Catalyst Athletic and Crossfit

Today's Workout: 020910

Warmup: "Murph" Prep

5 rounds, for time, of: 5 pullups - 10 pushups - 15 squats

WOD:Resting 60 seconds between sets:

Back squat 2-2-2-2-2-2-2-2-2-2

Cooldown: foam roller / pec and hamstrings stretch

Above: Luke and Odane, our new Sault College co-op students.  They're going to help us turn the fitness industry upside down.  Or something.

Today's Workout: 020810

Complete 4 rounds for time:

Run 200m
5 Hang Power Cleans 185 lbs

*Rest 1 minute between rounds.

Green Army: we've been called out! Alex Cibiri of Element CrossFit  in Mississauga has issued a challenge  for Ontario CrossFit boxes.  Every second Friday is now "Challenge Friday" at Catalyst!  Have your atempts videotaped at our group times!

Read more here! Measure your progress against other Ontario CrossFitters (or not...if you'd prefer  to just try the workouts, that's fine too!)

Today's Workout: 020610

 

These are our 'Team Green' shirts for CrossFit Sectionals 2010. Preorder in our new Store!

Deadlift 5-5-5-5-5

9am / 12 Noon Groups:

Complete 3 rounds for time:

15 Thrusters 135 lbs

15 Ball Slams 40 lbs
15 Burpees
15 Double Unders

Today's Workout: 020510

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull

Pull to inverted hang and lower as slowly as possible.

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

GREEN ARMY (CrossFit Sectionals Traveling Team) WOD (thanks, Jason Khalipa) :

10-9-8-7-6-5-4-3-2-1 of:

155lbs Clean and Jerk

1 round of "cINDY" between each round of CJ:

5 pullups10 pushups15 squats

Wanna train with the Team?  1pm at the Park.  Entry by punch card, proceeds to travel costs.

Today's Workout: Canada Fitness Testing, Circa 1985!

"The average 30 year old Canadian is in about the same physical shape as the average 60 year old Swede."

This, in a study on Canada's fitness in the late 1960s.  

The result: ParticipACTION, Canada's huge attempt to test and reinforce its citizens' fitness levels.  From grades 3 through 8, if you were in elementary school between the late 1970s and 1990, you did the test.  Most of us can remember clear details, either high or low, about the tests.  As for me, I probably finished a solid "Participant" in every single test. 

Interestingly, many folks blame their failure at the test for their future hate of all things exercise-related.  I don't think that's fair.  It WAS embarrassing to fail miserably at the flexed-arm hang.....but 30 years later?  Maybe I'll do better this time!

The tests:

Pushups.  No time limit. Maximum continuous reps.

10m Shuttle Run

Situps No time limit.  Maximum continuous reps.

Standing Long Jump

50m Run

1-mile run

Flexed-arm hang for time.

Scoring: Download Download Fitness_test

Today's Workout: 020310

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Hapy Birthday to Anna C!  The first to adopt something new; the first to take charge; the first to spreadsheet the results.  We heart you, Anna!

Are You Fitter Than A Fifth Grader?

If you're over 25, and were born in Canada, I'm betting you can sing along to this:

In the 1970s and 1980s, Canadian students were pushed through a needle-eye called the Canada Fitness Test.  The test consisted of pushups, situps, a paused pullup ("flexed-arm hang") some sprints, a shuttle run, and a longer run.  Students were awarded Levels, based on their achievement in each event: Bronze, Silver, Gold, or the coveted "Award of Excellence."

The standards were a bit odd.  For instance, consider the times necessary to achieve an "Award of Excellence" in the 1-mile (1600m) Run.  As a twelve-year-old, you'd have to run the mile in 7:41.  As a 13-year-old?  11:31.  That's almost an extra 4 minutes, or 50% longer! 

Here are the original standards (labeled as 'Air Cadets Fitness Testing', but the same as the original ParticipACTION tests.)

Download Fitness_test

Why is it gone?  Well, like all tests, it was meant to be a tool for guiding teachers toward the pursuit of their students' weakest points of understanding.  Unfortunately, many teachers embraced the 'test' concept without using the resulting data to change the direction of their instruction.   No one in Grade Five can do more than 9 pushups?  Well, back to our regularly-scheduled floor hockey game.....

Also, the tests seemed very divisive.  The stigma attached to a Bronze continues to haunt many (as evidenced on various discussion boards,) and these days, it's not kosher to promote anything other than sameness.  In our lockstep march to mediocrity, the pace is driven by our desire to ignore individual strengths and weaknesses.  Failure must be avoided at all costs, right?  Kids will only be successful if they never experience losing.......right???  Instead of being great at some things and bad at others, it's better if we're all just kinda average at everything, maybe.

Above: the Tragically Hip, “Next to your comrades in the national fitness program/ Caught in some eternal flexed arm hang/ Dropping to the mat in a fit of laughter” - Fireworks

Many 30somethings will remember their scores on these tests (mine were all Silvers and Bronzes, I'm sure.)  I was probably reading a book while trying to do pushups.  The point: can you match - or better your scores today?  On Thursday, you'll get a chance to find out!

Bring your shorty-shorts.  If you can fit into your Amazing Spider-Man, E.T., or Michael Jackson "Bad" t-shirt, wear it.  Pigtails optional.  Let's revisit our youth.

Coach's prediction: CrossFitters will kill this test.

Today's Workout: 020210

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls

3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty. Rest 120 seconds between sets.

Today's Workout: Monday 010210

Eden showcases our gorgeous downtown location.

Five rounds for time of: 155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Heroes Week is over.  Back to reality....and preparation for Murph 2010!  March 6.  Bring a team, bring your courage... extra events for "Timids" and team players this year!

Heroes Week: "DreamTeam"

Diagnosed with Type I Diabetes at age 13, Sara Fryia passed away from complications at age 23. 

Her dream: out survive longer than the disease.  She wanted to wipe out Diabetes.

To keep that dream alive, Sara's mom (Laura) rounded up a group of friends and signed up for the Sudbury Rocks! Half Marathon for Diabetes.  A crew of nonrunners, they braved ice, wind and snow to get ready.  They called themselves, "Sara's Dream Team."  Mike Watson (back, middle) was their coach.

On their shirts: "She's In Here," with a green arrow over their hearts.We were lucky to be part of Sara's legacy once, and we're grateful to Laura to allow us to celebrate Sara's inspiration with this memorial WOD:

In teams of two (random draw):

200m Relay.  Sprint 200m as fast as possible. 

Each team receives a point for every 400m completed.

Max points in 20:00 wins.

PARTY TONIGHT AT THE PARK! 

NO-GRAINS POTLUCK: 6PM

CROSSFIT GAMES 2009 COVERAGE: 7PM

ALL WELCOME! 

Heroes Week: "Nate"

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 2-Pood Kettlebell swings

As many rounds as possible in 20 min

Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008

HEROES WEEK MEMORIAL WORKOUT SCHEDULE:

Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.

Saturday: "DreamTeam" in honour of Sara Fryia.  Catalyst Family Potluck at the Park!  Grain-free!  For details on facebook, join this event!   CrossFit Games 2009 movie at night!

Some of these WODs  are scary, it's true. All of these folks, despite their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.KNOW A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER?  INVITE THEM!  CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.

Heroes Week: "Tillman"

Tillman
7 Rounds for time:

7 Deadlifts 315 lbs
1 Full Gasser

 (sub: 300m row OR 50 double-unders, whichever you're worse at)

15 Pull Ups

*Rest 45 seconds between rounds

Post times to comments. Patrick Daniel Tillman (November 6, 1976 – April 22, 2004) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

The Pat Tillman Story on T-Nation

 HEROES WEEK MEMORIAL WORKOUT SCHEDULE:

Thursday: "Nate" - a local favourite. Get your muscle-ups on!

Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.

Saturday: "DreamTeam" in honour of Sara Fryia.  Catalyst Family Potluck at the Park!  Grain-free!  For details on facebook, join this event!   CrossFit Games 2009 movie at night!
Some of these WODs  are scary, it's true. All of these folks, despite their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.

KNOW A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER?  INVITE THEM!  CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.

Heroes Week: "Scotty"

"Scotty"

400m Run

30 Wall Ball

10 Burpee Pullups

3 rounds

*Note: outside run is possible depending on conditions.*

for time.

Scott Vernelli was killed in Afghanistan in March, 2009, by an IED.  He's survived by his wife, Marcie, and their little daughter Olivia.

 HEROES WEEK MEMORIAL WORKOUT SCHEDULE:

Wednesday: "Tillman" - in honour of Pat Tillman. One of the greatest Hero stories of all time.

Thursday: "Nate" - a local favourite. Get your muscle-ups on!

Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.
Saturday: "DreamTeam" in honour of Sara Fryia.  Catalyst Family Potluck at the Park!  Grain-free!  For details on facebook, join this event!   CrossFit Games 2009 movie at night!
Some of these WODs  are scary, it's true. All of these folks, despite their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.

KNOW A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER?  INVITE THEM!  CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.

Heroes Week: "100 Grand"

 

"100 Grand"
25 ring pushups
25 tuck jumps
25 knees to elbows
25 walking lunges

4 rounds for time.Sarah was part of our Catalyst family in 2009.  Sadly, Sarah succumbed to brain cancer July 20th.  She was 25; a fighter with a two-year bout.

This is her story, in her own words.  

HEROES WEEK MEMORIAL WORKOUT SCHEDULE:

Monday: "100 Grand" in honour of Sarah Grand.

Tuesday: "Scotty" - in honour of MCpl Scott Vernelli.

Wednesday: "Tillman" - in honour of Pat Tillman. One of the greatest Hero stories of all time.

Thursday: "Nate" - a local favourite. Get your muscle-ups on!

Friday: "Randy" - first CrossFit WOD we ever did at Catalyst.

Saturday: "DreamTeam" in honour of Sara Fryia.  Catalyst Family Potluck at the Park!  Grain-free!  For details on facebook, join this event!   CrossFit Games 2009 movie at night!

Some of these WODs  are scary, it's true. All of these folks, despite their valour, were scared. They acted anyway. Do the right thing.Entry daily by punch card. Heroism earned after the "GO!" command at the user's discretion.

KNOW A LOCAL FIREFIGHTER, POLICE OFFICER, OR SOLDIER?  INVITE THEM!  CROSSFIT GROUPS ARE FREE FOR *HEROES!* ALL WEEK! THE SCHEDULE IS HERE.

WOD 012410

Complete the following:

Tabata Sledgehammer Strikes

Rest 1 minute

Tabata Burpees
Rest 1 minute

Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.

*Use between a 12 -20 lbs sledgehammer.

*The round with the smallest amount completed is your score. Post the total of 3 scores to comments.

WOD 012310

1 mile runIn reverse order of finish:Deadlift LadderBar weights: 105 - 145 - 185 - 225 - 265 - 305 - 345 - 385 - 425 

Last-place finisher on the run lifts first in the deadlift.  You have 30 seconds to deadlift each bar (one attempt only.)  On the "move" command, move to the next bar and commence your attempt.

WOD 012210

T hree rounds for time of:
50 Double-unders
50 Back extensions

sectionals Team WOD today:

From the Dirty South Qualifier:

3 min Max Points Suicide Run
2 min Rest

3 min Max Rep Deadlift (275 lb. Men) (185 lb. Women)

Dirty South Event WOD #1 from Dirty South Qualifier on Vimeo.

Workout #2 5 Rounds for time of:

20 Double Unders
10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope Climb 15 ft.

There will be a 15 minute time limit for this workout

Dirty South Event WOD #2 from Dirty South Qualifier on Vimeo.

Download DirtySouthSTANDINGSFEMALEDay1

Download DirtySouthSTANDINGSMALEDay1

WOD 012110

3 Rounds for time of:
135 pound Clean and jerk, 10 reps

30 GHD situps

Catalyst GO! Newsletter comes out today!  Check your filters!Less than 2 months before Ontario Sectionals!  Join us at 1pm tomorrow for our Team WOD (or maybe two WODs?)

Thanks to our Teen Groups for being absolutely ridiculous.  As usual, Coach Coop has no voice left this morning.  The discussion on facebook - kids and weights - was also terrific, and featured input from some very good Ontario CrossFit coaches.  Thanks, all!  We'll do THAT again soon!

WOD 012010

For time:

100 Burpee pull-ups

Yesterday, Josh Deluco joined the CrossFit Sectionals 2010 team, bringing our competitive number to seven.  March 20 is exactly two months away.  Let's roll!You can train with the competitive team on Fridays at 1pm.

Coming soon: Team Green gear!

Chris was quoted in the Sault Star last night, on the broadening definition of 'fitness' and its ramifications for our society's health.....

Chris was also welcomed as a speaker for the local Bariatric surgery support group.  After delivering his speech, he raced back to the Park to coach a dozen kids who will never need to hear it.  Go teens!

WOD 011910

Power Snatch 8 x 2

Then:

Complete 3 rounds for time:

10 Standing Broad Jumps (minimum of 6 feet per jump)

21 KB Swings 2 pood

24 Push Ups Post times to comments.

One of my favourite things about the CrossFit community: the art.  Unbelievable writing, photography....even clothing.  For the rest of the week, we'll feature posters for 2010 Sectionals events.

WOD 011810

Deadlift 3-3-3-3-3

Use the heaviest possible deadlift for 5 sets of 3.

Last night, Adrian took over the Fight Gone Bad record with a score of 449.  Unbelievable!  Across the planet, Brent Fryia became East Asia Sambo Champion.  Nice work, guys!

1 week from today is the start of Heroes Week. All week, Police Officers, Firefighters, and Military Personnel are invited to participate in CrossFit groups (7am, Noon, and 7pm at the Park) for FREE.  Our small way of saying "thanks."

WOD 011610

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible. Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Gluten and Grain-Free: Part Two
By: Tracey Folkard B.Sc., N.D.
Hot off the press, the Mayo clinic has recently stated that 1 out of 100 people have some degree of celiac disease and 1 out of 20 people with type 1 diabetes have celiac disease. The more common gluten intolerance or gluten sensitivity is even more difficult to diagnose but most studies suggest 1 in ten suffer from food sensitivity. I estimate in my clinic 90% of my clients have food intolerances. The most common offenders being wheat, gluten, dairy, soya, eggs, shellfish, peanuts and sulphites.
The physiological, mental and emotional responses to food intolerances are various. The moment the offending food hits your mouth an immune reaction begins causing a chain reaction of cytokines, histamine and inflammatory by products. The main inflammatory hormone that is released is cortisol. Cortisol causes a breakdown of muscles, tendons and ligaments. It reduces DHEA, growth hormone and TSH. This leads to a drop in basal metabolic rate resulting in fewer calories burned per day. It also causes an increase in appetite and carbohydrate cravings, and a redistribution and accumulation of body fat in the abdominal region. The long-term effect of continuing to eat a reactive food is a leaky gut. This results in more food sensitivities, the inability to digest your foods and a chronic inflammatory state. The end consequence can be autoimmune conditions, chronic fatigue, fibromyalgia, arthritis and chronic health problems. Heal your gut and you change your life.
It has been proven that once an inflammatory response has begun it takes four days to fully recover and often symptoms peak on the third day as your body stimulates detoxification. What this means is that the pizza you had on Friday night may contribute to that mental fog, fatigue, low motivation or constant nasal drip you experience when you go back to work on Monday. It also means that if you are trying to loose weight or reduce stress the physiological response to inflammation prevents you from attaining your goals for several days at a time.
Patterns have emerged with food intolerance allowing us to predict reactions. For example wheat, dairy, corn and sugar are mucus formers and a runny nose results almost immediately. Dairy/lactose intolerances also cause loose stools and bowel cramping. Wheat/gluten often causes fatigue and joint pain. A common complaint I hear is that people cannot keep their eyes open after lunch and more often than not it is because they have consumed wheat or grain products. Common symptoms of food intolerances include but are not limited to: headaches, depression, anxiety, fatigue, dark circles under the eyes, joint pain, chronic infections, skin rashes, concentration difficulties, weight gain, and cravings for the offending food.
A person can potentially react to anything, even what is considered to be a healthy food. If you are eating the same foods everyday or crave certain foods continuously you are more likely to have a food intolerance. I am a strong supporter of reducing insulin resistance, correcting hypoglycaemia and eating a low refined carbohydrate diet for weight loss, but unidentified food intolerances are often missed. Unfortunately many people are over medicated before they even consider or become aware of food intolerances. My goal is to identify any obstacle to cure. Testing for food intolerances, organ imbalances, nutritional deficiency, toxicity and hormonal excesses or deficiency is your best preventative approach. A complete balanced program will eliminate frustration and make your goals easier to attain. The good news is that if you create a healthy internal environment most food sensitivities can be corrected. This is done by eliminating and correcting those obstacles that prevent healing, avoiding the food sensitivities for a period of time and by rotating your foods.
Excess cortisol and insulin is ultimately your enemy in weight loss efforts and maintenance of health. Both hormones follow one another and are released whenever there is a stress; this includes the physical stress of allergies/intolerances, poor diet, too much exercise/work and mental stress. By controlling these two emergency hormones, we will unblock the natural response of healing, life giving hormones, and our health will become regulated and adaptive.

WOD 011510

Today's a CrossFit rest day.  Typically, we substitute a WOD of our choosing.  Downtown at noon, MIke's doing just that:

At the Park, we will be coaching the Team WOD at 7am, noon, and 7pm.  Wanna train with the Ontario Sectionals competitive team?  1pm at the Park (Coop will do it himself at 2pm!  Proceeds from punchcards for the 1pm group to to travel costs for the team, yada yada....
Today's Team WOD is from the 2009 "Dirty South" Regional Qualifier:1000 Meter Row
25 OHS (135lb. Men) (95lb. Women)
100 Meter Run
50 Kettlebell Swings (53lb. Men) (35lb. Women)
100 Meter Run
25 Burpees
200 Meter Run
There is a 20 mIn time limit for this WOD.
Train at 1pm with the Catalyst 2010 Sectionals Team.  Entry by punch card; proceeds go to travel expenses. 
Results from the event:

Download DirtySouthSTANDINGSMALEDay1

Download DirtySouthSTANDINGSFEMALEDay1

WOD 011410

Today's WOD courtesy of CF Jax (via Joe Scott)

3 rounds:2min of air squats for max reps
30sec rest
2min of push ups for max reps
30sec rest
2min of abmat sit ups for max reps
30sec rest

2min of pull ups for max reps

Last night was the first-ever meeting of Fraternity Barbell (you shoulda seen the swearing-in ceremoney!)  Like all good brotherhoods, there was an exchange of knowledge, some great stories, and some fun poked at the size of coach Coop's calves.

Catalyst Teens is a sellout!  Returnees will have first crack at the next group (February 20,) but get on the wating list now if you're a wannabe!

Tonight: return o fthe Thursday night Betty!

WOD 011310

"Lynne"

Five rounds for max reps of:
Body weight bench press

Pull-upsLast night's

Catalyst Teens group was awesome!  10 newbies will be walking crookedly today!  Tonight: get some, go again!  The second new Teen group starts!

Tonight's the start of an amazing new group - Fraternity Barbell!  See you at 5:30, boys! (PS - "Fraternity" means "brotherhood" - not hazing.)

This afternoon at 3pm, we'll welcome a fresh batch of Sault College Fitness and Health students.  This ain't Curves, kids!  Here's some pre-workout reading:

Download CrossFit Journal What is Fitness

Heroes Week is coming up, featuring 6 WODs and a client/member potluck on January 30th! 

WOD 011210

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters

Run 200 meters

Tonight's the start of Catalyst Teens 2010!  Woo hoo!  Both Tuesday and Wednesday evening groups are filled - now taking names for the February waiting list!

WOD 011010

 HOPPER DAY!  It's not you vs. destiny - it's you vs. Coach ' V ' . 

Sunday - 8am-2pm (Closed for 30 minutes for CrossFit Groups at 9am and Noon)

The No-Grains, All-Brians Challenge is going unbelievably well ! We can't believe how many in the Catalyst family are at or near 100% after the first week!

On January 30 (the finale of Heroes Week,) we'll have a Family Potluck at 6pm (Park location.)  Bring something with no grains....and a fork.  Thanks Shannon for volunteering to coordinate!

WOD 010910

 

 Today at the Park: Watson's go the helm.  Come see what he has cooked up!

Saturday - 6am - 5pm (Closed for 30 minutes for CrossFit Groups at 9am and Noon)

WOD 010810

 Power clean 1-1-1-1-1-1-1 reps

Today at 1pm: Team WOD, from the 2009 Mid-Atlantic Regional Qualifiers:

Workout 1: 
2k Row

Workout 2: 
3 rounds of 
10 Deadlift (275m/185w)
50 Double-unders

What did it take in 2009?

Download MidAtlanticDay1Men

Download MidAtlanticDay1Women

An excellent post by Melissa Urban: What's So Exciting About A 2k Row???

Friday - 6am - 9pm (Closed for 30 minutes for CrossFit Groups at 7am, Noon, and 7pm)

In case you missed it on Sunday, The Rich Leblanc story.  Courtesy of MCTV.

WOD 010710

 10,9,8,7,6,5,4,3,2,1,10 OF:

POWER CLEAN 155lbs

BOX JUMPS

DUMBBELL THRUSTERS (40lbs/arm)

Thursday - 6am - 9pm (Closed for 30 minutes for CrossFit Groups at 7am, Noon, and 7pm)

WOD 010610

 Five rounds for time of: 
50 Wall-ball shots with 20-pound ball to ten-foot target 
25 Pull-ups

4 DAYS LEFT TO GET INTO ONRAMP - OUR MOST POPULAR NEW PROGRAM!  WANT TO ACCOMPLISH SOMETHING WITH EXERCISE THIS YEAR?  CROSSFIT IS THE WAY TO GO, AND ONRAMP IS THE WAY TO START!

Have you been on the All-Brains-No-Grains facebook group yet?  It's great - thanks, Carolle!

WOD 010510

 

 Five rounds for time of:

Run 400 meters

25 GHD Sit-ups

25 Hip Extensions

GYM HOURS - FALL AND WINTER

Tuesday - 6am - 9pm (Closed for 30 minutes for CrossFit Groups at 7am, Noon, and 7pm)

WOD 010410

 Three rounds for time of: 

12 Muscle-ups
75 Squats

The Catalyst Sectionals "TEAM" had a terrific WOD on Friday.  Brent killed it at 14:11, Chris finished in 17:30, and the girls scattered between those numbers...but everyone was under the 25:00 cutoff!  The next day, Deluco hammered the same WOD in 12:30.  Wow.  More to come this Friday at 1pm!

Catalyst is currently shifting booking systems.  Our new system will be friendlier, easier, and better for you - but there may be some occurrances where you receive two reminder emails (one from the old system, one from the new.)  Sorry!  We REALLY don't want you to miss! :)

To say that the Fraternity Barbell and Barbell Bettys groups for January 2010 are almost full is kind of an understatement.  If you're thinking about it, call NOW (256-1344_ or wait 6 weeks to be stronger!

GYM HOURS - FALL AND WINTER

Monday - 6am - 9pm (Closed for 30 minutes for CrossFit Groups at 7am, Noon, and 7pm)

WOD 010110

HAPPY NEW YEAR!  HAPPY CLEAN SLATE!  HAPPY SQUARE ONE!  HAPPY FRESH START!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Today, we're open 9am  for a CrossFit group; open to members from 9:30- noon.  "Team Training WOD" at noon.  Proceeds from the noon group go to Team Green's travel fund for the CrossFit 2010 Sectionals in Toronto, March 21.

 

 Today's Team Training WOD, from last year's Southern California Qualifiers: 

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

This heat will consist of a 25 minute period in which you must complete the workout.

WOD 123109

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Gym's Open 6am-6pm today!  Come and see 2009 out.......all the way out!

Highlights from SUPERMEET 2009.  Get ready to hit "pause" so you can count the plates!  Wow!

Tomorrow: train with "Team Green" (not the official name!) - the six members of the Catalyst family traveling to Toronto for CrossFit Games 2010 Sectionals.  We'll train as a team every Friday at 1pm (tomorrow, Jan 1, at noon)...and you can join us!  Entry by punch card.  WOD is a selection from 2009 Regional Qualifiers.  All proceeds will be applied to travel expenses incurred by the team.  Be part of it!  Six traveling, but over a hundred on the team!

WOD 123009

 

Yesterday, Simon Jones - famous from Catalyst Games 2009, less so as a talented CTV reporter - was nice enough to visit.  His story: the Legend of Rich Leblanc.  Here's the original story, from just before Rich competed successfully at the 2009 Catalyst Games.  If there's anyone who deserves to have his story heard, it's Rich.  Hero week is coming up; Rich is one of our local heroes.

On the minute:

Perform 2 Power Cleans and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans and Jerks

*Use a maximal weight 90% of 1 RM Power Clean

*Last as many rounds as possible.

WOD 122909

RUN 5k

- OR -

Double-Ender:

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters

*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

+ Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

WOD 122809

Snatch 1-1-1-1-1-1-1.

Read: the importance of the heavy single.

Catalyst Kids' Strength and Power Camps start today! Schedule: click here.

With January's Grain-Free Challenge fast approaching (more details today!) we sought the advice of someone who's been there: Jessica King. Jess is a CrossFit up-and-comer at the Park, and she once lived a full YEAR gluten-free on the "Specific Carbohydrate Diet." You can upload her brief synopsis below:

Download Specific Carbohydrate Diet

WOD 122709

Row 5k. 

Yeah, right.  That guy on the right, with his arm in the air: does he look like he wants you to row 5k today? 

It's hopper day!  Coach "V" has the helm!  9am for random insanity!  The only predictable part: you'll never do a workout like this ever gain!

And now....the repercussions.

 

 HAPPY BOXING DAY!  Coach "V" is running the 9am group - hope to see you at a "family" event - your Catalyst family!

 Our Holiday Hours:

Thursday, December 24th: 6am-3pm

Friday: CLOSED

Saturday, December 26th: 9am - Noon

Sunday - Wednesday, December 30th: Normal Hours

Thursday, December 31st: 6am - 6pm

Friday, January 1: 9am - Noon

MERRY CHRISTMAS!

 

When it comes to building and sharing joy, our crew has been unbelievable this year.  Above: the VooDoo doll shorn like Chris, atop the new "Coffin" from Ray Gowlett.  Thank you all.

 Our Holiday Hours:

Thursday, December 24th: 6am-3pm

Friday: CLOSED

Saturday, December 26th: 9am - Noon

Sunday - Wednesday, December 30th: Normal Hours

Thursday, December 31st: 6am - 6pm

Friday, January 1: 9am - Noon

WOD 122409

Deadlift 1-10-1-20-1-30 reps

 Merry Christmas.  Hope it's simple and happy.

 Our Holiday Hours:

Thursday, December 24th: 6am-3pm

Friday: CLOSED

Saturday, December 26th: 9am - Noon

Sunday - Wednesday, December 30th: Normal Hours

Thursday, December 31st: 6am - 6pm

Friday, January 1: 9am - Noon

WOD 122309

 Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Who needs trophies?  At the end of the workout, a glass of water is heaven.

Our video highlights of SUPERMEET will be out today!  460 video clips to sift through!

Our Holiday Hours:

Thursday, December 24th: 6am-3pm

Friday: CLOSED

Saturday, December 26th: 9am - Noon

Sunday - Wednesday, December 30th: Normal Hours

Thursday, December 31st: 6am - 6pm

Friday, January 1: 9am - Noon

WOD 122209

“The 12 Days of Christmas: Barbell Style”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat you repeat the Deadlift and Hang Power Cleans..........and on and on....

Results from SUPERMEET will be ready tomorrow!  460 video clips to combine!

Teen groups for Christmas Week (Dec 28 through January 1) are almost sold out! Make the call - give the gift of a stronger, faster, fitter, more confident kid!

Our Holiday Hours:

Thursday, December 24th: 6am-3pm

Friday: CLOSED

Saturday, December 26th: 9am - Noon

Sunday - Wednesday, December 30th: Normal Hours

Thursday, December 31st: 6am - 6pm

Friday, January 1: 9am - Noon

WOD 122109

2 CAKES IN 1 DAY?!? WHAT KIND OF GYM IS THIS?

....(I think you already know.)

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Our Holiday Hours:

Thursday, December 24th: 6am-3pm

Friday: CLOSED

Saturday, December 26th: 9am - Noon

Sunday - Wednesday, December 30th: Normal Hours

Thursday, December 31st: 6am - 6pm

Friday, January 1: 9am - Noon

Thanks. It's been a great year at the gym!

SUPERMEET 2009

 SUPERMEET 2009

1-REP MAX, FOR TOTAL, IN ANY ORDER:

SNATCH

CLEAN AND JERK

BACK SQUAT

DEADLIFT

SHOULDER PRESS

STRICT WEIGHTED PULLUP

This is working-man weightlifting.  We don't wear wooden OLY platform shoes.  We may not point our toes on the pullups.  We may not coordinate our Under Armour (or worse, not even OWN any!)  This is barbell anarchy.  This is about hard work, not periodized specialization in Powerlifting.  This is blue-collar strength.

Anyone else listening to Merle Haggard before 6am?  Anyone else THIS jacked to get to work on a Saturday?

OFFICIAL RULES ARE HERE.  PLEASE BE FAMILIAR. One small addition: you can't split up the exercises.  While they may be performed in any order, you cannot start warming up for one exercise until you've completely finished the previous. 

The meet should take you 3 hours; you're free to start any time, but Chris will be coaching from 9am-Noon for the CrossFit Group.  Now go get chalked up!

WOD 121809

 For time:

12-9-6 of Overhead Squat and Burpee Pullups

Tomorrow is SUPERMEET!  Chris will be coaching from 9am-12pm, but you can start anytime. Allow yourself 3 hours; you may not need all of it, but make sure you take long rests!

Don't forget: if you're interested in competing the 2010 CrossFit Games Sectionals in Toronto in March, we're getting together at noon today to plan!  Commitment day is MONDAY!

My birthday gift to you: "What Matters Now." "Here are more than seventy big thinkers, each sharing an idea for you to think about as we head into the new year. From bestselling author Elizabeth Gilbert to brilliant tech thinker Kevin Kelly, from publisher Tim O'Reilly to radio host Dave Ramsey, there are some important people riffing about important ideas here. The ebook includes Tom Peters, Fred Wilson, Jackie Huba and Jason Fried, along with Gina Trapani, Bill Taylor and Alan Webber." - from www.sethgodin.com

Download What-matters-now-2

WOD 121709

 Squat clean 1-1-1-1-1-1-1 reps

This just in, from the Canadian Diabetes Association (thanks, Janie!)

Prevalence of Diabetes in Canada

The Model documents the dramatic increase in the prevalence of diabetes in Canada over the last decade and for the decade to come, including:

• The number of people diagnosed with diabetes in Canada nearly doubled between 2000 and 2010, from 1.3 million to 2.5 million (a rate that climbs to more than 3 million when you include Canadians with undiagnosed diabetes);
• Over the next decade, another 1.2 million Canadians are expected to be diagnosed with diabetes;
• These increases push the share of the total population with diabetes from 4.2 per cent in 2000 to 7.3 per cent in 2010 to 9.9 per cent by 2020; and
• Today nearly one in four Canadians either has diabetes or prediabetes. More than twenty people are diagnosed with the disease every hour of every day.

 

The Cost of Diabetes in Canada

Diabetes is not only a personal crisis for people living with the disease, it is also a tremendous financial burden for the Canadian healthcare system and society as a whole. The Canadian Diabetes Cost Model found that:

• The economic burden of diabetes in Canada will be approximately $12.2 billion in 2010, which is an increase of $5.9 billion or nearly double its level in 2000;
• The cost of the disease is expected to rise by another $4.7 billion by 2020; and
• Interventions that reduce the prevalence of diabetes could significantly reduce costs.

 

To download the full report, please click it below:

Download FINAL_Economic_Report

WOD 121609

 For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WOD 121509

Back Squat 3-3-3-3-3 reps

Interested in going to CrossFit Games 2010 Sectionals in Toronto, March 20?

We'll have a meeting for interested athletes Friday at Noon at the Park. Let's get this show on the road!

Right: Anna breaks the female Fight Gone Bad record! Eddy's just happy to be back!