21-15-9 Box Jumps 20" Kettlebell Swings (1.5 pood men, 1 pood women) Sumo High Pull ( 95# men, 65# women)
Sunday Morning Salvation: Front Squat
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INFORMATION
« April 2009 | Main | June 2009 »
May 31, 2009
May 30, 2009
WOD 053009
Five rounds for time of: "Kelly"
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
May 29, 2009
WOD 052909
30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Dozens of people taking our June Zone Challenge! Tomorrow at 10am, we'll have a special 30-minute explanation of the Zone strategy (it's NOT a diet!) and Q&A with Coach Coop. 10am at the Park. Come and do the 9am Group first - one of the best CrossFit Groups all week!
On July 18, 5 Catalyst Coaches will compete in the Ontario CrossFit Challenge in Oakville, ON, against the top 100 CrossFitters in Ontario. Each Friday, we'll feature a profile of one of these Coaches as they prepare for the Challenge.
Weight: 190lbs Height: 6'0"
Favourite WOD: Kelly, and Mid-Atlantic Qualifier (21-15-9 of full squat snatch and pullups..love it because it's a great measure of my progress, not because I'm good at it...yet.)
Strongest link: Endurance
Weakest link: Going overhead
Nutritional Strategy: Lots of coffee. Nutrition still needs to be dialed in. Starting to lean more towards ZONE eating, but still stuck in the old endurance mentality of too much carb. Tend to think of nutrition as fuel, not food, especially on big workout days.
Training strategy: Main site WOD 3-4x / week, 1-3 days of Crossfit Endurance, running/biking with clients 2-3x/wk. Trying to eliminate weak links right now to get ready for the games. Slowing some workouts down in order to practice legitimacy over speed.
Comments: Love the community we're building with Crossfit in the Sault! Cautiously optimistic about how we'll stack up in T.O!
May 28, 2009
WOD 052809
Thruster 1-1-1-1-1-1-1 reps
Wanna try the Zone as Rx'd? Coach Chris, Sandy, LeeAnn, Coach Whitney, and Kathleen are hitting it for a month starting Monday. This stuff works, folks; it helps with CrossFit, it helps with insulin control (no more blood sugar spikes) and it helps you lean up FAST. Track your meals daily on CatalystTrainer.ca with your WODs. You'll never go back to eating the same way again.
The Zone is a 40-30-30 macronutrient (40% carb, 30% protein, 30% healthy fats) strategy. Barry Sears first published his Zone Diet in the late 1980s; it didn't catch on long-term, mostly because of all the math involved (weighing, counting, etc.) However, in his 'Live Lecture' series (2006 and onward,) he simplifies the Zone according to the picture below.
Want to sign up to go 30 days of Zone eating? Respond on facebook, or email chris@catalystgym.com
May 27, 2009
Catalyst GO! Newsletter - June 2009
Our 'new' Gym is 1 year old! Lovingly referred to as 'the Park' by most CrossFit enthusiasts, we've seen some big changes, some huge growth, and a LOT of craziness. Thanks to everyone for making it worthwhile.
And now, for something completely different..... RAID THE ROPES! We're going to mash up CrossFit with Treetops Adventures (Goulais.) On June 27th, we'll have a brief introduction, an aerial WOD on the ropes, do some ziplining, and then have some free 'play time.' Please bring the kids (ages 9 and up,) but sign everyone up early! There's limited space available, and this is one you DON"T want to miss. $32 for a truly unforgettable WOD!
You're invited to a free 'garage door' showing of Every Second Counts, the CrossFit Movie. Bring a lawn chair and your beverage of choice! This is a great keyhole into the lives of those preparing for the CrossFit Games; it's hard, it's very intense, and it's a bit graphic, so reserve a sitter! We'll post a date as soon as our copy arrives, but it will be a weekend in June.
IF YOU HAVEN'T yet signed up for our 2009 Hockey Camps, better make that call. To maintain our high quality level, we cap our groups at a low number. Call 253-0011 to get in!
I know what you're thinking: THAT doesn't look like the empty room downtown! Kris has done a lot of work to improve it, and there's more to come (don't want to spoil the surprise yet, but it's BIG, BIG news for the Downtown area!) Click the coupon below to print off a full-size image and save $$$ on your supplements in June!
July is closing in fast, and with it comes the annual Coach Migration: Chris moves back downtown during the day time, Ty starts mornings at the Park, and Mike coaches hockey players by the dozen at the Park too. On July 18, Chris, Kris, Mike, Tyler and Whitney will compete in the Ontario CrossFit Challenge in Oakville, ON, against 100 of the top CrossFitters in Ontario. Watch the site every Friday for their updates and athlete bios!
WOD 052709
400m Run
21 Overhead Squat (95lbs men, 65lbs women)
21 Box Jump
400m Run
15 Overhead Squat
15 Box Jump
400m Run
9 Overhead Squat
9 Box Jump
May 26, 2009
How Henry Ford Wrecked Your Gym
When Henry Ford invented the automobile, it nearly bankrupted him. More than once. It's a popular story, a testament to perseverance and belief in oneself. It's quoted by business gurus and fans of Americana. It's retold to aspiring entrepreneurs and turned into near-poetry by the self-help industry.
Henry Ford's second invention, though, was what saved him: the assembly line. By automating the most expensive part of producing cars, Ford minimized the human element. Not only could a well-designed machine do a repetitive task more quickly, but it was easier to train a human being, prone to error, how to run a machine than how to build a car door. Break the car up into its components, and assemble it all only at the end. The door would be built exactly the same way, every time, with no way for the human operator to screw it up. There was no longer a need for craftsmen; anyone could be trained to pull the lever, press the button, swing the arm. Experts were too expensive anyway.
Jones advocated - insisted upon - his HIT template: one set of each machine to total muscular failure, and move on to the next. Break the body up into its smaller componentry. Train each 'muscle group' once a week, and no more. No room for the damn humans to screw it up. And for awhile, it even works: bodybuilders who were used to doing gymnastics, free weights, jumps and sprints made some progress, at least initially. A change is as good as a rest, as they say. Never mind that most bodybuilders have since attributed their initial gains on Jones' machines to overtraining or just plain ol' novelty. The machines were quick, and it was easier to teach a human to adjust a seat than do a good back squat.
Common between Arthur Jones and Henry Ford is not just the use of machinery. The machinery was just the vehicle. The real commonality? Their business model.
The old #1 Nautilus gyms are gone. They imploded when their rampant growth outpaced their ability to retain members in the long run. Lots of folks signed up; few stayed longer than a few months. Building new facilities on up-front membership sales, Nautilus eventually ran out of new territory, and succumbed to their massive debts. The #1 Nautilus gyms were bought up, in pieces, by other growing chains, and the patents were sold, copied, and modified just enough to avoid lawsuits. The name 'Nautilus' is owned by a manufacturing company.
Does the model work? Well, Gold's Gym was the first to pick up the same idea. They filed for bankruptcy in the early 1980s. Bally's softened the tone a bit, coloured the machines differently (Mediocre Grey to avoid patent infringement) and filed for bankruptcy protection twice. 24 Hour Fitness, current sponsor of The Biggest Loser, narrowly avoided the same fate by inventing the now-popular cancellation policy: pay to join, pay to quit. Now they're owned by a private equity firm - investment bankers. In Ontario, Premiere Curzon just went down, to be bought up by another fast-rising chain. Wave after wave after wave..... Want to know which chain fitness centre is next? Look to the one opening new facilities at a rapid rate. Chances are, they're using your membership as collateral, and your own gym's mortage sits in a bank's itchy palms.
Individuality trumps automation. Unless you're a car door.
WOD 052609
Five rounds, each for time of: Rest precisely three minutes between each round. WHAT'S OUR NEXT EVENT? THE NCC STRONGMAN COMPETITION, JUNE 6. JOIN US! NO ENTRY FEE THIS YEAR! TIRE-FLIPPIN', TRUCK-PULLIN' FUN! "Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
May 25, 2009
WOD 052509
5km Run
Alternate: CrossFit Total (from Yesterday)
For the brave: CFT, then 5k Run
Both workouts contain the possibility of improving your CAT Score. Not sure what that little number is at the bottom of your Catalyst Trainer dashboard? It's a measure of your fitness scale.
Read our e-book about CAT Testing here.
Sign up for CAT Testing here.
May 24, 2009
May 23, 2009
WOD 052309
Thanks for all the Fight Gone Bad fun, CASS! Way to represent!
6 Rounds:
30 Squats
10 Chest-To-Bar Pullups
5 Power Cleans to Overhead Lockout - 105lbs
For Time.
May 22, 2009
WOD 052209
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
On July 18, 5 Catalyst Coaches will compete in the Ontario CrossFit Challenge in Oakville, ON, against the top 100 CrossFitters in Ontario. Each Friday, we'll feature a profile of one of these Coaches as they prepare for the Challenge.
Tyler has competed in a power lifting meet in a State Prison and has been in a relationship with Crossfit for 1 year.
Weight: 203 Height: 5'9 Age: 26
Favourite WOD: Fight Gone Bad (409)
Strongest link: cleans
Weakest link: back extension - running combo
Nutritional Stategy: Precision nutrition
Training Strategy: Main site WOD 3-4x / Crossfit football 3-4x / Strength WOD 2-3x
Comments: Team Catalyst Roadie!! Really looking forward to meeting and grinding it out with some wicked athletes!
May 21, 2009
WOD 052109
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
ABOVE: CLINT'S ENTRY ON CATALYSTTRAINER.CA YESTERDAY (OUR TRACKING SITE.) BELOW: WHAT HE MEANT. 55LBS BAR OVERHEAD FOR 1 MILE.
May 20, 2009
The Return of Strong Women
Waving her large-knuckled, callused hands, Becca Swanson stares into my video camera and growls, "Hi, Robin. I'm Becca." It's 2005, and I'm at the APF Powerlifting Nationals in Grand Haven, MI. Robin is my wife, and Becca Swanson is about to become the first woman to bench press 500lbs in a meet.
Becca is a nice person, I'm sure, but she did as much to turn women off weights as the sticklike models that usually bear the brunt of the blame. How many women really want to look like her? Virtually none.
Between 1996 and 2009, I've interviewed hundreds of women who are just starting their long walk toward fitness, and the while the vast majority already know that they "should" lift weights, they're always quick to follow with ".....but I don't want to get too big."
Women: you can't get like Becca without pharmaceutical help. No woman ever became muscular and manlike by accident. Women like Becca - female bodybuilders, some powerlifters, and even some Olympic athletes - typically make dozens of small decisions on their way to....well, you've seen her.
At the other end of a very long spectrum, you have Twiggy. Sickening, yes, but closer to the 'ideal' for women - at least as reported in dozens of surveys and made obvious by cover shot after cover shot. The 'best' body shape for women over the last decade, according to mass media? That of a prepubescent boy.
Even Oprah, the Grand Sage of Weight Loss (no one's done it more times than she has, after all!) seems to have been focusing on the 'slim' vision, instead of emphasizing her strengths. Does she need to lose weight? Yes. But should that be her prime goal, or a side effect of increased fitness?
Is Chloe Lattanzi healthier than Oprah? Do we accept her as she's pictured here: rice-line thin, smoking, and pale, over Oprah, who exercises and eats well, has a net worth over a billion dollars, has risen from cocaine-addicted weather reporting to dominating the world of multi-media, but can't seem to find happiness unless she's wearing her 'skinny pants?' Who is the worse role model for women?
Luckily, from the ashes (laced with cyanide, rat poison, and nicotine) rises a new Phoenix: Michelle Obama. Big in a good way, strong, and confident, the new "O" is setting a terrific example for women. She's strong enough to be a match for a charismatic leader; she fends off criticism and shrugs off adoration; her arms are the topic of hot debate in every form of media. She's not a wilting Nancy Reagan, whose reputation for strength amid strife was simply primal survivorship; she's not a doily-tatting Laura Bush. She's not a mannish, pantsuited Hilary Clinton. She's a woman. She's out front. She's large(r) and much more in-charge(r).
Heck, the 'real' weight is already on her shoulders. What's a deadlift bar to her?
We've been truly fortunate, lately, to have a remarkable turnout of strength at our gym. Our first 300lbs deadlift by a woman was on Saturday (watch the video here.) We regularly have 15-20 women turn out for CrossFit WODs every day, especially if they involve strength training (last week, we averaged over 40/day for BASELINE WEEK.) On Tuesday nights, we have women line up to pull trucks.
There's pride in them thar muscles. Instead of chaining themselves to the whimsical teeterings of a tiny spring in a poorly-calibrated bathroom scale, they're at the gym. They're doing stuff they never thought they could: flipping tires, pulling sleds, carrying weights, deadlifting, doing cleans and jerks and snatches, oh my! They're rocking. They're loving it. They're turning out to workouts ready to rip; they're sending us emails and passing pictures onto their friends and logging it all on facebook.
The strong women are coming. And they're not going back to their knitting-needle pink dumbbells.
WOD 052009
Four rounds for time of:
Run 400 meters
50 Squats
ABOVE: 4-year-old Maija Scott flips her first tire. Way to go, Maija!
May 19, 2009
May 18, 2009
Mental Toughness: Shelby MacDonald
It will be a year in June since my second surgery on my knee, my first being in January of the same year. There is not a day that goes by that I do not think about that devastating occurrence in my life. One that has truly changed my life – not necessarily for the better……but then again they do say that “things happen for a reason.” While the whole events surrounding the injury have not been easy, they have certainly placed a positive spin on things for me. I am indeed a better person for enduring what I have been through. Questions cross my mind such as will I be at the same level I was prior to the injury? Will I be able to complete without worrying about hurting myself again? Will I have limitations? Will I have the confidence to rise above this? So many questions and so much doubt have entered my head.
Unlike other sports, gymnastics is not an easy sport to transition into following an ACL injury. The pounding and abuse the body takes is like no other. The mind is a powerful tool, and I have learned to utilize it to help me get through this ordeal. I realize the importance of rehab, conditioning and practicing daily to achieve desired outcomes. First and foremost, it is paramount to cut off the doubt fast and refocus on the positives that will help me perform. When in doubt, I know my confidence is affected, so telling myself that I can and will nail it and visualizing myself doing all these things really helps to put things in perspective. I try to create in my mind what skills I want to do and then work to bring them into physical existence.
Proper conditioning is a vital and driving force in my recovery, and I enjoy varying degrees of conditioning so I am always eager to approach Chris Cooper for innovative and helpful tips. Strength is also key and helps to raise my confidence while motivating me to work through the sometimes unavoidable physical pain.
Prior to a competition, I like to set positive goals for each event to help me focus on what I want to achieve instead of worrying about what could go wrong. I totally involve myself in achieving those goals by staying focused and committed to the game. I find it helpful to putaside the idea that others are watching or evaluating my performance. Regardless of how often I compete, there is always that element of fear. However, I like to imagine that fear is a normal reaction and that every one experiences it to some degree. To alleviate my fear, I like to envision something comical like my mom trying to do a balancing act on the beam. (It is definitely a lot harder than it looks. Gymnasts make it look easy).
While everyone deserves a second chance, not everyone is as fortunate as I have been to get one. While overcoming obstacles, I have had tremendous support from family, teachers, coaches, therapists and mentors. It is indeed a privilege to have had these wonderful people in my life, particularly Chris Cooper (personal trainer @ Catalyst) and Lisa Proctor (gym coach) whose guidance has been immeasurable.
I look forward to training through the summer and next year at Twistars Gym in Lansing,Michigan, where it is my hope to take my gymnastics to another level. My personal mission statement is to obtain a gymnastics scholarship and to continue to participate in the sport for as long as I am able to.- Shelby MacDonald
WOD 051709
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
ABOVE: Pauline Jenson on her 505lbs - or 4.5x bodyweight - deadlift attempt from Saturday's Virtualmeet.
BELOW: Anna Cappelli sets a new Catalyst record: first female 300lbs Deadlift!
Thanks to the 20 Deadlifters (including 3 never-evers) at Saturday's event! You did great!
Thanks especially to everyone who did BASELINE WEEK. Over 50 did it; 42 logged their scores daily; most set PRs in at least one event (and some in ALL of them - amazing!)_ What a test of fitness, and you came through in a BIG WAY!
Saturday night's Member Party was a riot. Thanks for being part of Catalyst; we know you're bombarded with choices for gyms and diets every day, and we appreciate that you've made a lifestyle choice that most can't (or won't.) Now go reap the benefits!
Anna's 300 Deadlift from Chris Cooper on Vimeo.
May 17, 2009
May 16, 2009
Deadlift Meet
BASELINE WEEK AIN'T OVER YET.
DEADLIFT 1-1-1
Catalyst Records: 485 NB* (MEN)
285 AC* (WOMEN)
YOU DON'T HAVE TO BE ENTERED IN THE VIRTUALMEET TO PARTICIPATE! 9am AT THE PARK - SHOW UP AND GO! BE ON TIME FOR COACHING IN THE 'BIG PULL,' STRATEGY FOR ATTEMPTS, AND THE ROAR OF THE CROWD!
PARTY TONIGHT! 7 pm at the Park! Congratulate, commiserate with other CrossFitters and Catalyst members and clients! Share stories, make new friends, watch our 'Year In Review' slideshow! Good times! Bring your buddy or partner!
May 15, 2009
Client/Member Party Tomorrow!
You've Definitely Earned This One!
7pm - Park Location (99 Industrial Court 'B')
Bring: drinks other than beer/juice, good stories, scars
We'll provide: great slideshow, canned beer, Zone-friendly food, Tyler
No need to RSVP. Celebrate - commiserate - communicate!
BASELINE WEEK: "Fran"
For Time:21-15-9 of:ThrustersPullups
Thrusters: you must sit to a squat below parallel (some of us sit to a medicine ball to judge depth,) and bar must travel to full overhead lockout while standing. 95lbs is as Rx'd. Pullups: must go from full hang (arms straight) with an overhand grip to chin over the bar.
Catalyst Records: 4:45PS* (MEN)
6:30WP* (WOMEN)
BASELINE WEEK SCHEDULE
MONDAY: Michael
TUESDAY: Angie
WEDNESDAY: Grace
THURSDAY Kelly
FRIDAY: Fran
SATURDAY: Deadlift Meet and Client/Member Party! Woo Hoo!
PARTY DETAILS: 7pm AT CATALYST ATHLETIC AND CROSSFIT, 99 INDUSTRIAL COURT 'B'. See our 'Year In Review' Slideshow. Bring your best CrossFit and Catalyst stories! Make fun of the coaches, meet other members!
CATALYST FITNESS (DOWNTOWN) WILL RUN A SPECIAL CROSSFIT GROUP EVERY DAY AT NOON FOR BASELINE WEEK. YOU DON'T HAVE TO MISS A SINGLE WOD!
WHAT'S YOUR BASELINE: This week has been set aside as a test week to measure your fitness. We define 'fitness' as your ability to do work, and perform well at all 10 Fitness Standards as outlined in this article from the CrossFit Journal (and measured through our CAT Testing System.)
Each day, record your time on the WOD and add it to your total time for the week. After 5 days, you'll have your BASELINE.
For instance: Michael time (21:34) plus "Angie" time (12:36) plus "Grace" (7:18) equals 41:28 after Wednesday. After "Fran" on Friday, you'll have your total BASELINE score.
HOW YOU SHOULD APPROACH BASELINE WEEK: Aim to make every WOD on the day they're given. It will be hard to break records by Friday, but attempt to hit a PR in each workout. This is more a test of longevity than it is speed; your goal is completion of the week. In that vein, prioritize doing the WOD as prescribed rather than attempting a speed record.
TRACK YOUR PROGRESS on our Online Tracking System. It's free, automatically reminds you of your PR on each workout, and lets you see what your buddies did too! Not on there yet? Email chris@catalystgym.com to be added!
May 14, 2009
BASELINE WEEK: "Kelly"
For Time:
400m Run30 Box Jumps30 Wall Ball5 Rounds for time.As Rx'd: 20" box, 20lbs Wall Ball.
Run: Catalyst large bay door to cone placed at end of Industrial Court 'B'. Must Round the cone. DUE TO WEATHER, RUNNING MAY BE DONE INSIDE ON A TREADMILL. HOWEVER, ATTEMPTS AT GYM RECORDS FOR 'KELLY' WILL NOT COUNT IF DONE ON A TREADMILL.
Box jumps: must come to full extension (knees locked out) on top of the box. Wall Ball: Must achieve a full squat at the bottom; ball must be over the green chalk line at the top of the throw, or the rep doesn't count.
Catalyst Records: 14:50SC* (MEN)
13:49 CB (WOMEN)
BASELINE WEEK SCHEDULE
MONDAY: Michael
TUESDAY: Angie
WEDNESDAY: Grace
THURSDAY Kelly
FRIDAY: Fran
SATURDAY: Deadlift Meet and Client/Member Party! Woo Hoo!
CATALYST FITNESS (DOWNTOWN) WILL RUN A SPECIAL CROSSFIT GROUP EVERY DAY AT NOON FOR BASELINE WEEK. YOU DON'T HAVE TO MISS A SINGLE WOD!
WHAT'S YOUR BASELINE: This week has been set aside as a test week to measure your fitness. We define 'fitness' as your ability to do work, and perform well at all 10 Fitness Standards as outlined in this article from the CrossFit Journal (and measured through our CAT Testing System.)
Each day, record your time on the WOD and add it to your total time for the week. After 5 days, you'll have your BASELINE.
For instance: Michael time (21:34) plus "Angie" time (12:36) plus "Grace" (7:18) equals 41:28 after Wednesday. After "Fran" on Friday, you'll have your total BASELINE score.
HOW YOU SHOULD APPROACH BASELINE WEEK: Aim to make every WOD on the day they're given. It will be hard to break records by Friday, but attempt to hit a PR in each workout. This is more a test of longevity than it is speed; your goal is completion of the week. In that vein, prioritize doing the WOD as prescribed rather than attempting a speed record.
TRACK YOUR PROGRESS on our Online Tracking System. It's free, automatically reminds you of your PR on each workout, and lets you see what your buddies did too! Not on there yet? Email chris@catalystgym.com to be added!
May 13, 2009
BASELINE WEEK: "Grace"
For Time:
30 Clean and Jerk
As Rx'd: 135lbs.
In reality, these Cleans and Jerks may appear to look like a floor-to-ceiling 'Anyhow' by the end. What matters is that the plate touches the ground EVERY REP, and that your arms are completely locked out overhead EVERY REP. Miss the floor or lockout, the rep doesn't count.
Catalyst Records: 3:16 MF* (MEN)
3:01 LW (WOMEN)
BASELINE WEEK SCHEDULE
MONDAY: Michael
TUESDAY: Angie
WEDNESDAY: Grace
THURSDAY Kelly
FRIDAY: Fran
SATURDAY: Deadlift Meet and Client/Member Party! Woo Hoo!
CATALYST FITNESS (DOWNTOWN) WILL RUN A SPECIAL CROSSFIT GROUP EVERY DAY AT NOON FOR BASELINE WEEK. YOU DON'T HAVE TO MISS A SINGLE WOD!
WHAT'S YOUR BASELINE: This week has been set aside as a test week to measure your fitness. We define 'fitness' as your ability to do work, and perform well at all 10 Fitness Standards as outlined in this article from the CrossFit Journal (and measured through our CAT Testing System.)
Each day, record your time on the WOD and add it to your total time for the week. After 5 days, you'll have your BASELINE.
For instance: Michael time (21:34) plus "Angie" time (12:36) plus "Grace" (7:18) equals 41:28 after Wednesday. After "Fran" on Friday, you'll have your total BASELINE score.
HOW YOU SHOULD APPROACH BASELINE WEEK: Aim to make every WOD on the day they're given. It will be hard to break records by Friday, but attempt to hit a PR in each workout. This is more a test of longevity than it is speed; your goal is completion of the week. In that vein, prioritize doing the WOD as prescribed rather than attempting a speed record.
TRACK YOUR PROGRESS on our Online Tracking System. It's free, automatically reminds you of your PR on each workout, and lets you see what your buddies did too! Not on there yet? Email chris@catalystgym.com to be added!
May 12, 2009
BASELINE WEEK: "Angie"
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats
As Rx'd: in that precise order, must complete all reps for one exercise before moving to the next. Pullups: chin must pass bar
Pushups: chest must touch ground
Situps - must be to parallel or lower
Squat: hips must pass below knees
Catalyst Records: 19:30 CS* (MEN) 14:00 MCG (WOMEN)
Right: a screenshot of sample entries from our online tracking system, CatalystTrainer.ca. What will we see today? 28 Entries on Monday; how many will survive?
BASELINE WEEK SCHEDULE
MONDAY: Michael
TUESDAY: Angie
WEDNESDAY: Grace
THURSDAY Kelly
FRIDAY: Fran
SATURDAY: Deadlift Meet and Client/Member Party! Woo Hoo!
CATALYST FITNESS (DOWNTOWN) WILL RUN A SPECIAL CROSSFIT GROUP EVERY DAY AT NOON FOR BASELINE WEEK. YOU DON'T HAVE TO MISS A SINGLE WOD!
WHAT'S YOUR BASELINE: This week has been set aside as a test week to measure your fitness. We define 'fitness' as your ability to do work, and perform well at all 10 Fitness Standards as outlined in this article from the CrossFit Journal (and measured through our CAT Testing System.)
Each day, record your time on the WOD and add it to your total time for the week. After 5 days, you'll have your BASELINE.
For instance: Michael time (21:34) plus "Angie" time (12:36) plus "Grace" (7:18) equals 41:28 after Wednesday. After "Fran" on Friday, you'll have your total BASELINE score.
HOW YOU SHOULD APPROACH BASELINE WEEK: Aim to make every WOD on the day they're given. It will be hard to break records by Friday, but attempt to hit a PR in each workout. This is more a test of longevity than it is speed; your goal is completion of the week. In that vein, prioritize doing the WOD as prescribed rather than attempting a speed record.
TRACK YOUR PROGRESS on our Online Tracking System. It's free, automatically reminds you of your PR on each workout, and lets you see what your buddies did too! Not on there yet? Email chris@catalystgym.com to be added!
May 11, 2009
BASELINE WEEK : "Michael"
Run 800m
50 Situps on the GHD
50 Back Extensions on the GHD
3 Rounds For Time
Catalyst Records: 18:56 JS* (MEN) 22:43 KB* (WOMEN)
...last week, Clint came within :04 of breaking the record. Is today the day? Will Santana fall?
BASELINE WEEK SCHEDULE
MONDAY: Michael
TUESDAY: Angie
WEDNESDAY: Grace
THURSDAY Kelly
FRIDAY: Fran
SATURDAY: Deadlift Meet and Client/Member Party! Woo Hoo!
CATALYST FITNESS (DOWNTOWN) WILL RUN A SPECIAL CROSSFIT GROUP EVERY DAY AT NOON FOR BASELINE WEEK. YOU DON'T HAVE TO MISS A SINGLE WOD!
WHAT'S YOUR BASELINE: This week has been set aside as a test week to measure your fitness. We define 'fitness' as your ability to do work, and perform well at all 10 Fitness Standards as outlined in this article from the CrossFit Journal (and measured through our CAT Testing System.)
Each day, record your time on the WOD and add it to your total time for the week. After 5 days, you'll have your BASELINE.
For instance: Michael time (21:34) plus "Angie" time (12:36) plus "Grace" (7:18) equals 41:28 after Wednesday. After "Fran" on Friday, you'll have your total BASELINE score.
HOW YOU SHOULD APPROACH BASELINE WEEK: Aim to make every WOD on the day they're given. It will be hard to break records by Friday, but attempt to hit a PR in each workout. This is more a test of longevity than it is speed; your goal is completion of the week. In that vein, prioritize doing the WOD as prescribed rather than attempting a speed record.
TRACK YOUR PROGRESS on our Online Tracking System. It's free, automatically reminds you of your PR on each workout, and lets you see what your buddies did too! Not on there yet? Email chris@catalystgym.com to be added!
May 10, 2009
May 09, 2009
WOD 050909
"The Running Twins"
Done with a partner, each team must complete a total of:
1 mile run
200 Kettlebell Swings
100 Pullups
200 Pushups
400 Squats Wanna have some fun? Join the 9am Group. One of our favourites all week!
Right: Marnie enjoying the nice weather with a little "Farmer Gone Bad."
May 08, 2009
May 07, 2009
Catalyst Kids Starts May 16!
Catalyst Kids is fun, inclusive exercise, focusing on basic bodyweight exercise, and delivered in a game-style format.Our goal: teach kids that movement is FUN. We'd like to introduce your kids to playful exercise that they enjoy and will seek out later in life. We'd like to give them skills that will help them in sport, in fitness, and in play down the road. And we'd really like it if they learned to love exercise for its own sake.Catalyst Kids is a 45-minute group activity built around challenges. We use obstacle courses, our climbing wall, lots of mat activities, medicine balls, pvc pipe, gymnastics rings, tumbling mats, and jumping boxes!
It's a challenging workout, but kids see it as a game. Workouts are built around games like tag, obstacle courses, and other 'playground-style' favourites with our own bit of flavour. Remember Capture The Flag, King of the Mountain, Red Rover...? Like that, but with cheerleaders. I know what you're thinking: how can I sign up WITH my kid? Yeah, me too.
Our focus is inclusion and fun. Things can become competitive, but never to the exclusion of any kid.Our coach: Lisa Proctor. Elementary school teacher, gymnastics coach, holder of a BSc in Kinesiology, and all-around fun-lovin' gal. Our facility: Catalyst on Queen St.Roll out the mats, dust up the climbing wall, and chalk up: it's time to exercise like only a kid can!5-week Group - $60 (plus gst.)9am - Ages 8-1210am - Ages 4-7TO REGISTER: 253-0011. We're only taking 5 kids per group. Get yours on the list!
WOD 050709
For the next few weeks, we'll be featuring WODs from the CrossFit Games Qualifiers on our Rest Days. Today (from the mid-Atlantic Qualifier):
21-15-9 of:
Squat Snatch (95lbs Men, 65lbs Women)
Chin-to-Bar Pullups
Looking ahead again to BASELINE WEEK, our featured videos today are of the WOD 'Grace.' Enjoy.
First: Nicole Carroll, Eva, Annie et al do Grace at the original CrossFit HQ (Santa Cruz.)
...and here's 'Grace' being done in 89 seconds:
May 06, 2009
May 05, 2009
May 04, 2009
WOD 050409
Front squat 3-3-3-3-3 reps
CONGRATULATIONS TO CATALYST OHL DRAFTEES:
WATLING - GUELPH STORM
PAAT - SARNIA STING
THIBODEAU - SAULT STE. MARIE GREYHOUNDS
LEFT: FUTURE SUPERSTAR HAYDEN AT CATALYST KIDS.
Are you ready for BASELINE week? Only 7 more days to train!
With the CrossFit Games coming up, we'll be featuring WODs from the CF Games Qualifiers. You've got Coach Whit to thank!
BELOW: CROSSFIT STAR CLINT HITS A 55" BOX JUMP FROM STANDING!
Clint's 55inch Box Jump! from Chris Cooper on Vimeo.
May 03, 2009
May 01, 2009
WOD 050109
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. "Tabata Something Else"
