5 rounds for time:
30 Box Jumps
30 Wall Ball
THREE big events coming up soon!
1 - The MOUNTAIN MAPLE is this weekend! A really fun race for your whole family. Kids LOVE it, and most of our members do, too. Beautiful course, and a perfect first 5k if you've never done one before. Always a great time. If you do one 5k this year, let this be it. More info: the Mountain Maple facebook page.
2 - Battle Beyond The Barbell competition in Sudbury on June 1. Hosted by our good friends at CrossFit Sudbury. Here's THEIR facebook page.
3 - The Gauntlet. Ontario's first official CrossFit Kids competition in Milton on June 2! Shea-Lynn is already registered, and entries close TOMORROW. If you're a teen (or near-teen,) sign up TODAY! Coop is going as coach! Click here to register. All proceeds go to CrossFit For Hope.
Speaking of Shea, here's her video on the main site from Monday:
Back in 2008, Tyler - just a shiny-eyed kid from the West End with a sub-300 deadlift and full head of hair - 'volunteered' to try this CrossFit thing. On February 1, he eagerly booted up his computer (such things were still done back then) and waited for CrossFit.com to load (ditto.)
His first workout: 10k run.
He recruited a few others, went out into the snowy streets, and did it. It wouldn't have been his first choice; it wasn't the most typical of what we thought was the CrossFit 'style'; it wasn't even fun. But he did it anyway. Thus did we learn both about the harsh reality of 'broad, general and inclusive' AND the happy reality that is Tyler Belanger. 'Do what's necessary' met 'do whatever it takes.'
If he hadn't done that 10k run - if he'd simply said, "I'll do yesterday's CrossFit workout instead," or "I'll start tomorrow," or "Let's wait until it's a workout I like..." things may have gone differently for Catalyst and CrossFit. We may have believed that it was acceptable to 'cherry-pick' workouts, or choose those that played to our strengths. We may have chosen to do those things that we perceived we "could" do - that damning word, full of both promise and limitation. If Ty had said, "I can't run 10k," I would have chirped him a little but blamed him not at all. I wouldn't have done it either. I'd painted myself into a small corner of athleticism - powerlifting - and powerlifters do NOT run 10k.
Nor do Olympic lifters, gymnasts, swimmers, kettlebell coaches...at least, not before CrossFit. Neither do baseball players, before Ty did. CrossFit showed us that the barriers we perceived as walls were really just windows. And anyone can smash a window.
You are not a 'runner.' You are not a 'powerlifter,' or a 'bodybuilder.' You are not a 'couch potato,' or 'lazy,' or 'fat.' You are an athlete, born if not raised. You may be specializing in one of these. You may be quite good at the pursuit of running, or quite bad. It doesn't matter. Look out the window: there you are, running 10k, with fluid gait or clunky stumble. It doesn't matter. Go do it.
(you can read Tyler's original blog posts from February 2008 here.)
Today, in teams of two, you'll progress through the CrossFit Games Regionals Workouts (Day One.) Combined score for each event counts for the total.
First, "Jackie" :
1000 meter row
45 pound Thruster, 50 reps
- Rest 3:00 -
Then, 7:00 to complete a 3RM overhead squat.
- No Rest -
30 Burpee Pullups
One point for first place in each event, 2 points for second place in each...etc.
Max Rep Pistols
15 Hollow Rocks
Then: 20 Minutes of Mobility.
Tonight, Lucas Proulx and Tina Balfe will be on CTV at 6:40ish in the sports section of the news! Check it out!
Marathon Training Minus The Long Run - from NYTimes. For context, running 'only' 16 miles per day, to some runners, IS avoiding the 'long run.'
Skill: Handstand walking (scale to lateral handstand walking on the wall)
Strength: 1 squat clean + 2 front squats EMOM for 10 minutes at 80% of max clean
1 Handstand Pushup in the first minute
2 Pullups in the second minute
3 HSPU in the third minute
4 Pullups in the fourth minute
...continuing as long as possible.
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It's almost June!
Let's go outside.
Our favourite run of the year - the Mountain Maple - will be on May 26th this year. Run on soft trails through gorgeous maple forest, winding upward to crest in a 100-year-old apple orchard. Check it out here.
For the more adventurous, Obstacle Course Races like Spartan Race and MetCon Blue are coming up soon. Jarret's OCR training group starts Thursday, May 16th (6 until 7pm.) Learn techniques for climbing ropes, getting over walls, or just running uphill forever! Click here to register.
If you plan to increase your distance this summer, or just go faster at intermediate-distance races up to a marathon, Cam's Intermediate Running Group picks up where his Beginner Running Group left off. Learn race strategies, nutrition, and exercises that will cut back your total mileage without missing a step. Sign up online here.
How do you get started at Catalyst? OnRamp. Over six sessions, friendly Catalyst coaches will take you through the basics and make you comfortable in a new way to approach fitness. Though our OnRamp group class sells out EVERY MONTH, you can always jump the line by booking five half-hour Personal Training sessions instead. The small group is more fun, but the one-on-one attention is faster! You choose. Book online here!
Inside Catalyst, our most popular womens' group of all time is back.
Barbell Bettys is an introduction (or reinforcement of the basics) in barbell techniques (back squat, press, bench press, push press, deadlift, and good morning) and some base-level instruction on exercises like pullups and pushups. EVERY WOMAN ON EARTH should be strong. Dumbbell training and machines don't make you that way. Bettys does. Click here to read more, or click here to sign up!
Ignite Summer Enrichment Camps
We use fun games and challenging fitness to stimulate the brain, create a fun environment, and create optimal learning.
Some children prefer the physical challenges; some look forward to the academic/cognitive games. Either way, we have a group for them this summer.
Click here to read more about our kids' day camps at Catalyst and Ignite for the summer!
Students who are returning to Catalyst are eligible for
summer membership rates. New students (welcome!) are eligible for summer Open Gym times after they complete OnRamp
Every year, our favourite race is the Mountain Maple. It's an early 5k on a grassy course through an historic maple bush that summits into an apple orchard from the 1800s. Low pressure, with a few hills.
It's also a kid-friendly race (Avery and Theo enjoy the cookies afterward) with shorter courses and a ton of prizes. Register at Catalyst, or check the Mountain Maple facebook page for more information.
Catalyst is ALWAYS very proud to sponsor the Mountain Maple. Get out and wear your green!
The Bettys Mantra:
We started the Barbell Bettys program four years ago because we believed that women need exposure to REAL strength training. In almost every other species, females are - at minimum - as strong as the males. Slowly, the rest of the fitness world is coming around to the viewpoint that weights DON'T make women "manlike."
This myth is routinely being slayed by CrossFit women around the world. Weights don't make women less ladylike - they just make them less weak. No one would call Coach Charity bulky, but her small frame can pick 355lbs up off the floor and hold it at her waist - a feat that most MEN at most GYMS can't accomplish. Let her show you what real strength means. Thursday nights at 8pm (yes, we know it's bedtime for your kids. Be strong.) Starting May 16th. Register online here, or call 705-256-1344.
May/June: Canada East (Toront0) and West (Vancouver) Regionals, Polyface Farms (Virginia) - (home of Joel Salatin from The Omnivore's Dilemma.)
On June 2nd, Catalyst will take a Varsity Team to Reebok CrossFit FirePower in Milton, ON to compete in a CrossFit Kids Gauntlet event!
In July, Coop will be going to the Games in Carson; we're booked for an Ignite Cert and 321Go Seminar in TX in August, and the CrossFit Affiliate Gathering in MO during August too. Lots of airmiles coming up! Watch for stories in CrossFit Journal, CrossFit for Hope, and on the CrossFit Games site.
Steel City MMA
The Park (our CrossFit gym)
Join Our Mailing List!
The Internship program at Catalyst started on Saturday with a talent pool that's as deep as it is wide. Five interns from various backgrounds - all of them competent and educated already - will proceed through twelve weeks of intensive study, practice, and shadowing. Our goal is to elevate our Trainers beyond even our current advanced level of expertise.
Soon, Personal Training clients will benefit from video feedback during their sessions. CrossFit athletes will enjoy an ever-improving class setting, as well as video tutorials and more educational content on our brand new website. When you get this excited about quality and education, you know you're onto something really awesome. See you on the platform!
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Catalyst Fitness Inc. | 99 Industrial Court 'B' | Sault Ste. Marie | Ontario | P6A1Z8 | Canada
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5 power cleans (135/95)
10 handstand push ups
15 slam balls (sub with GHD Situps)
10 power cleans
15 handstand push ups
20 slam balls
15 power cleans
20 handstand push ups
25 slam balls
Tomorrow is the start of Barbell Bettys AND a new Obstacle Course Training group! Get signed up online here!
- Eric Cressey is a great coach, and a knowledgeable writer. His thoughts (above) are primarily about the acute effects of sleep deprivation. The chronic effects may be much more; nurses and other shiftworkers will attest to slowing metabolic rates over time, especially when their rotating shift schedules are paired with high workplace stress.