Catalyst Sites
INFORMATION
February 20, 2012
Today's Workout: 022012
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
The Park is open from 6am-2pm today, with CrossFit groups at 7am and 12pm (as normal.)
Kids' Activities run 12-2pm with Coach Mel! Schedule to follow.
February 19, 2012
Today's Workout: 021912
Congrats to Adrian and Josh! Both won by referee stoppage in under two minutes of the first round!
Today: 3 Rounds for time:
run 800m
30m burpee long jumps
30 dumbbell overhead presses
February 18, 2012
Today's Workout: 021812
"Annie Are You Ok?"
Move through all 6 stations as a team. One person per station, don't move to the next station until each team member is finished with their station.
21-15-9 Rep Rounds of:
- Wall Ball -20 lb. M/15 lb. W
- Row (for calories)
- Dumbbell Cleans -35 lb. M/25 lb. W
- Box Jump -24"
- Kettlebell Swings -1.5 pood M/1 pood W
- Burpees
This is Josh.
Nearly five years ago now, Josh walked up the stairs to the 'old' Catalyst on Queen Street. He was a football player who wanted to get better, and possessed the one key quality that stops MOST teenagers from seeking help from professionals: humility.
Born without an ego, Josh began to dominate on the football fields...until an injury sidelined him. He couldn't lift heavy, so he started focusing on another aspect of his training: METCON. He started showing up at the Park at 6am. Then he started showing up for CrossFit events.
When he almost won Murph, and collapsed on the gym floor unmoving for several minutes, his mom asked me, "Is he okay? I'm asking because I trust that you'll know if he's really okay. He doesn't look okay to me." I reassured her, but I knew the truth: a kid who will push himself beyond collapse is NOT okay, and never will be.
Then he won Fight Gone Bad. And then, a few months later, when we snapped up a gang to compete at CrossFit Sectionals 2010, Josh came with us. He rowed faster than 65 other men...all of whom were taller. Then, on event #2 - an overhead squat / burpee couplet - he showed what WORK meant, winning the very fast event by over a minute, even though two reps were called back late and he had to set up his OHS all over again. He took third in the province, and when we got home, he wanted to leave his 'trophy' at the Park because, "Everybody won it, Coop, not just me."
That was his last CrossFit competition. He'd already been training with Adrian for a few months (their work ethic is their shared bond,) and was already a black belt in Hap Ki Do. The day after returning from Sectionals, he went to his first MMA practice with Adrian - and the Fryia boys. While the rest of us licked our wounds and browsed Facebook pictures, Josh shunned the afterglow and rolled for hours. Then he ran all the way home to tell his dad all about it. He was that excited to learn new things.
Last summer, when Josh, Adrian and Devin were moving that old Catalyst on Queen up to the new Catalyst space at the Park, I remarked to Josh's dad that, "I think I might be killing your kid."
"We raised him to work," Ted replied. "Push him." And then his mom showed up with a fish dinner for all of us.
He's never needed pushing. You could spin him in any direction, remove the blindfold, and say, "Go!" and he'd become Champion of that path. Today, he gets to show what he already knows in his first MMA fight. He also gets to learn - as was his facebook status for a long time:
"Bullfight critics, ranked in rows
Crowd the enormous plaza full.
But only one is there who knows,
And he’s the man who fights the bull"
Find out, Josh.
Adrian Vilaca - Coach V, or various other names - defends his 6-0 record tonight, on the same card as Josh. Go, SCMMA!
February 17, 2012
Today's Workout: 021712
Work up to heavy snatch single x 3
Then:
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
February 16, 2012
Today's Workout: 021612
3-Position Clean x 5 - 65% of max power clean
3-Position Snatch x 5 - 65% of max snatch
Then:
21-15-9, for time, of:
Power Clean and Press - 95lbs
Thruster - 95lbs
BE FAST!
February 15, 2012
Today's Workout: 021512
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Next Monday is Family Day! Kids are invited to participate in some challenges at Ignite!, courtesy of Melanie! Read about them here: Family Day At Ignite!
February 14, 2012
Today's Workout: 021412
Shoulder Press 5-5-3-3-1-1
Then:
5 Rounds for Total Reps of:
1 Min ME OHS @95/65
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec
Happy Valentine's Day! We're not handing out carnations...but we ARE inviting you to share an experience with someone you care about! Bring your friend/partner/luvva into any CrossFit group for free today!
February 13, 2012
Today's Workout: 021312
Back Squat 5-5-3-3-1-1
Then:
500m row
15 clean and jerk (115/75)
15 pullups
90 second rest
3 rounds
Today, Melanie Rose steps into her new role with Ignite!. She'll be building the Tutoring program from the ground up; finalizing our anxiety and depression program; and doing a LOT of Personal Training and CrossFit Coaching! Welcome, Mel!
February 12, 2012
Today's Workout:021212
Row 2000m
50 Wall Ball
Row 1000m
35 Wall Ball
Row 500m
20 Wall Ball
...for time.
In case you missed it last night, here's Neil Simpson's post about his dad joining CrossFit in Kitchener after Neil got his first two muscle-ups at Catalyst. What the article DOESN'T mention is that Neil tried for weeks, and was so determined that he came in on his way out of town, car loaded on his way to the East Coast, to try one final time. He got two. Thanks, Simpson family!
http://crossfitkitchener.com/2012/02/08/february-9th-2012/
February 11, 2012
Today's Workout: 021112
Teams of two: 10 rounds. Alternate stations each round.
A: Deadlift x 15
B: Dumbbell Push Press x 15
A: GHD SItups x 15
B: Burpees x 15
Partner #1 does the 'A' movements in round 1, and the 'B' movements in round 2. Partner #2 does the 'B' movements in round1 and the 'B' movements in round 2. For time.
