BAD information out there for hockey players. Stability balls, balance boards, and wobbly surfaces are prevalent - not because they work, but because the Strength and Conditioning Coaches for the players are sometimes unfamiliar with the skating motion and stride. More balance training isn't necessary; after the age of 12, if you can't balance on skates, you're not playing at a high level, and it's too late to develop the balance necessary for NHL play anyway.
With all this good information available, why is the rate of groin pull/strain/injury increasing in hockey every year? Why are we seeing valuable players sit out, burning up contracts worth up to $8 million/year, with injuries that should be completely preventable?
First, consider how the groin works. The adductor musculature (pictured, right) works to do two things that are of primary concern to a skater. First, they bring the legs together (adduction.) That's their primary role, and that's how most people think of them: as little muscles to be stretched and occasionally exercised on the Thigh Machine. However, their secondary role is crucial for hockey players: they also stabilize the pelvis when the hamstrings are engaged in rapid hip extension.
During a powerful hockey stride (or a rapid, short stride,) the hamstrings are fully engaged. The pelvic muscles brace to hold the pelvis in check, so that the foot can push off without the femur popping forward or rotating out of the hip socket. However, if the muscles of the groin can't bear the full thrust of the hamstrings, then they're at risk of damage.
Exercised properly, there's no reason for the groin muscles to ever become the weak cousin to the powerful hamstrings. There's no reason for a large difference in strength - unless, of course, the hamstrings are being trained without the adductors being engaged at the same time. When does that occur? Isolation exercises on machines.
Yes, folks, when asked to name exercises for the hamstrings, most coaches would put Hamstrings Curls (prone, seated, or standing) on a machine at the top of their list. However, during machine-based hamstrings training, the pelvis is stabilized and locked into place by the seat/machine; there's no need for the adductor group to do anything. They laze around, getting weaker, while the hamstrings strengthen and the deficit between the two groups grows. It's NOT GOOD ENOUGH to strengthen individual muscles; you have to teach them to work together at a high intensity.
Like any relationship, when two groups have less and less in common, they stop working together. They lose the ability to find common ground; they're dysfunctional.
How can you avoid dysfunction of the groin, or better yet, IMPROVE its function to allow MORE hamstrings explosiveness? Big, compound movements like squats and deadlifts and lunges and stepups. You need to move weight around at varying speeds to get adductors and hamstrings on the same page. If they're working together, you're going to be faster, avoid downtime (probably more important now, BEFORE you're a pro) and avoid pain.
Get a good trainer, and get in the weight room. Spend a month machine-free, and watch your strength, speed, and power improve, while your injury risk drops dramatically.
WOD 031909
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. This is Clint. He did Murph twice in 72 hours. We call him Captain Ridiculous. Wow. Nice, Clint!
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
March 18, 2009
WOD 031809
What a crew: the Coaches, pre-Murph..... and post-Murph.
March 17, 2009
Fight On Friday
This, friends, is a Crossfit WOD called, "Fight Gone Bad:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds for max points. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
"
Fight Gone Bad! from Albany CrossFit on Vimeo.
It was named by BJ Penn, MMA Fighter.
On Good Friday, we'll hold a FGB tournament. Five people to a flight, most points overall wins. Currently, our womens' points record is 221 (LL). Our mens' points record is 363, held by this guy, who had his OWN fight go bad on the weekend. He'll be looking to uphold his reputation around this joint.
He'll be there. So will Brent Fryia, another MMA fighter. You should too. 17 minutes between you and glory. Here it is at Crossfit Albany:
Fight Gone Bad! from Albany CrossFit on Vimeo.
WOD 031709
Happy St. Pat's!
7 Rounds
7 Double Unders
7 Wall Ball
7 Back Ext
7 DB Squat Clean
7 Donkey Kicks
7 Double Unders
7 Wall Ball
7 Back Ext
7 DB Squat Clean
7 Donkey Kicks
March 16, 2009
WOD 031609
Clean and Jerk
5-5-5-5-5
Snatch
3-3-3-3-3
Have pics or photos from Murph? Send us your best! Enter them by 2pm Monday, March 16 for your chance to win a $25 gift certificate to the Catalyst Gym Store!
March 15, 2009
March 14, 2009
Happy Murph Day!
Murph:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Schedule: Competitor briefing at 8:45am - please be prompt. Event to begin at 9am sharp. If more than 12 competitors are present, coaches will begin a separate flight at 10am. BE READY to race at 9am!
Rules: partition the pullups, pushups, and squats as necessary. Jumping pullups are not allowed. Pullups must be done from straight-arm hang to chin above the bar to count. Beginners may elect to do straight-leg bodyweight row (using the rings) instead of pullups. Pushups are to be done with knees off the ground. Squats must reach parallel (thighs horizontal.) Incomplete reps will not count; referees may issue extra repetitions as punishment!
Traffic Flow: Participants will be entering and exiting from the small door adjacent to the large garage door. Immediately inside the door (normal rower area) will be a transition area for changing (or just removing) outdoor shoes and clothing. Note: you MUST remove outdoor shoes after the first run, but wearing shoes for the indoor portion is optional. Outdoor shoes aren't to be worn beyond the transition area.
Choice of Pullup Bars: First in gets first pick. Our new pullup bars are sick - they can easily accommodate 6 people. The 3 cages are the pullup bars of choice for many of our big hitters, and the rings are also available for those who prefer them OR are doing bodyweight row instead of pullups. Want your favourite pullup station? Run fast!
Lastly, be forgiving. While I firmly believe that anyone can finish Murph, it's also necessary to point out that there are no friends while the clock is running. People will cut you off; they'll grab 'your' rings, they'll step on your chalk marks while you're counting rounds. They don't hate you; they're just not thinking straight. You'll soon understand. And then, when the clock is dead and all is right with the world, you'll love them all more than ever. Life will be good, I promise you that. See you at 9.
FOLLOW UPDATES BELOW RIGHT, COURTESY OF TWITTER!
March 13, 2009
WOD 031309
Back Squat 3-3-3-3-3
This is Dave Tate. He's President of the most popular Powerlifting site online, EliteFTS.com. We've published with them before! Now he's teaching for Crossfit? Worlds collide! Read it here!
March 12, 2009
Cops On Crossfit
"There is no better fitness programme for fire fighters or law enforcement."
M. Bender, 10 time winner of the "Toughest cop alive" competition
More and more, the physical needs of Police Officers are being recognized in scientific research. While physical contact is now infrequent, Officers are realizing that their training old-style training programs - usually jogging, bench pressing, and bodybuilding-style splits, where the body is broken up into muscle groups, not trained as a unit - aren't working. Biceps curls alone do nothing to move an irate drunk into the backseat.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
"Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know." – Coach Greg Glassman
CLICK BELOW TO DOWNLOAD 'POLICE TRAINING' FROM THE CrossFit Journal.
Read the results from last weekend's SWAT Roundup in Florida: Crossfit Affliction
March 11, 2009
WOD 031209
|
Above: Welding extra pullup bars onto the Monkey Bars. We can now have 13 doing the WOD at once! It's all for the Murph Challenge on Saturday! 9am - YOU CAN DO IT! Sign up at 256-1344! |
March 10, 2009
WOD 031009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
This is your opportunity to get some points added to your CAT Score!
If you're using our Tracking Software (if you're not, just ask!) enter your CFT in the usual column, and then click 'CAT Score' and enter your correlating score (out of 10 possible points) in the correct column. The points chart is below.
CAT Score Points chart for Crossfit Total:
1200m/1000w - 10pts
1100m/900w - 9 pts
1000m/800w - 8 pts
900m/700w - 7 pts
800m/600w - 6 pts
700m/500w - 5 pts
600m/400w - 4 pts
500m/300w - 3 pts
400m/200w - 2 pts
300m/100w - 1 pt
March 09, 2009
New Younger Catalyst Kids Group Added!
Great news!
ages 4-7!
Focus: basics of movement, active games, FUN!
Leader: Lisa Proctor, BSC (Kinesiology,) gymnastics coach, elementary teacher
Starts: March 28
10am
6 weeks (no class Easter weekend!)
$60 (plus gst)
Class size: ONLY 4 KIDS!
Sign up quickly! This one will fill very fast!
Call 253-0011 to register!
March 08, 2009
WOD 030809
"Half-Murph"
Final chance to practice Murph!
1/2 mile run (800m)
50 Pullups
100 Pushups
150 Squats
1/2 mile run
Come at 9am and do it up with Kube!
March 07, 2009
WOD 030709
"Nasty Girls"
50 Squats
7 Muscle-Ups
10 Hang Power Cleans
3 Rounds for time.
This is Sebastien. His friends call him 'Baba.'
Sebastien's competing in next Friday's Powerlifting Meet.
He'll also be featured in the Crossfit Journal (yeah, that's a pretty big deal!) next week.
Next year, he'll be competing in the Special Olympics for powerlifting.
Everyone here has a story. What's yours? Post below to Comments.
March 06, 2009
March 04, 2009
WOD 030409
5 rounds for time:
Flip Tire
Sled Pull x 50ft
Box Jumps - 3 each x 3 ascending boxes
Monkey Bars - 13 Rungs
10 Burpees
10 Sledgehammer Swings/arm
“You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.”
On a less serious note: Chuck Norris facts.
March 03, 2009
WOD 030309
"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.
Our Online Tracker is in final testing - want to sign up? Post comments below!
Yesterday, between two Crossfit groups (Noon and 7pm, both downtown) we had 8 different women deadlift over 200lbs EACH! Crista W. won the day with 235, but there were a few 220lbs lifts in there! Coaches also shone - Whitney had 220 (bodyweight 115lbs,) Angela had 195lbs, and Lisa hit 255lbs! Our womens' record hit 285lbs on the weekend (Anna C.) - who's hitting 300lbs first?
