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Let's put 2011 to bed!
Today, in teams of two:
"Suspenders"
200 squats
150 pushups
100 box jumps
2000m row
Caveat: One partner works at a time. The other partner's feet may NOT touch the ground (or be standing on a box or other surface)
Thanks, Parnzy, for the amazing picture!
Then:
For time:
50 AbMat sit-ups
40 knees-elbows
30 toes-bar
20 GHD sit-ups
2:00 planking (total)
Compare to your score from November 1 on SocialWOD!
At 11am, come and watch the Sault Wrestling Club's Open Tournament! First round: full wrestling rules. Second round: rules drawn from hats before EACH match (ie no legs, etc.) Super fun to watch!
Thruster 5-5-3-3-1-1
Then:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Each year around this time, dozens of my friends make promises to themselves:
"This year, I'm going to stop eating so much garbage."
"This year, I'll stop drinking so much beer."
"This year, I'll drop 20 pounds."
"This is the year."
It IS the year. It's 2012 - not your first year, and not your last. But it's the most important, because it's the one in your palm RIGHT NOW. 2012 is the only year of your life that you have the power to change.
We know a bit about change. We USED to believe that change happened when you firmly believed in something; visualized success; gritted your teeth, clenched your butt, and walking through fire.
And now we know better. Change means appreciating what you're ALREADY doing right - even if you think it's nothing. Change means doing the easy stuff first - learning to squat, for instance, before signing up for that triathlon. Change means recognizing progress without the bathroom scale.
It took us awhile - okay, 15 years - to learn how to do this RIGHT. This isn't stuff you're taught in school; it's the lessons learned through trial and error; through hundreds of successful clients, and our own personal failures. There are no natural athletes here; no "fast metabolisms" or "naturally gifted" exercisers. There IS a big launch pad/safety net.
In our introductory program, we take you step by tentative step through the change process. Those who finish OnRamp almost always keep exercising; those who are still here after three months rarely ever quit. Compare that to an average gym (53% dropout rate by March, 70% by June) and you'll see why people bring their FRIENDS here.
OnRamp starts January 11 with coach Melanie Rose. 6 hours of private, small-group instruction. A completely new perspective on exercise, fitness, and health.
Want to sign up now? No waiting. Click here, or email catalystfit@gmail.com.
Want to read some more? No problem. Click here to read about CrossFit.
Want to talk about it? No charge. Book a free getting-to-know-you chat with Chris by clicking here, emailing chris@catalystgym.com, or calling 705-256-1344.
2012. Think about it.
Back Squat 90% - 5 x 1 (five heavy singles)
Then: from the 2009 CrossFit Ontario Challenge (Event #2)
Rx’d
AMRAP 10 minutes of:
5 Deadlifts M=255# F=175#
5 Burpees
Your coaches' scores (Whit, Ty, Mike, and Coop) from 2009 are here. Beat 'em!
Split Jerk 2-2-2-1-1-1
Then:
2009 Ontario Sectionals Event #3
Row 1000m
50 box jumps
50 double-unders
...for time.
Park's open! You can't undo the damage from the last 48 hours, but you CAN get a rolling start on 2012!
The Park is closed today. You still need to move.
"Teenage Wedding"
18 HSPU
17 pullups
16 HSPU
15 pullups
......continuing until you reach 1 pullup. Then run 3k.
No pullup rack at home? Sub 1 burpee for each pullup (or 50 reps on the ShakeWeight you got in your stocking.) See you tomorrow!
At this time of year, we celebrate not only the apex of the Christian calendar, but the time of celebration for many others. As our global neighbourhood becomes more diverse, cultural traditions merge; some pieces of each are adopted by some others.
Yes, these religious traditions are different, and are contested to the point of war. But the commonalities - at least an the most general sense - outnumber the differences. Beginning with the ancient religions of the Egyptians, each of the major practices identify with the notion of a God, though his messengers and chain of command may differ. To the Romans, Zeus was on top, with a multitude of lesser 'gods;' to other cultures, the lesser 'gods' were replaced by a bureaucracy of angels, demons, saints or advocates (Mary.)
The notion of 'heaven' is different - for some, it's within; for some, it's above; for some, we're already treading on it - but the idea of a perfect, effortless state of 'flow' is the same for every major religion. Most agree that the esoteric would experience this state outside of the body, usually after physical death, but some view transcendence as the point of illumination achieved while the body remains earthbound and functional.
We're most familiar, in our culture, with the Christian faith, which is polarizing around us: some take the Word literally, and some take the Book as a parable, full of nuance and hidden meanings. That last sentence could be speaking the same of Islam, Buddhism, Hinduism, or any other major religious culture. Each has its literalists, and its interpreters; each has its devout, its dogmatic, and its manipulators.
Many within our Northern Hemisphere deride the season, now, for being too 'commercial.' Critics point to the incongruities: the calendar doesn't seem to match any real date of religious significance, other than being close to the Solstice; the tree is an obvious concession to the arboreal traditions, instead of being rooted in a more heavenly religion; the notion of gifts has changed from respect for a King into a more narcissistic celebration of purchase power. The recipe for joy, it seems, is no longer peaceful introspection, but CH2=CHCl - the chemical description for plastic. This pessimistic view, though, misses a great window for the opportunity to understand one another - to practice Compassion.
This is the time of year when we can celebrate commonality. None of us can prove, definitively and beyond faith, that our spiritual pursuit is the 'right' one, or the 'wrong' one. Instead, we can choose to celebrate what we have in common; we can embrace the notion of 'god within,' recognizing that, at the very least, our neighbour was born at the top of the heap. His actions and capabilities would appear Godlike to his pets, his ancestors, and his children. We can recognize his basic humanity, which is the same as our own, and if not created in the image of God then at least created with the same molecules as you and I.
With that revelation, we can find the roots of compassion. In several of his more recent essays, the Dalai Lama (of Buddhist faith) suggests that, from his perspective, the differences between religions matter very little. Any action, he says, that alleviates suffering for yourself or others is worth pursuing. The ecstacies of the flesh, and the commercial short-term chemical reward system for greed, though, is not the way to alleviate suffering in the long-term, and is therefore not the route to God.
Buddhists, among other cultures, define Heaven not as a physical place, but as an ethereal state - we could call it 'flow' - that is achievable through rigorous practice, disengagement from the typical emotional pitfalls of our culture, and engagement in the practice of helping others. This is compassion, and it is one of the first few steps toward enlightenment in ANY spiritual tradition.
How do we practice compassion? It's not done by choosing a person you dislike, and attempting to become more patient with them. This typically builds MORE animosity, as you catalogue their shortcomings and count the number of times you've held your tongue. Rather, it's important to start small: to choose a person to whom you're emotionally neutral; to consider their positive strengths; to be kind, friendly, and loving to that person. Slowly, over the months, you may consider testing your compassion by thinking upon the strengths and positives of more people, and even some that you mildly dislike.
This not a fast process, and it requires the long buildup of strength. It may be hard to feel compassion when you're harbouring resentment. My favourite tool for dealing with things that challenge me is one which writers call, "Morning Pages." I use it daily as a journal; as a prayer; as a meditation; as a ramp for entering a state of 'flow.' Every morning, I write out all the things that come to mind - usually, something is bothering me; something else is making me joyful. When you write out the things that bother you, you're allowing them to rise to the surface like bubbles, and then dissipate. When you consider or meditate upon the things that you like, you become more calmly aware of them, and are able to hold them in your mind without building up excitement (and then crashing down later.) Compassion must be practiced, like a clean or deadlift, and progress made in both technique and strength comes more slowly as you progress toward proficiency. Be patient, and practice often with both heavy weights to challenge AND light weights to perform.
I appreciate that this post will likely raise more questions than answers. By now, the only question you may be asking is, "why am I even considering the advice of a gym owner when it comes to spirituality?"
I humbly submit three reasons:
1. Right or wrong, Creator or common consiousness, physical training is a part of nearly every major religion. Preparation of the body must precede preparation of the brain or spirit, because your mind is nested in a physical home - your brain. Chemistry, pain, distraction, weakness, depression - these all take us further from understanding, celebrating, and experiencing God or the simple, joyous state of 'flow.' Physical training can remove these obstacles.
2. In the words of Vance, a wise and spiritual man, our gym - to some - is as close as they'll get to a Church. The community here provides a support system; a closeness that is necessary for the foundation of self-fulfillment. If we can take care of the external, that helps with the internal, too.
3. I care. I want you to feel good while you're here. I want you to be fulfilled, and to share with others. I've shared the concept of 'Morning Pages' - a simple tool I mentioned earlier to achieve a temporary state of 'flow' - with a few of you over the last few months to help in times of stress or searching.
The link between prayer, meditation, flow and writing came from a blend of Buddhism, our own Ignite! research on the 'flow' state, and a few mass-market bestsellers that I won't name. It's not my idea, but my interpretation of knowledge demonstrated by others...just like the stuff I tell you about losing weight, jumping higher, and deadlifting. I'm a Coach; I share because I can't stop myself. As with fitness, you may take what you can use and discard the rest, but I'm fulfilled through the sharing of experience. Thanks for giving me that opportunity in 2011, in 1996, and again in 2012. Happy new year!
Park is Open from 8am-2pm today! Get in and get things rolling! Kids' groups are all running, too!
3-position Clean - 65% of max - 5x through
3-position Snatch - 65% of max - 5x through
Power Snatch to Max
Then:
"Randy"
70lbs snatch x 70 reps
...for time.
"Eva"
5 rounds for time:
800m run
30 kettlebell swings (53/35#)
30 pullups
...for time.
The days are getting longer, starting today! Celebrate the warm weather and Family Time with some outdoor runnin'! Special guest - the 'real' Eva - at noon!
First:10 double-unders the first minute, 20 the second, 30 the third...continuing as high as possible.
Then:
50-40-30-20-10 reps of the following for time…
Push Press 15-15-15
Then:
Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Supine Ring Pull Ups in 2 minutes
Max Dips in 1 minute
*Set the clock for 15 minutes, complete max reps of each movement for the designated time.
Snatch from hang:
3-3-2-2-1-1
Then:
5 Rounds for time:
Pictures coming soon from the SUPERMEET, Catalyst Christmas Party, and SCMMA Belt Ceremony!
Row 500m
rest 3:00
Row 1000
rest 5:00
Row 2000m
try to keep your pace within 5s per 500m throughout.
Thanks to everyone involved last night! The best gifts are the ones you didn't know you needed.
Today at Catalyst, we celebrate an annual tradition by asking the question: how much can you lift?
Starting at 9am, coaches will be on hand to demonstrate rules; to judge technique; to score you at your best. You may choose to start at any time before 12 noon.
THIS IS TODAY'S CROSSFIT GROUP. As such, if you want your scores recorded and judged, you must use your CrossFit punch card and / or pay a one-time fee of $10.
You're welcome to use the gym during non-CrossFit group times to perform a different workout.
OFFICIAL RULES
1. Time clock starts from the initiation of the first recorded attempt. Staff must be notified that an attempt is underway for the lift to count.
2. Each attempt by each lifter will be videotaped for later review. Staff will handle the videography and provide judging on each lift. Since judging will be done "from the hip," later review of each lift may disqualify an attempt. Be SURE!
3. Each athlete will have precisely two hours (from first recorded attempt) to finish all six lifts.
4. An athlete may make three judged attempts at each lift. Failure to pass a lift in three attempts means disqualification, and the clock keeps ticking. You must have at least one out of three attempts passed in each lift to continue. However, there's no minimum number of lifts; if you want to move on after having your first lift passed, that's fine.
5. Athletes may begin the SUPERMEET at any time between 9am and noon (gym closes at 5pm.) Athletes starting later than 12pm will finish at 2pm, regardless of the shortened time window.
6. Lifts may be done in any order.
7. We love these lifts. The honour to be earned by big lifts is not scalable. Half-reps do not qualify for partial credit.
8. Lifters may wear a lifting belt on any lift, and wrist wraps on the press only. No wraps allowed on deadlifts.
9. Respect 'platform rules': never cross a platform with a lifter on it; clean up your own chalk and sweat afterward; don't distract a lifter by walking near them while they're setting up or lifting.
LIFTING STANDARDS:
PULL-UP - All pull-ups must start from a dead hang (elbows completely extended) and end with chin above the bar. Any pull-up variation is acceptable as long as it meets the defined range of motion. No kipping! Weight must be suspended from a fall-arrest harness OR the gym backpack.
CLEAN & JERK - The athlete pulls the loaded barbell from the ground and receives it in a full or partial squat. Full squat is met when the crease of the hip falling below the knee or patella. From the squat, the athlete may receive the bar overhead in anyway – thruster, press, push press, jerk. Elbows and shoulders must lock out with bar overhead. Overhead defined as arms holding bar above the body whereas the ear is visible at the anterior of the bicep. Knees and hips must also be at full extension at lockout. Feet must return to parallel for the lift to be completed. When dropping the bar, the athlete will keep his/her hands on the barbell until it has passed the chest. There is no “dumping” the bar from overhead intentionally.
DEADLIFT – The athlete pulls the loaded barbell from the ground and stands with knees and hips in full extension and locked. The athlete may not “dump” the bar from the standing position, but may allowed it to drop with hands on the bar at all times for safety. Once upward motion is established, there may not be any downward motion (no hitching.)
BACK SQUAT - The athlete will descend until the crease of the hip is below the sweep of the quadriceps. That means thighs parallel to the floor, at a minimum. Bar must be in a Back Squat position. The lifter's feet may not move during the lift. Squats must be done INSIDE a power rack, with spotter bars set. Judging may not be done by the spotter. Athlete must descend from - and return to - a fully locked-out position (it's a good idea to wait for the judge to say, "rack!" before you put the bar down.)
BENCH PRESS - Lifter will unrack the bar and hold it still at lockout until the referee gives the 'Down' command. Lifter will lower the bar and stop WITH THE BAR COMPLETELY MOTIONLESS on their chest - NO bouncing - and press it to lockout. They may not rack until the referee gives them the "Rack" command. The athlete's heels must remain motionless on the floor; their butt can't leave the bench (even on one side.)
SNATCH - From the ground, the lifter must move the bar overhead in one motion. There is NO pressing allowed on a snatch. You may perform either a power snatch (no scoop, slight dip to catch) to a full squat snatch (scoop phase, full squat at the end) but must finish the lift with feet parallel in a full standing position, arms fully locked overhead, and hold for 2 seconds. Failure to hold lockout will result in a disqualified lift. Hint: keep your elbows higher than the bar as long as possible. Slow bar speed at the 'top' of the snatch, combined with low elbows, may be mistaken for a press and therefore disqualified.
When in doubt, do what you know is right. Even if it means a lighter weight, don't cut corners. Ask referees for clarification. Keep it fun; make mistakes; chalk up; yell; be loud. Slap people on the back. Congratulate lifters you've never met. Yell and scream and do all the things that make us happy to be part of your Catalyst family.
Then, eat: at 4pm, come back for the Catalyst Family Potluck. Bring a dish and a chair, and tuck in. No gift necessary; many members of the group have purchased gifts for CAS children, and those will be picked up in vans this evening.
"Pisa"
6 Rounds:
50 m bear crawl
20 dips
20 pull ups
20 squat jumps
Tomorrow is a big one! SUPERMEET from 9am-2pm (2 hour time limit, start anytime before noon,) SCMMA belt ceremony, AND the Catalyst Gift Potluck! Bring food and a chair (if it's easy - we have 50.) Check out the pile of toys for CAS kids donated by Catalyst members. Bask.
Back Squat 75% 5-5-5-5-5
Then:
Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps
"Cindy"
AMRAP in 20:00
5 pullups
10 pushups
15 squats.
Above: Cindy Henson on monkey bars. By the way, "Cindy" is the first workout she ever did at Catalyst (she thought we were trying to lure her in!) Also, it's her least favourite workout.
Skill: Pike in rings (or parallel bars)
Strength: Press 5-5-3-3-1-1 (no leg drive)
Then (Event #3 from the CrossFit Open 2011)
10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups
Strength: Clean and Jerk 75% - every :30 for 10 rounds
Then:
Row 1:00, Rest 1:00
10 rounds for max distance.
Men: must achieve 3000m
Women: must achieve 2500m
Penalty: 10 seconds in a handstand for every 5m short.
This Saturday is the SUPERMEET! You'll have 2 hours to complete a 1-rep max in:
Snatch
Clean and Jerk
Bench Press
Back Squat
Deadlift
Weighted Pullup
Entry by punch card or $10; contest runs from 9am-2pm (last start at 12 noon.)
At Open Mat on Saturday(12-2), the Jiu-Jitsu guys will be running their first EVER Steel City MMA Belt Ceremony! This is a tradition that's usually kept behind closed doors; come and get a glimpse inside the world of competitive martial arts!
Finally, at 4pm on Saturday, we'll have our Catalyst Christmas Party - with the greatest gift EVER! Bring a dish for the potluck (we expect around 100 people, but don't worry - you don't have to bring enough for everyone!) and take in a real Family endeavour: the Catalyst Gift 2012. Amazing. You don't have to be in the Catalyst Family to take part in the feast OR The Gift - just come and spend time with friends!
Bench Press 2-2-2-2-2-2-2-2-2
Then: 7 FAST rounds of:
3 hang power cleans (heavy)
4 HSPU
...for time.
"Team Angie"
150 Pullups
150 Pushups
150 Situps
150 Squats
One team member works at a time; teams must complete one exercise in it entirety before moving on to the next.
9am group today will be AWESOME! Bring a buddy and let them try out the WOD!
At noon, Helen Scott from the Association for Bright Children of Ontario will be speaking in the Ignite! Academy (upstairs) about enrichment opportunities for local youth. If you have kids in the school system OR being homeschooled, you've gotta hear this (we'll record her talk, too, and post it on the IgniteGym.com site.)
Snatch Complex - 1 Power Snatch, 1 Hang Snatch, 1 Snatch Balance x 5
30 lunges
25 pullups
30 box jumps
25 double-unders
30 pushups
25 knees-elbows
30 wall ball
25 situps
30 kb swings
25 burpees
...for time.
What a crew! The SCMMA guys did a great job at the December 4 tournament in Detroit. They'll be doing their first EVER belt promotion ceremony on December 17th - aka "Greatest Day At Catalyst EVER" - among all the other great stuff going on.
Today at 11am, Coop's live over the internet answering any and all fitness-related questions. We have many already, but bring yours and feel free to ask during the talk, or chat live with other attendees. The link is here: http://connectpro88411875.adobeconnect.com/qa1/ all welcome! Be as anonymous as you like!
Tomorrow, Helen Scott (advocate from abcontario.ca, an organization for the parents of gifted and bright children) will be speaking at noon in the Ignite! Academy. Come and listen, discuss, collaborate....Helen also has a ton of resources for parents, and we want your ideas!
Speed Squat to Box 2-2-2-2-2-2-2-2-2 (45-55% of 1RM Box Squat)
Then:
21-18-15-12-9-6-3 of:
Arnie
For time.
With a single 2 pood Kettlebell:
21 Turkish Get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Soooo....SOME of the shirts were set up yesterday to rave reviews. Toques, mitts, and a ton of OTHER shirts will be here by 5pm today. Sorry!
Don't forget: on Friday at 11, Coop will answer your questions live on Connect. We have some great questions already, but we can take a few more (or just tune in and get some ANSWERS.) Here's the link to join (it's free, easy, and sweet.) http://connectpro88411875.adobeconnect.com/qa1/
Clean and Jerk to heavy single
(3-3-2-2-1-1)
Then:
Pullup Ladder
1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...
Start with strict pullups; move to kipping pullups when necessary; move to prone pullups when necessary.
New Catalyst Creed tshirts, toques and mitts arrive today! Look for the big shirt table at the front desk!
Front Squat 5-5-3-3-1-1
Then: The CrossFit Open 2011 Event #2:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
Our ebook, "Ignite!: Enrichment Through Exercise" was published last night! Get it before it hits BarnesandNoble.com and Amazon.com for $11.99! Works on the Nook and the iPad, at least; not sure about the Kindle yet (but it's supposed to....). Want the paper copy? Free shipping until tomorrow (use the code, SLEIGHRIDES.) Click here to buy.
On Friday, Coop will be hosting our first live Q+A on Connect. Email questions ahead of time (we have some great ones already...) or just tune in to watch and chat live by clicking here (we'll keep the link up all week, don't worry.)
On Saturday, Helen Scott from ABC Ontario will be speaking in the Ignite! Academy about opportunities for Bright and Gifted kids around the district. Noon at the Park.
The Catalyst Christmas Potluck will be on the 17th. Not sure what we're talking about with all this Paleo/Primal stuff? Maybe this will help:
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups
Robin's got the keys today....come and let her bark at you!
Good luck to the boys from SCMMA today - many in their first jiu-jitsu tournament - but as Mitch told me yesterday, "We don't need it."
10 stations x 60 seconds -For Combined Total Reps
OverHead Squat (slosh pipe) – One works at a time
Partner Squats (back to back w/ arms locked) – Both work together
Floor Press 135#/75# -Bar must touch chest/ Full lock out- One works at a time
Push ups (at the top of each rep clap partners hand) – Both work together
Ball Slam - 10 feet apart - work together
Med ball toss Sit up 15# (5' apart) – Both work together
Single Arm Hang Position To Overhead Lock Out -53#/35# – One works at a time
Stretcher Deadlift 135/225#- Both Work Together
Thruster 95#/65# – One works at a time
Burpee Latteral Jump – Both work together
Clean and Jerk to Max (3-3-2-2-1-1)
WOD:
Every 30 seconds:
Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.
*Complete Power Cleans at 70-75% of 1 RM POWER CLEAN, not squat clean!
The Catalyst Christmas Gift project is on top of everyone's minds (and in every conversation!) at the Park. You want to feel like a billionaire? Give a kid a gift. I'm SO proud to be part of the Catalyst Family.
Coop and Ty in the Sault Star today, talking about Ignite! - click here
Every day, we record your scores on the big blackboard. Want to start tracking your workouts? Claim your SocialWOD profile - it's free, it's uninvasive, and it's easy. Click here.
Next Friday, Coop will host our new LIVE Q+A session from the Ignite! Academy. Ask any questions about fitness, weightlifting, CrossFit, weight loss, Ignite!....and have them answered! Too shy? Email to chris@catalystgym.com, and we'll read them without your name attached. Then just sit back and watch. Here's a sample: Coop doing a little Q+A about Catalyst.
Strength: Snatch Balance to heavy single
WOD:
Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters
