Catalyst Athletic and Crossfit

WOD 100109

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

WOD 093009 - Fall Running Clinic Starts Saturday Morning!

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

It doesn't matter if you've run before. It doesn't even matter if you like running today. You will. We'll show you how to use a good stride; how to eat; how to train. We'll do video analysis of your stride so that we can tailor the coaching to you. We'll give you homework, take you out on running excursions, and probably tell you a few jokes.

Coach: Mike Watson, BSc., CSCS, Finisher of several full and half-marathons and races

Four Saturdays, 8 to 10am

Starts October 3, 2009

Saturdays for 4 Weeks - Industrial Park location (99 Industrial Court 'B')

$110 (plus gst.)

Top 15 Photos Contest

While CrossFit brings out the inner Athlete, it's also been great for releasing the Inner Artist. Many of our members - and spectators - are burgeoning cameristas. Yes, you can quote me on that.

After Catalyst Games 2009, we've received over 1000 entries to our Best Photo Contest. It's been very hard to pick even a Top 10; now YOUR job is to pick the best of the best. Vote to your right; we'll keep the voting open until Friday, and then release the winner. Best picture gets a free month at the Park for the photographer!

#1: Simon's pushups. Taken with Simon's camera, but obviously not by Simon.

#2: Clint's Muscle-Ups - Taken by Kathleen McGuire

#3: Jeremy pacing after 1km. Ray and Brent are close behind. Taken by Simon Jones.

#4: Max Fisher, winner of the Kids' Competition, pacing Sarah Konsmo, who won Womens' S1 Class, edging out Mendy Snider (foreground.) Photo by Coach Whit.

#5: Nancy finishes her 5000lbs overhead challenge, surrounded by fans. Miranda's got her Catalyst Green veil on. Picture by Kathleen McGuire.

#6: Sandy in motion in the chipper. Kube with yellow cards at the ready. By Whit.

#7: Hayden flips the tire in the kids' event. Photo by Monique Rollin.

9. Where are they? They've gone to the 'other place.' Photo by Simon Jones.

10. The Herd. Notice Vilaca attacking, and Pauline's socks. Photo by Whit.

11. Rich pushing through.

12. Philsy, bagged. Brent, charging.

13. Brent and Jeremy, head to head. Taken by Terry Gignac.

14. Nicole leading the way on the pushups. Picture by Terry Gignac.

15. Bag head. Esther with a head full of rocks. Taken by Nicole Gignac.

OK, ponder away. Vote for your favourite on the right (poll window.)

WOD 092909

Nancy Leblanc.  1 year ago: spectator.  Today: CrossFit Hero.  

Snatch 1-1-1-1-1-1-1 reps

If you missed this yesterday, watch it now: CrossFitter fights off Rapist

WOD 092809

"Fran"

21-15-9 of:

Thrusters 

Pullups

Above: Adrian Vilaca and Nicole Gignac, winners of Catalyst Games 2009.  Full results will be posted later today on the Catalyst Games site.

Send in your pictures!  Tomorrow morning, we'll post our 10 favourites, and open the voting!  Winner gets a free month at the Park!

WOD 092709

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

Catalyst Games 2009

Today is the biggest day of the year for Team Catalyst, our friends and members.

Today is more than a measuring stick.  It's a celebration of accomplishment.  

Beginning at 8am, athletes will compete at 4 events to find the Most Fit.  Events are chosen to evaluate aerobic capacity, strength, stamina, agility, and power, as well as technique.  Yes, they're hard.  They have to be.  It's our assertion that the winner of Catalyst Games 2009 will carry the right to call themselves the Most Fit Person in Sault Ste. Marie.

Competitors are broken into categories, just like in a typical CrossFit Group: there are those doing the workouts "As Prescribed" (Rx Class) - using full weights and distances - and there are those for whom some scaling is necessary.  Their trials are just as tough, but some of the more technical aspects have been replaced, they're using lighter weights, or perhaps not running as far.

Each event is timed, and the athlete's total time for the four events will determine the winner.

Event #1: 5000lbs Overhead

The athlete is responsible for moving a total of 5000lbs (or 3000 in the Scaled classes) from the floor to overhead.  Though this is primarily a measure of strength, they'll be timed, which makes stamina a huge factor.  Athletes will use either 75% of their bodyweight on the bar, or 50%, or the weight of their choice, depending on their Class.

Event #2: 2km Trail Run

We're using a trail that combines a bit of agility with two wicked hill climbs. A 1km out-and-back route, the Rx and Scaled 1 Classes will do 2 laps; the Scaled 2 Class will perform 1 lap.  

Event #3: "Cherry On Top"

Athletes will perform, for time, a 'chipper': a mixed bag of technical (but very demanding) exercises, in this order:

50 Wall Ball - 40 Pushups - 30 Double-Unders - 20 Knees To Elbows - 10 BCTs - "cherry".  The 'Cherry' exercise is a very tough one: for Mens' Rx, it's 3 muscle-ups; for Womens' Rx, it's 3 tire flips with a 250lbs tire.

Event #4: Sandbag Carry

After all is said and done, fitness is defined by your work capacity: the ability, metabolically, chemically, and mentally, to just keep going.  This is not a technical event.  But it will be thrilling: athletes will go head-to-head with their Class.  The athlete leading their Class after 3 events will start first, followed by the 2nd-place athlete, then the 3rd, etc.  Athletes who are in a time deficit will have to catch up and pass those in front to win.  First to cross the finish line is winner of Catalyst Games 2009.

Prizes: The real 'prize' is finishing.  However, athletes are also competing for charity: the winner of the Mens' Rx and Womens' Rx classes will have some of the entry fees donated to the charities of their choice.  As a momento, they'll also be given engraved dogtags (bracelets for women) noting their accomplishment.

Events will start at 8am and wrap up around 2pm.  Judges will be on hand; spectators and athletes are encouraged to gather around and make noise, jump around, cheer, fall down...but please stay back, out of the way of the athletes and judges.  Competitors have worked very hard for a full year to get to this point.  You'll see heroism, you'll see triumph, you'll see pain.

If you've ever wondered what it's like to be a part of the Family Catalyst, today's the day to watch and see.  Stay in the background (we dare you to try not to get caught up in the excitement!) or ask any athlete or coach.  Whatever you like, but be forewarned: last year's spectators are this year's competitors.  It's contagious.  It's addictive.  It's fun.

PS there's also a chance for you, the spectator, to win a FREE month at Catalyst Gym!  Click here!

WOD 092509

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

WOD 092409

5000lbs floor-overhead.  

Use clean and jerk, snatch...any method possible.  Every rep must touch the floor and come to complete lockout.  For time.

2 Days until Catalyst Games 2009.  Yes, it's really gonna happen.  And you're really going to make it.

Anticipation is worse than the event.  Has this ever seemed more true?

WOD 092309

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Lots of info to be posted on the Catalyst Games 2009 site today, including event schedule (events #1 and #2 may flip-flop due to trail conditions at 8am) and athlete profiles!  Keep checking it all day!

Above: half the Catalyst Crew at SSMGC on Saturday, getting ready for the warmup WOD: "Rough Waters."

Push

My friend, Dr. Mike Mackay, calls it, "Feeding The Baby."

When I'm watching an athlete do box jumps, my knees involuntarily flex and pop! - just like I'm jumping with them.  You do it, too: teaching your teenager to drive, you pump the "air brake" from the passenger seat as you approach a stop sign.  When you're spoon-feeding a baby, you open your mouth with them.

One of my greatest downfalls as a coach: I'm a huge fan.  I want everyone to succeed, every single time.  I appreciate the value of failure.  Absolutely, I do.  But if I can steer you around it, I will.

We do big events like Catalyst Games 2009 to push you.  And it works: 3 people have achieved their first muscle-ups ever in the last 2 days.  Women are getting their first pullups, everyone's linking double-unders, and some are hammering the BCTs like never before.  We're getting emails about competitive standards for knees-to-elbows.  You're submitting pictures of your pushups.  You're changing your facebook status every 2 hours.  You're watching dozens of videos to learn how to get better.

It's tough, as a coach, to referee.  It's tough to hold the line on standards.  Flipping that yellow card over, making you do an extra rep, isn't easy.  But it's fair.

Letting you get away with a pullup that isn't high enough isn't about punishing you.  It's not about being in "a bad mood," or disliking you.  It's about devaluing the accomplishment.  Last weekend, knowing that Nancy's status in the Rx class depended on her getting 3 pullups (she'd only done one, ever, before that,) it was very tempting to drop the standard.  To pat her on the back and say, "that's okay.  You tried your best.  Good for you."  Instead, I gritted my teeth and held the line.  Nancy responded.  She did 3 pullups.  She's ready.  

At 11am yesterday, Jeremy couldn't say he'd ever done a muscle-up.  He ran into the gym between clients and hammered until he got one.  Then he got another.  And another, and another.  Now we're working on Brent.  

These events are hard.  Until you've done one, you can't really appreciate how ridiculous these demands can be.  And yet.... we do them.  We finish.  We push hardest in the final 30 seconds.  We empty the tank.  We leave nothing in reserve.  And then we do it again.  And again.

I know it's frustrating to do extra reps.  I've been there.  But if I give you a freebie, what am I giving to everyone else?  More importantly, what am I really pushing you to achieve?  If we were like every other gym - hell, like most parts of our wimpy "trying-your-best-is-good-enough" culture - you wouldn't be doing pullups today.  And I'd still have a voice left by Friday.

Thanks for being cheer-worthy.  Now get out there and push.

WOD 092209

Deadlift 1-1-1-1-1-1-1 reps

Catalyst GO! Newsletter - October 2009

If it seems like the Newsletter's early this month, you're right. We'd like to give everyone an equal chance to register for some groups that are selling out fast - way quicker than ever before. That, and preparations for Catalyst Games 2009 are at full boil!

First off, the CrossFit OnRamp program. If you're thinking of starting CrossFit, you've gotta do OnRamp. Invest 21 days, and you'll know virtually everything you need to succeed at CrossFit. It's so effective that I regret we didn't insist that all new CrossFitters do OnRamp right from Day #1. Can you blame us for being so excited? Here's the thing: the OnRamp Program tends to fill up WAY in advance. As I write this, 5 of 7 spots are filled for October's Group, thanks to a huge waiting list from September! Get your name on the list: 256-1344.

Mike's new Running Group starts October 3. This is definitely not the same old running clinic you're used to. Mike starts from the ground up, laying the foundations that will take you to any level you want to achieve as a runner. If you're running for fitness (dare we say fun?) this will keep your runs pain-free and enjoyable. If you're looking to improve your speed and power, POSE running is the best way to do it. POSE has been around for awhile, but Mike has become an excellent coach at teaching its application. From personal experience, after two Personal Training sessions with Mike to improve my running, I cut :30 or more from my 800m repeats, even if there are several in a row.

Instead of just meeting up to run with a loose group, Mike will show you HOW to run, WHERE to run, WHEN to run, and HOW OFTEN. Mike will have you run hard, run easy.....and, slowly, you'll figure out the WHY on your own. No one loves running when they start out; everyone loves it after they've been doing it awhile.

Tyler's going to have his hands full with Barbell Bettys. We made a quick blog post about the group, and within 24 hours it was full with a waiting list. So we opened a second group, which filled in another 24 hours. Still, if you'd like to get on the waiting list (or just get the shirt,) call 256-1344.

Santana's Bike Group will be welcoming some new faces (some of these folks, too, have been on a waiting list for months, and we thank them for being so patient.) Tuesday nights at 6pm, starting October 6. Bring a silent (magnetic or fluid) bike trainer, or use one of ours. We can write lots of stuff about this crew, but if you really want the salient details, stop by any cafe on Queen Street around lunchtime and listen to conversations. Eventually, it seems, they all come around to Santana's bike group.

This video was probably the most popular post of September on the Gym site. If you're having trouble describing your passion for CrossFit to your friends, THIS is the video to show them. One of the best we've seen to date.

Since we started Catalyst in 2005 (bonus! see the original T-shirt here!) our goal has always been to provide the best coaching possible. Folks are generally amazed that our 12- and 15-hour days are so packed, but there's a LOT of information, good and bad, out there to digest and translate. But an interesting trend is happening: more and more, members and clients are seeking personal training on very specific things. For example, where a new Personal Training client may once have sought instruction on something more general, like "weight loss" or "strength," we're now seeing people book sessions just to improve their form at deadlifts, or learn to do a real pullup. This doesn't mean we're becoming more elitist, or catering only to the more advanced. In fact, the opposite: we've raised the game of people who train here. Of course, they still want their pants to fit. They still want to wear a bathing suit. But they're more concerned with overall fitness. They want to run with their kids. They want to be inspired. They want to participate in a community that will pull them up. Starting out with "weight loss?" Great. Just don't expect to end there.

The Catalyst Games 2009 is September 26. With over 40 athletes registered, this is going to be a terrific spectator event! This year, we'll have live play-by-play announcements to keep spectators apprised of standings. Our new scoreboard clock will keep you on the edge of your seat. The photo-happy will find a thousand amazing shots (and have a chance to win a free month's membership) and media will find some of the most inspiring stories of the year.

Finally, the Park had a small change of schedule. Because our coaches are overbooked, the gym will close on Wednesdays to members at 5pm and reopen ONLY for the 7pm CrossFit Group (punch card necessary, please.) All part of our renewed focus on success for our clients through coaching. Thanks for the ride so far - please keep your seat buckled securely. The Fall is going to be one wild ride!

-Chris

WOD 092109

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

What a weekend of well-earned prode around here:

First, Eddy and Rich get their first muscle-ups at our Gymnastics MiniClinic.    Then Chris Buonomo gets his first OHL goal with the Petes (you can watch it here.)  Tyler intercepts the football in the Canadian National Championship game (they won 66-6) and finally, Nancy nails 3 pullups to qualify her for the Rx Class at Catalyst Games 2009.  Below: Nancy's facebook status last night summed up the spirit of the Games:

Event #3 done! Took me 9 tries, lots of chalk, and cheering to get 3 pull ups, but I did it

WOD 092009 "HELEN"

Three rounds for time:
Run 400 meters
Kettlebell swings x 21
12 Pull-ups

WOD 091909

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Can't imagine a better WOD for today!  We'll be doing it as part of our Gymnastics MiniClinic at SSMGC (7-9am!) and again at the Park at 9am and 12 noon.  

Whitney's Kipping for Chicks Clinic is part of our big visit to the Gymnastics Club too!  See you there at 7am!

Because we can't be everywhere (not Omnipotent - yet) the Park gym will be temporarily closed from 6:45am-8:30am.  

Today is the National Championship Game for our beloved Sault Steelers.  Lots of Catalyst members (and Coach Ty!) on that squad - make sure they hear you from the stands!

With 1 week left until Catalyst Games 2009, we're releasing Event #3 today.  It's a chipper.  Event #4 will wait until Games day to make its appearance.  This year, we'll have 43 athletes (compared to 17 last year!) For the spectators, Forever Fit Coffee will be on hand with a nice variety of heart-rate-raisers.   We'll also be hosting a Best Picture contest, with a 1-month membership to the Park on the line.......bring your fans!

WOD 091809

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Right: MMA Tryout dates at Ho Shin Sool, Oct. 2,3 4.  943-3354 for info. (click the poster to see full size.)

Tomorrow is Whitney's Kipping for Chicks clinic at SSMGC!  It's also our Gymnastics MiniClinic.  SSMGC coaches will be on hand to help with kips, HSPUs, and muscle-ups!  Meet at 7am at the Rhodes Centre. 

Our 9am CrossFit group will still meet at the Park tomorrow, if you'd rather keep things closer to the ground.

WOD 091709

"DANIEL"

For time: 
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

What a night on Wednesday!  25 kids from a local ski team, 11 kids in Catalyst Teens (and their parents in CrossFit!) and 12 swimmers and their parents made for a WILD evening!  Woo hoo!

Coach Whit is getting ready for her MiniClinic - Kipping for Chicks - on Saturday morning at the SSM Gym Club (Rhodes Centre.)  The day after Catalyst Games 2009, she'll be hitting the road for a tour of 9 CrossFit gyms in a week!  We're hoping she'll Twitter or blog her route.....

Coaches today: Chris is downtown at 7pm!  Mike will take the 7pm Park group!

Easy Eating - The Zone Diet

It's 2001. I'm in a hockey dressing room, talking to sweaty, tired 10-year-olds at John Becanic's summer hockey camp at the Pee Wee Arena. A few parents lean through the doorway. I'm talking about protein intake for hockey players. They're asking questions, good ones, about things to eat between games in a tournament. I'd been training athletes for five years already; my advice didn't include much about healthy fats, but DID recommend a high-GI carb right after a game (which I still push, for the insulin spike and improved recovery time.)

One boy asks about protein bars. I tell him to emphasize good eating and not rely on supplements. "What kind?" I ask, more to fill the silent void. "Zone Bars. My mom is ZonePerfect." he says. I scoff, pigeonholing Mama into the legions of fad-following Sears Disciples who wear the ZonePerfect badge like a medal. To me, it's the Scarlet Letter.

When Dr. Barry Sears first published "The Zone" in 1995, he couldn't have foreseen the road the book would take. Over the next few years, as The Zone grew in popularity among the fad-diet crowd, Sears enjoyed a hero's renown. But the original book, "Enter The Zone," was too technical. Food had to be counted. Meal preparation required equipment and math. Diligence turned to obsession for a few, and caused a whole new type of eating disorder: the overly-strict. Faced with a lifetime of weighing and measuring and dissecting their plates, the Zone fanatics slowly turned toward the next rising star (Atkins.)

Sears countered with several books designed to simplify Zone eating, and cash in on the dwindling numbers who still followed his brand. In short order, he published Mastering the Zone, Zone Perfect Meals In Minutes, Zone Food Blocks, and The Anti-Aging Zone within 3 years. Between 2000 and 2002, his work took a noticably different slant: making The Zone simpler, and easier to follow. A Week In The Zone, The Soy Zone, 100 Great Zone Foods, and The Omega Rx Zone were all published within 20 months. His brand was dwindling among the simpler (though less effective) low-carb diets like South Beach and Atkins, and since those diets touched on some of the same rationale, The Zone was largely grouped with its contemporaries and went out of fashion with them. But all that was before CrossFit, of course. Now Sears is enjoying a new resurgence of popularity among both athletes and more elite exercisers whose energy requirements go above and beyond a multi-grain bagel at breakfast time.

 

In 2006, Sears did a Live Lecture series, and it was recorded and published for sale (you can buy a copy here.) In my estimation, this is the best piece of work he's ever done: it's simple. It gives the listener a solid piece of equipment (the palm of their hand!) to use for any meal, anytime, anywhere. This, we've dubbed the Hand Model.

At every meal, eat:

Protein: the size and thickness of your palm

Carbs: same. If all crunch vegetables, eat the size of your whole hand.

Fat: size of your thumb.

Now THAT's a food plan! Since everyone will respond slightly differently depending on insulin sensitivity and output, a little experimentation is necessary. This, too, is addressed in the Live Lecture; you just need to do a little test.

1. Eat your meal.

2. Do your thing.

3. 3 hours later, ask yourself: am I hungry, but alert; or am I hungry, but tired or dopey?

If you're hungry but alert, you're in the right Zone for fat metabolism. You're doing it right. If you're hungry and tired, you're suffering the slope of lowering blood sugar. You may crave a carbohydrate snack. Either reduce your carb intake, or increase everything else to provide blood sugar stability.

This, folks, is as easy as food intake is ever going to get. Personally, I dropped too much weight at first, and had to ramp up total Zone Blocks and especially fat intake to survive the punishing CrossFit schedule. Modify as necessary, but this will get you 90% of the way there.

WOD 091609

"Tabata This"

:20 on, :10 off for 8 rounds of the following:

Knees to Elbows

Double-Unders

BCTs

Sledgehammers

..no rest between exercises beyond the normal :10 break.  Record your reps per round; add the lowest reps for each exercise achieved and total them for score.

Right: MaryAnn and Hanna-Liisa show off their new Chucks.  Best lifting shoe ever, named for a salesman, not a basketball star.

Tonight: Catalyst Teens at 7pm!  This is also the first Wednesday that the gym will be closing at 5pm, with the exception of the 7pm CrossFit group (entry by punch card, as usual.)  

With the confirmed entry of last year's winner, Ray Gowlett, and newcomer Brent Rose, the Catalyst Games 2009 Mens' Rx class is heating up!  

Last night, Nancy put on a Clean and Jerk show.  Carolle's definitely the force to beat in Scaled 2 Class on the 2000lbs overhead.  Meanwhile, Philsy hammered out a solid time too.  What's going to win the Games - dominance in one event, or consistency in them all?  Is it possible to win the Games without placing first in any of the first 3 events?

WOD 091509

Front squat 3-3-3-3-3 reps

This Saturday: Gymnastics MiniClinic (coached by SSMGC coaches!) AND Whit's "Kipping For Chicks" MiniClinc.  7am-9am at SSMGC (Rhodes Centre.)  Last MiniClinic before Catalyst Games 2009! $20 (plus gst).  A steal, but you've gotta pay at either Catalyst location before Friday!

Right: Jo puts her Running MiniClinic skills to use on the Trail run Sunday.  Is this picture right out of Runner's World, or what?

In case you missed it yesterday, our Fall hours are changing slightly for Gym members.  Scroll down to see them....

What makes for a big Front Squat?

1. Bar position

2. Big breath

3. ATMOSPHERE!  Coach Coop has the whistle at the Park tonight - let's see if we can completely zero his voicebox this time!

September OnRamp Update!

Above: Four of the September Seven do wall balls at the Park 091309.

September's OnRamp group is way ahead of the curve. After their first week, Coach Whit (already nicknamed, "Meanie" by the group) brought them up to the Park gym for a little CrossFit immersion. And guess what? They rocked the workout! (Right: Madge shows some real strength!)

They still have a long road ahead, but 33% of the way, they're showing terrific technique and drive at the basics of human movement - squatting, pressing, pulling, running....

...and what's more, the Catalyst CrossFit community has been pouring out their support and welcome! Pictured (below,right): some of the blog posts on CatalystTrainer.ca, welcoming the new OnRamp students. You're not alone. Welcome to the Tribe!

So why are we posting this now? Well, to brag these folks up a bit. We're very excited about their progress.

Also, because our October OnRamp group (details below) is almost full, and November's OnRamp group is starting to fill. We're poor salespeople, so no pressure. But if you want in for one of these months, you may be wise to call sooner than later. Just call Chris at 256-1344.

Want to read the original OnRamp article? Click here.

21 days. You: an athlete, not just an exerciser.

The coach: Whitney Pagnucco, 2nd place at the CrossFit Ontario Challenge, arguably one of the most fit women in Ontario. Also, very nice.

This is a group for beginners and those who have never done CrossFit - style workouts before. It will put you on the path to a lifetime of success. It will teach you everything you'll need to know about exercise, pushing yourself...and what you're truly capable of doing.
Start date: October 5, 2009
Fee: $199 (plus gst.)
To enrol: 256-1344 or 253-0011.

WOD 091409

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Coaching has always been our top priority at Catalyst.  Since our inception in 2005 (and many years before, under different banners) we've been striving to provide the best possible coaching through research, study, trial and error, and professional argument and discourse.

While we love  providing open gym time through a membership-based system, it's become necessary to shorten our 'open gym' hours on Wednesday nights.  For Fall 2009, we'll be closing the gym at 5pm to coach four large groups - large enough to push the facility to its absolute limit..  The Wednesday 7pm CrossFit group will still take place at the Park and Downtown, but regular membership won't be able to access the gym after 5pm Wednesdays.  The other 84 hours of the week will remain unchanged, at least for now.  We appreciate your patience; we wouldn't change anything without a lot of thought and careful consideration. 

That was a long post.  As a reward, here's Event #2 of Catalyst Games 2009, released a full week early:

Catalyst Games 2009 Event 2: 5000lbs Overhead from Chris Cooper on Vimeo.

WOD 091309 "DIANE"

21-15-9 reps of:
Deadlift M(225#) F(155#)
Handstand push-ups

WOD 091209

Above: Friday's 6am crew hits Barbara (seconds later, Barbara started hitting back.)

Today's WOD:

50 Tire Jumps

40 Double-Unders

30 Burpee Pullups

20 Knees - Elbows

10 BCTs

3 Tire Flips

...for time. Got a buddy who wants to try CrossFit?  Great WOD for newbies!

TODAY: Chris' Powerlifting MiniClinic.  2 weeks until tlhe games - are your Back Squats, Deadlifts, and Bench Presses up to snuff?  Are you strong enough in general?  10-12 this morning.  $20.  

WOD 091109

"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.

A terrific video from CrossFit Cleveland about the CrossFit training style.  Have friends who are wondering, "what the HECK are they talking about on facebook all the time?"  Send 'em the video!  And while you're at it, join our facebook group yourself!

Tipoff: October's OnRamp program will begin October 5, and run 21 straight days.  September's group will be hard to beat, but the October lineup looks terrific, too!  Here's the thing: out of 7 spots, 5 are already filled!  If you're thinking about starting a long-term fitness plan, or starting CrossFit, it may not pay to wait.  November's group is taking registration now, if you'd rather hold off another month....  

FRIDAY BONUS: Who knew Coach Fryia could write so well?  His blog post today is awesome!

WOD 091009

Push Jerk 3-3-3-3-3 reps

Happy Thursday!

Right: Todd Ray (back in town before assuming OPP duties in White River tomorrow!) sports the absolute original Catalyst T-shirt.  Two have been sighted, still in existence 3 years later, in their original Horrific Yellow shade.   Honorable mention: John Chow, who owns the other. 

COACHES' SCHEDULES: 

MIKE - DOWNTOWN AT NOON, 7pm at the Park!  Woot!

CHRIS - 7AM, NOON - PARK

7PM - DOWNTOWN (WOD: Bodyweight 500)

WHIT - ONRAMP!

SPEAKING OF ONRAMP, LEAVE YOUR 'WELCOME' MESSAGES IN THE "WELCOME" BLOG ON THE CATALYSTTRAINER SITE! 

WOD 090909

Nick Zossimas, OLY lifter and Sault College student.  Yes, he brings his own bar.

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Beginning tonight, Tuesday and Wednesday night CrossFit groups (7pm!) will be coached by Coop!  Share the magic!

Client Stories: Pam Didonato

I am 46 years old. I have had Multiple Sclerosis since 1987 so I am in my 23rd year. My disability is my lower extremities. I have been with Catalyst Fitness since it's inception and with Chris Cooper for 6 years in October. I have been a fitness club member for twenty two years. Before me being diagnosed with MS I was very active in any sport that was available to me. My favourite was softball and basketball. Six years ago my workouts were uneventful, I was bored and tired of doing to what I have to stay strong and co-ordinated. I found my workouts to be harder and harder to get though. Though another of one of Chris's clients I made contact with Chris. I wanted him to do my thinking for me. I did not want to think of creating my own workouts any longer, I was mentally exhausted. Chris provided different workouts on a weekly basis for me, all I had to was JUST DO IT!!. If I am paying to get the program and paying for a gym membership I will do it. Chris has brought out challenges for me that I did not think I would ever complete. The result is I MET AND ACCOMPLISHED EACH AND EVERY CHALLENGE so far even though recovery is a little longer than I like. My co-cordination, timing and strength have to find it's way back to my normal state. For some reason when I complete my challenge I seem to think that I can do even better. Yes Chris hears my complaints (nagging) but I still do what he wants at times he will give in to a compromise and alter an exercise.

Cross Fit gives me the variety of workouts as well the extreme challenge that by the end of the workout, all I can say is wow I did it. My workouts depends 100% on technique and if my lower extremities legs, knees and/or co-ordination is off in any way it makes my workout even more difficult. When this haappens I am not satisfied. Fustration sets in because I know I can do better. Sometime I just have to wait for the next day. Chris has brought me through the great days and the hard days of my physical being. I consider myself to be hard headed, determined and selfish to let MS take over me and I won't let that happen.

So far it worked. Going to the fitness club is a social thing for me as well due to many people that I met and know, I always look forward to talking with them each time I go and workout. My favourite is ending my program riding the stationary bike and talking with people as they come in and as they go out. I always say the best part of the working out is ending with a hot shower. Now I can say my work out is done.

After 23 years I know that Fitness, my job (Fed. Gov. Office Clerk), and mental stability is the right RX for me. I am able to work, travel and spend my time the way I want, I have no problem the way my life goes. By the way, having the right people, friends and family makes it easier as well.

Pam has competed at Fight On Friday (April,) Baseline Week (May), and done most of the named CrossFit WODs on her own. Her lack of deterioration continues to surprise her doctors in London.

WOD 090809

21, 15, 9

Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump 24"

Beginning tonight, Tuesday and Wednesday night CrossFit groups (7pm!) will be coached by Coop!  Share the magic!

WOD 090709

"CrossFit Total"

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

OnRamp Starts today!  Welcome, new CrossFitters!

Gym Hours today: 6am-12pm!  Don't Miss out!

CrossFit Groups today: 7am (Park,) Noon (Park,) 7pm (Downtown with Coach Whit!)

WOD 090609

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

WOD 090509

Clean and Jerk 1-1-1-1-1-1-1 reps

9am Group: 5 Burpees - 5 Deadlifts - AMRAP in 10:00.

Every Saturday from here until Catalyst Games 2009 is action-packed!  Next weekend: Chris' Powerlifting For CrossFit Clinic.  September 19: our Gymnastics Clinic (and Kipping For Chicks with Coach Whit!)  And the 26th....Games Day!

We just found this: Kathleen McGuire's blog, Kat Does CrossFit!

WOD 090409

Happy 4-0, KB!

"Furious 40"

40 Box Jumps

40 Jumping Pullups

40 KB Swings (uh, kettlebells, NOT Krista B.)

40 Walking Lunges

40 Knees - Elbows

40 Push Press (45lbs)

40 Back Extensions

40 Wall Ball

40 Burpees

40 Double - Unders

For time

So...Barbell Bettys sold out - 2 full groups - in under 36 Hours.  And here you go: the official Barbell Bettys Club shirt (click to order or get a different colour!)

Barbell Bettys Tee

These ladies will not only train with Coach Tyler (henceforth known as "Barbell Ken,") but will also get to take a stab at a couple of Virtualmeets - one for Olympic Lifting, and one for Powerlifting - in October and early November.  They'll compete with other women from around the world via video!  It's all a fun test of skill and strength, and we do them 3-4x per year.  Get training!

WOD 090309

5k Run.  Put that POSE technique to work!

Watson will be doing the 5k on our new Trail at 9am.  Join him!

The 5k run is an excellent test of aerobic fitness, but if you're just starting with POSE, we recommend perhaps focusing on technique, not speed.  The speed will come soon enough, as one attendee found: doing her regular 5k run the day after the clinic, she shaved 3 minutes off her 5km time!

Alternate: Muscle Snatch 5-5-5-5-5

3-position Clean (floor, knee, mid-thigh) 3-3-3-3-3

Deadlift (using 100% of your max clean weight) 7-7-7-7

Front Squat 8-8-8-8-8

Fall Beginner Running Clinic

Since we've been teaching the POSE running method, we've heard a few good ones:

"Mike - is it normal to take 3 minutes off my 5k time the day after your clinic?"

"How is it possible that I'm more than 30 seconds faster on every 800m run I did today?"

"How can this possibly make such a huge difference?"

"I'm just happy that I can finish the CrossFit WOD now!  I couldn't run a step before!"

For beginners, it's even more important to learn to run correctly, right off the bat.  Running doesn't have to hurt.  You'll progress faster.  You'll run farther.  You'll go faster.  You'll be more comfortable.

This is just an example of the time and care we put into our running instruction.  Our goal: help you to love running, whether as part of CrossFit, as a method to get in shape, or to someday race.  

It doesn't matter if you've run before.  It doesn't even matter if you like running today.  You will.  We'll show you how to use a good stride; how to eat; how to train.  We'll do video analysis of your stride so that we can tailor the coaching to you.  We'll give you homework, take you out on running excursions, and probably tell you a few jokes.

Coach: Mike Watson, BSc., CSCS, Finisher of several full and half-marathons and races

Four Saturdays, 8 to 10am

Starts October 3, 2009

Saturdays for 4 Weeks  - Industrial Park location (99 Industrial Court 'B')

$110 (plus gst.)

LOG YOUR WORKOUT RESULTS - TRACK YOUR PROGRESS HERE

WOD 090209

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds

Ring dips

Pull-Up Extravaganza yesterday!

First, Alana M. got her first pullups!

Then we got this note from Vinny at CrossFit Motor City:

Must have been the power of the Catalyst t-shirt, 90.5 Weighted pull up PR.....  Hope all is good...Vinny

Barbell Bettys Club

BARBELL BETTYs

Lifting heavy stuff requires more than brute strength: it takes technique.  Not just guts, but grace.

Thanks to CrossFit, dozens of women in Northern Ontario have fallen in love with lifting heavy stuff.  Contrary to the antiquated notion that heavy weights make women too muscular, they stimulate your thyroid to increase your metabolism, make your muscles more sensitive to insulin, and trigger a metabolic trickle-down effect that make you leaner, stronger, and better at doing stuff.

Starting October 5, Coach Tyler will lead a group of lucky women on a journey through the iron jungle.  They'll deadlift.  They'll bench press.  They'll squat, clean, jerk and snatch.  They'll sweat.  They'll use chalk.  They'll do all the fun, gritty stuff usually left to the untidy domain of the men.

6 Weeks - Mondays at 7pm - Park location - Starts Oct 5

NEW! Thursdays at 7pm Group added due to high demand!

$80 - Members; $125 - Non-members (includes membership for the length of the course)

To register: 256-1344

Client Stories: Miranda Mayhew

Miranda's been a CrossFit fan since she discovered it a few months ago. She ripped up our Murph Challenge in March; hammered Baseline Week in May; even appeared as a 'Guest Coach' in July! Think you know what true devotion means? Top this: September 26 is more than the Catalyst Games to Miranda; it's also her wedding day! She'll still put in an appearance (even if it's only for the first WOD.)

Client Stories: Joe Scott

Joe was last year's Catalyst Games Head Referee. He arrived first thing in the morning to help, and was thrown into the job; in most pictures, he's yelling his head off. At the last event, Murph, I jokingly asked why he wasn't jumping into the mix; he did. After a full day without food, Joe hopped in, doing Murph (1 mile run / 100 pullups / 200 pushups / 300 squats / 1 mile run) in an unconventional way: all the pushups, then all the squats, and THEN all the pullups together. He finished ahead of half the Coaches.

Personally, I remember leaving the gym, barely moving, and seeing Joe 200m ahead. He appeared to be walking. "I'm going to get him," I thought. Passing Joe would have given me enough points to win the overall Coach's title. Half a mile later, he appeared to be floating on air. This quick-march was to become known as the "Joe Scott Shuffle" later, when he explained how he trained for long marches with the Canadian Forces.

Joe's a magnetic force. He's arrived at 5:30am with up to 30 soldiers. He's shown up at 6am with folks from Europe. He saved our bacon at 24-Hour Emergency when he rewired the sound on our projector for Every Second Counts. He and his wife, Marnie, bring friends, family, kids, and dogs to the gym; they're always quick to help for any cause; they're the first "under the bus" when anyone's in need. This was his interview:

What type of WOD is your strength?
Wow, tough question, I consider every WOD a challenge. I enjoy Murph and Angie the most, not that I have incredible PRs in them.
Where are you weakest?
Anything that includes weight bearing and my knees.

I got in a serious motorcycle accident when I was 17, broke both my legs in several places, snapped my right arm near the wrist, messed up my hips, damaged my left shoulder and did some serious spinal injuries that left me paralyzed on my right side for nearly a year. I had to go through tons of reconstructive knee surgery and spent a long time recovering. I have since made every attempt to ensure I don't take good health for granted and try to inspire others to do the same.

Right: the winning photo from March's Murph Challenge, which Joe won. In the tire: Silas Snider, son of another highly-ranked competitor, Clint.

Client Stories: Kathleen McGuire

Kathleen showed up in March, unannounced and ready to party. We threw "Michael" at her; a few days later, she came back, still holding her abs, but smiling.

Kathleen was with us for 24-Hour Emergency. She's survived Baseline Week. Her facebook profile description says simply, "a crossfit junkie addicted to chocolate covered jubes." She writes her own blog about training at Catalyst.

Kathleen holds our womens' 500m rowing record (1:47.5.)

1. I've been working on pushups and band assisted pull ups. Trying to link the double unders but can only use the blue rope.
2. No idea which wod is my strength. I guess rowing. I like wall balls and back extension stuff. I used to love Grace but that was after a night shift and before "trapzilla" reared her ugly head with the clean and jerks.
3. Weakest....ummm, snatches or overhead squats definitely. Oh, and still can't do one single REAL pull-up. Oh, knees to elbows too.....grrrr
4. ARCH would be the charity of choice for me.

I was creeping around the Catalyst and Crossfit sites back in March and I can't believe I'm actually doing this! I'm glad I didn't listen to my body when it yelled for me to stop after my first intro to Fran......recovery is much better now ;)

Client Stories: Anna Cappelli

Anna Cappelli is a force.

Yes, she's our womens' Deadlift Record-holder (300lbs.) Yes, she's incredibly strong; yes, she's done marathons before. She's also a true Leader at Catalyst. She's the first to sign up for anything new; she drives the daily blogs on the tracking software; she researches, reads, and questions everything. We keep her on her toes, she keeps us on ours. Last year, she won the female division in the Fire/Police/Military class at the Games.

Eddie and I are really trying to work on the nutrition end of things. It’s been 4 weeks now that we are trying to stay in the ZONE! I do feel better and my sugar cravings have decreased a lot. This will definitely help with my WOD’s! As for the games, it’s just for fun and I just want to do better than how I did last year. How will I know if I’ve improved? I’ve succeeded if I can finish the games and not want to toss my cookies. Last year, I remember finishing and just sitting on the big tire and telling people not to touch me, I couldn’t move or I would be sick. (Not to scare any first-timers or anything!) The games were quite an experience. So this year… if I can recover and still feel like I can move when it’s all over, I have met my goal.

The type of WOD that is my strength would have to be the heavy lifting or Olympic lifting especially ones that emphasize leg work.

As for where I am the weakest, that’s about everything else! I’m not a fast runner; I can’t do a real pull-up and I literally whip myself when I’m trying to do double-unders. So let’s just say I have many areas where I can improve.

Client Stories: Phil Strickler

Phil Strickler (heretofore known as Philsy) is our Fran record-holder. When he broke the record the first time, he had a shirt made up. Then he broke it again and again....and we wouldn't want to sort his laundry!

Phil's greatest ability is to shout at the devil. When the WOD is going long, and voices are silenced by gasping, dry, heaving lungs, Phil's "Whoooooooo!" is the only encouragement you're likely to find from another athlete.

I have been doing some running (I hate running) and stretching at night which I think is helping.

I love doing circuits move from one exercise to another and anything with legs

Weakest link - I would have to say anything over head and running did I say I hate running?

I would donate any prize to the Easter seals my family has helped with this charity since I can remember so I’ll carry on the tradition.

I was part of Catalyst crossfit test groups and was curious about trying something new .I haven’t workout in a gym setting for 5 years so doing 3 on 1 off was tough at the beginning but then you get hook, checking the site late at night, planning strategies and what weight to use it was fun. What I enjoy the most is cheering on other especially new members who never done this before. I can finally say that after 10 years of living in the soo I have a group of awesome people I call my friends and want to hang out with them.

Client Stories: Pauline Jenson

Well...here goes !! When I decided to step up my exercise routine I really didn't know what I was getting myself into !! I began at Catalyst with Chris as my personal trainer.

After the first 3 workouts - one of them being "Filthy 50" - I thought He was trying to kill me !! But, it's true ....what doesn't kill you , makes you stronger. And, when it didn't kill me, I got ADDICTED !!

I am still a work in progress (as everyone is in crossfit) but I can now do 5 pullups in a row, deadlift 200 lbs, run 5K in 25 minutes and I'M NOT AFRAID TO TRY NEW THINGS !!

The workouts are challenging and the coaches are even more challenging ...LOL !!The people who do crossfit are a rare breed...working as a team and encouraging one another...why WOULDN'T you wanna go to a gym like that !!!!!

Client Stories: Adrian Vilaca

This is Adrian Vilaca. His full story is here.

Aside from having a great set of photos, Adrian is 'the real deal.' These were the words used to describe him by another MMA fighter several months ago. Brent "The Professor" Fryia posted a video on my wall of local teenagers doing crazy exercise stuff, including truck pulls, chinups on goal posts.... the focal point was Adrian. Brent pointed him in our direction. Months later, he's 2-0 as a fighter, holds our gym record in "Cindy" (at least, at 6am today) and is the only Catalyst client to total over 400 in Fight Gone Bad. Adrian sat with us to talk about the Games:

I don't usually do the WOD. I'm doing a strength-specific phase of training right now, with some circuits thrown in.
Favourites? I'd say pullups...maybe... body weight stuff tends to favour me
Weaknesses? Cleans and Snatch for sure and running
Charity of choice? Miracles for Kids.

Client Stories: Nancy Leblanc

I started my exercise regime with my “trainer extraordinaire Mike” late last summer. My goal was to lose weight believing that losing that extra flubber would make me fit. Although my goal was to lose weight I didn’t want to hurt and I didn’t want to sweat. When I started I couldn’t run up a flight of stairs without gasping for breath! It was a humbling realization to see how out of shape I really was. I quickly started seeing changes in my strength and endurance. Mike would push me to my physical limits and when I wanted to puke or pass out, he would make me do more. I had a like/hate relationship back then, and after many months of cursing, dreading my workouts, and being pushed, I now think of him not only as a kick ass trainer but as a friend.

During my workout sessions Mike would say “You have to come out and do Crossfit”. “I can’t do Crossfit”, to which he would say, “You’re doing Crossfit!” Crossfit was very scary to me, I was really intimidated by it and afraid that I would not be able to finish a WOD and would embarrass myself.

I started Crossfit in March and quickly realized that although I may not be the fastest or the strongest I could complete it, and felt the exhilaration of finishing a WOD. Since March I have achieved many goals I would have never thought possible a year ago: I completed my first Murph in 46 minutes, was one of five to finish Chelsea, completed every workout during Baseline Week, and participated in Mike’s 24 hour challenge.

I’ve come accustomed to the pain, and actually welcome the aches, the stiffness, the scrapes and bruises, and the times I have trouble straightening my arms or can’t sit. As for my reasons for starting, I have lost over 13% body fat, put on 3 pounds of muscle, and can run many flights of stairs! I own more workout clothes than work clothes (does this mean I’m addicted?), and I now book my hair appointments on days that don’t conflict with Chris’ Saturday morning groups so I can come and not be shunned for missing.

Catalyst has become a family affair in my home, my whole family works out with the Catalyst gang and talking about our workouts, our plans, and our fitness goals have become common conversations, while we attempt to eat our Zone friendly meals!

Client Stories: Rich Leblanc

First, from his wife, Nancy: "15 years ago Richard was almost killed in a motorcycle accident. He rode off his Harley Davidson, and spent 6 weeks in traction with various injuries. When he was discharged from the Hospital he was told that he would never walk again (unassisted) and would never work again. He refused to accept that, worked his ass off in therapy and refused to apply for disability. He learned to walk without the assistance of crutches and cane’s, went back to university and graduated with his BBA. Richard has had many surgeries over the last 15 years as a result of his accident his last being a full hip replacement in 2000. He is still recovering, still suffers from pain, and may need further surgeries in the future but will not let this get him down.

Before his accident Richard was very active, he was a downhill skier, a wrestler, and was in the Canadian Armed Forces. He could run a mile uphill in full gear without breaking a sweat. After his accident, he wanted to get back in shape so he starting weight lifting. He bulked up considerably, and was twice the size he is now. He could not run for that was a dream that died when he had his accident but he was in shape (or so he thought).

Richard ran his first 5k with his son during Mike’s 24 hour challenge, a feat he never thought possible. His strength can muscle through many WOD’s and he has deadlifted over 300 pounds. He is leaner than he has have ever been, his endurance is better than it has been in years, and he has been able to complete many things he thought were impossible."

Preparing for the games I am completing the WOD 5X week and hitting Mike and Chris’ clinics. I am also working on my kipping and after the Running clinic plan on adding that to the routine as much as possible.

My strengths? Although I need much improvement in all areas I would say that right now my strength lays in my upper body or body weight exercises. Push-ups, Sit-ups, Knees-to-elbows, and pull-ups (even better once the kipping comes along)

My weaknesses? Hmmm where do I start? Legs are my weakest area but have come a long way since day one. Oh yeah – DOUBLE UNDERS! What’s with that? Just because I don’t have co-ordination; because I know I can jump and I know I can pick up a piece of rope...just can’t do it twice.

If I were to win, I would donate to the Cancer Society.

Shortly after I saw the 2008 Catalyst Games and thought “these people are crazy, I’ll never do that”, I started my 1 on 1 workouts with Chris in the fall of 08’ with some encouragement from Nancy. I had known Chris for many years whom I met through his wife Robin and now proud to be part of his ramping empire we call “Catalyst”. My mission for him was simple ... I want a six pack! He handed me 6 Coors Light and said “Sorry I can’t help you”. Seriously, I quickly learned that there’s more to fitness than just having a 6 pack.

Although I ‘worked out’ like the average person, the fitness level I strived for had always seemed unattainable due to challenges with my physical makeup. I’m faced with the fact of having a left total hip replacement (done 2000), left knee PCL injury, pin in my left shoulder and 3 operations on my right shoulder. I’m an orthopaedic mess! Chris shrugged it off and we went to work on strengthening my areas of weakness ... shoulders and legs. Before I went to Chris I had next to nothing for muscle in my left leg but now there’s muscle where I never thought there would be. My right shoulder hasn’t dislocated in the time I’ve been going to Catalyst where before it would pop out at least 1-2 times a year. I never knew then that Chris had other plans for me ... oh yes; he told me back then that I would be doing these games and I called him a “NUT”! He then made me do more push-ups or was it squats, either way, he made me suffer- he seemed to get a sense of accomplishment from that.

By the time I felt ready for Crossfit Nancy had already been going for awhile and egging me on to join her. I don’t remember the first WOD I did or even the month I started but I DO remember the great bunch of people at the Saturday 9:00am group that Chris runs. The encouragement, the camaraderie and the laughs were all I needed to know that I was coming back ... only on Saturdays to start. From there the days I went grew and to the point where I look forward to going not just to do the WOD but to see who is there to enjoy the WOD with me. For me, the more the merrier, I need the people to help push me.

My next Crossfit milestone is the 2009 Catalyst games where winning for me is giving 110% on every event and finishing. Crossfit and Catalyst has helped to show me that my limitations are not limitations but only hurdles that continually get smaller and smaller as my journey progresses.

Client Stories: Linda Avery

A while back I decided it was about time to improve my physical condition by losing a few pounds and exercising more. I had recently experienced the 50 milestone and you kind of have a little panic attack about it and where you are in life! To do this I knew I needed to kick things up a few notches as what I was doing wasn’t cutting it for me. I started to investigate which piece of equipment I could get to help me do this. Around that time, I attended a lunch and learn session at work where Mike was the guest speaker. He talked about proper training and nutrition and how these are critical to help reach our goals. So I decided to check it out and go for a few personal training sessions. Making this move was totally out of my comfort zone as I had never really been to a gym before, let alone a personal trainer. Taking walks and playing around with 5 and 10 lb weights was about it for me up to that point.

At Catalyst, I was signed up with Tim Young who was just starting as a Personal Trainer at the time; he is also a Physio Therapist (which really came in handy when the soreness set in from the workouts). Well, a few sessions turned into over 3 years later on my journey. With Tim’s training and encouragement along the way, I now run and strength train regularly and I love it! Over the last 3 years I have run a couple of 10k races and the local 1/2 Marathon.

Last Fall Tim told me about this "Cross fit" thing they were doing and explained how the WOD’s worked and some of the exercises. He wanted me to try it out. The first one we tried was the clean and jerk. I thought I would never get it, coordination and remembering so many moves for one exercise are not really my strengths. I wasn't sure I wanted to keep trying that - I wasn't good at it! I secretly thought these people were crazy - especially after we did Michael (now one of my favourites).

I am not sure what motivated me to change my mind because I had vowed that Cross fit wasn't for me, but I signed up for Mike's WOD classes, and one year later I am hooked. I am the strongest I have ever been both physically and mentally and getting stronger. Before discovering Catalyst and their training, I worked through every lunch hour and would go home stressed and exhausted at the end of the day. Now my lunches are booked to run or go for the WOD, and it's changed my life. I handle the stress better now and I have more energy than ever.

We have a great group at Queen and Mike is a great cross fit trainer (never say "can't" in front of him, newbies learn that pretty quick). Working together in a group is motivating, and we see each other improving all the time, its fun to cheer each other on. Mike gets some competition going sometimes which is fun. There are some days you think "why am I doing this?" and you go to the class, and after you've accomplished the WOD, you remember why you do it! Cross fit is hard work, but you do things you never thought possible.

I am doing the WOD at least 3 x per week, running 3 to 4 times per week, strength training with Tim, Mike's running class and Whitney's kipping class.

I feel my strengths are running, sit ups, squats, push ups, kettle bell and some of the lifting. I am working on improving my pull-ups. I tried double unders and really need to work on them!

Client Stories: Glen Fisher

1. Beyond the WOD to prepare?

Biking and running mostly.

Recovery and Diet have been a focus lately. I'm starting to realize as a 40+ shift worker, Healthy diet(zone friendly) and lots of sleep are required to get through 2 or 3 WOD's with out enduring days of muscle soreness.

2. What type of WOD is your strength?

I don't feel particularly strong in any one area. I do like Snatch and Overhead Squats, because they combine strength with flexibility, coordination and balance.

3. Where are you the weakest?

Weakness is my weakness; as in lack of strength! Im OK in body weight exercises like chins and dips, but pure strength exercises like dead-lift have never been my forte.

When I was young I thrived on competitive sports. As I became older, I got by with recreational sports for fitness and fun. Crossfit has brought that competitive edge back to fitness and made it fun!