Catalyst Athletic and Crossfit

Today's Workout: 021012

15 minutes Snatch technique work from the hang.

---

10 minute AMRAP of:

15 Over-the-Platform Burpees
20 KB Push Press 24/16kg (10L/10R)

 Stag and Doe tickets for Brent and Lisa are at the Park! $10 cash!

Today's Workout: 020912

Power Jerk to Max (from racks)

Then: CrossFit Games Open 11.6

3 Thrusters (95/65)

3 Pullups

6 Thrusters (98/65)

6 pullups

9, 12, 15, 18 of each, continuing for 7:00.

Today's Workout: 020812

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Yesterday was Mitch's last as a full-timer; he's returning to contract work to prepare for a series of MMA fights in the spring. He'll still be around in the evenings and for PT sessions; don't worry! Some of the great stuff Mitch has done around here over the last year:

• Raised our game. There are a LOT of better-looking cleans and snatches around here.
• Formalized (periodized) our Team programming.
• Helped with record storage by submitting our scores to SocialWOD every day.
• Built the Youth Jiu-Jitsu program from the ground up.
• Recreated Rumble/Tumble into the riot we see every Saturday morning.
• Built the Varsity program into the wicked force of the future it's become.
• Jacked the groups (especially the Noon Group) and expanded the format to include comprehensive warmups and stretching afterward.

Thanks, Mitch! 

Today's Workout: 020712

Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.

- then -

5 Min AMRAP of GHD Situps
4 Min AMRAP of KBS 24/16kg
3 Min AMRAP of T2B

 

Today's Workout: 020612

Part 1) 8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).

Thanks to Outlaw CrossFit for today's workout!

OnRamp starts tomorrow at 6:30am (or Wednesday evening, too!) Get signed up! 705-256-1344.

Today's Workout: 020512

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

New athlete profiles on the Canada East page! Keep an eye on the FireBreather Trail competition on Quebec today, too - many of the top competitors from Canada East are there!

 

Today's Workout: 020412

Look above: YOU did that. Thanks, Catalyst Family! Proceeds from the rowing clinic bought these kids balls and other soccer stuff! 

Today: "Kelly's Little Sister"

Run 400m (pairs run together)

30kb swings - one partner

30 box jumps - other partner

6 rounds, alternating kb swings and box jumps each round.

Today's Workout: 020312

Emo Tabata Diane

Alternating Tabata Deadlift & Handstand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU. 

*Perform 16 total sets (8 DL & 8  HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes. 

 

Today's Workout: 020212

Squat Snatch (or snatch + OHS) - 135lbs on the minute, every minute, for 10 mins

Then: 

5 rounds for time:

20 hand-release pushups

40 squats

100 double-unders

Whole Eggs or Egg Whites? The site looks sales-y, but it's by Charles Staley, who was pro-fat before pro-fat was cool.

 

 

Today's Workout: 020112

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

It's the start of the CrossFit Games Open Season!

Beginning today, you can register online for the CrossFit Open. 5 weeks, starting February 22, of worldwide competition among tens of thousands of competitors. How's your fitness? Let's find out.

In case you missed it: Top 10 Ways To Get Skinny-Fat.

 

Today's Workout: 013112

Bench Press 5-5-3-3-1-1

Then:

‎"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Tomorrow's more than just February 1! It's three weeks away from the day when we're all huddled around the computer at the Park, waiting for CFG12 Event #1! Start training your 'Refresh' response!

 

Today's Workout: 013012

Front Squat - 90% - 1 on the minute, every minute, for 10 minutes

Then:

10 minute AMRAP

10 L sit from the ground

5 handstand pushups

In case you missed it, here's Whit's profile on the worldwide CrossFit Games 2012 site!

Today's Workout: 012912

50 Back Squats, 75lbs
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 back Squats
1 Rope Climb
...for time.

Today's Workout: 012812

In Teams of Two:

AMRAP in 30 min –

5 Burpees

15 Squats 

5 Pull-Ups

While teammate #1 is working, #2 is holding their MB overhead (for the duration of #1's round.)

Keep your eyes on the Games site this weekend....might be someone you know on there!

 

Today's Workout: 012712

Squat Snatch 15-15-15-15

Then:

1000m row for time.

 

Today's Workout: 012612

50 steps handstand walks

Hang Squat Clean - 90% max on the minute, every minute, for 10 mins

Then:

4:00 - max pushups

3:00 - max pullups

2:00 - max kettlebell swings (53/35)

1:00 - max double-unders

1 point each. Count 'em up.

Today's Workout: 012512

200m Intervals - Rest Same Time - 5 rounds.

Then:

"Helen"

400m Run

21 Kb Swings

12 Pullups

3 rounds for time.

Announcing the Conqueror Series. Know someone struggling with a lift, or a movement? Send them a little nudge, in the form of a link.

Today's Workout: 012412

50 Front Squats - 95/65 (go for unbroken)

Then:

10 false-grip ring pullups (muscle-up pullups)

20 Shuttle Runs (10m)

30 Box Jumps

40 AbMat Situps

50 Double-Unders

Rest 3:00

5 rounds for time (subtract 12:00.)

 

Today's Workout: 012212

Skill: Muscle-Ups - 3 attempts at max linked

Press 2-2-2-2-2-2-2-2 (00:30 rest between sets)

Then:

Row 400mm

Max HSPU

AMRAP in 20:00

1 Month Until CrossFit Games 2012! Here's a review of the History Of The Games. 

Today's Workout: 012212

7 rounds for time of:
7 Deadlifts 225lbs
7 L-Pullups
....for time.
Great rowing clinic with Gavin yesterday-lots of PRs hit, and about $150 raised for the Scotts' mission to build a sports field for displaced kids in Thailand! They leave this week - wish them well!

Today's Workout: Rowing Clinic

It's that time of year: we seek the smooth waters, the morning sun dancing across our oars, the sweet sounds of summer greeting our silent glide across the glass....

Nah. It's January. But it's hard to get this guy out of the water unless it's covered in a foot of ice. So let's row indoors. 

Today, Gavin Grant will be here at 9am to teach us how to row faster, more efficiently, and with less stress. He's the world-record holder for most metres rowed in 30 days (over a million!) and just completed a 10k row at a 1:47 pace. If you've never rowed indoors before, that's good: start with a good foundation. If you have, you'll appreciate what it takes to hold a fast pace over any kind of distance.

BONUS: the entry fee ($10, cash) will go toward buying sports equipment for kids in a Thailand refugee camp. Joe and Marnie are headed over (with the girls) on the 26th to put it together. 

Our regular CrossFit WOD will take place at noon only today.

In the meantime, some videos to get you warmed up:

 

 

 

 

 

Today's Workout: 012012

Clean To Heavy Single

Then: 50 Power Cleans (95/65lbs)

Then:

OHS x 10 (95/65)

GHD x 5

AMRAP in 10:00

Don't forget the Gavin Grant Rowing Clinic tomorrow! $10 at the door (no tax) goes to supporting sport for youth in Thailand!

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

Today's Workout: 011912

Deadlift 5-5-3-3-1-1

50% 1RM x 50 reps

Then:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

...for time.

Saturday at 9am - the Gavin Grant Rowing Clinic! $10 (no tax) goes to help the Scotts build opportunities for play and sport in Thailand, where kids BADLY need opportunities! The family blog is here. Get your rowing down, give a ten-spot to the Scotts!

 

Today's Workout: 011812

10 Rounds for time:

Kettlebell Clean and Press x 10

Double-Unders x 10

GHD Situps X 10

Broad Jump x 10

The new CrossFit Games site is here!

Roche (makers of Tamiflu, the most popular antiviral in the world,) are being accused of withholding information and failing to prove that it works.....

 

Today's Workout: 011712

Weighted Pullup + hang - 1-1-1-1-1 (strict pullup, hang :30 at the bottom afterward)

Snatch to Max

Then: 50 pullups for time.

 Thanks to the 2 DOZEN new folks who did their first CrossFit group at Catalyst yesterday! Good times were had....and welcome to the 4 new OnRampers at 6:30am today, too!

Today's Workout: 011612

Bench Press to Max (5-5-3-3-1-1)

50% of Bench Press Max - Push Press x 50

Then:

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

 

Today's Workout: 011512

Pick a GOAT and do 50 reps as quickly as possible.
Then:
3 rounds for time:
Row 600m
5 squat clean to thruster (155\105)
15 box jumps

Today's Workout: 011412

Team "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

One partner at each station; total reps wins.

Coach Mel will rip you through it while Coop and Mitch are in the Ignite! Academy teaching the Anti-Aggression Seminar. Adrian's got the kiddies!

Today's Workout: 011312

3-position Snatch 60% x 1 x 8

Then:

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

 

Today's Workout: 011212

50 pistols

Then:

CrossFit Games Open 11.1:

10 min AMRAP of:
30 Double-unders
15 Power snatch (75lbs/55lbs)

 

Today's Workout: 011112

50 GHD (or AbMat) Situps

Then: "Filthy Fifty" (aka "Chuck Norris")

50 Box Jumps

50 Jumping Pullups

50 KB Swings (1.5pood/1pood)

50 Walking Lunges

50 Back Extensions

50 Push Press (45lbs)

50 Knees-Elbows

50 Wall Ball

50 Burpees

50 Double-Unders

...for time.

Today's Workout: 011012

50 Handstand Pushups

Then: Clean Ladder (M:135; W:95lbs)

1 Clean the first minute, 

2 Cleans the second minute,

Continuing for as long as possible.

When you stop doing cleans, substitute with pushups

(10 on the 10th minute, 11 on the 11th, etc.)

When you stop doing pushups, substitute for squats.

Continue for as long as possible.

Below: Sebastien Wetzel, motivator of the 21st Century. From virtually nonverbal at age 8, here he is doing his presentation on Catalyst at school last month:

Today's Workout: 010912

50 Deadlifts (M:225/F:185)

Then: 

Front squat 90% every minute on the minute for 10:00

Then:

500m row for max time

Tonight is the beginning of the Ignite! Academy's Spring Enrichment Schedule. Move-A-Matics for kids aged 3-5 and 6-8 at 6pm! Parents: bring your gear - Mitch will run a CrossFit group for you at the same time, if you want in!

 

Today's Workout: 010812

AMRAP in 20:00 :
"Mary"
5 HSPU
10 Pistols (alternating)
15 pullups

Today's Workout: 010712

Yep..we're running outside!

But not as far as THOSE two! Good luck at the Disney Half-Marathon, Anna and Eddie (and Paul!)

Partner "Kelly"

Run 400m

30 wall ball

30 box jumps

6 rounds combined (I go, you go)

...for time.

 

Today's Workout: 010612

100m sprint

Rest 2x sprint time

8 rounds.

60 Manmakers for time. The REAL manmakers, accent mandatory:

 

Today's Workout: 010512

Thruster 5-5-3-3-3-3 

Then:

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

On January 21, Gavin Grant is back for another rowing clinic! Best of all: it's a fundraiser! More details out this morning....

Today's Workout: 010412

Skill/ Buy-In: 50 toes-bar.  Let go of the bar as few times as possible.

Then: "Karate Pajamas"

For Time:

21-15-9-6 Hang Power Snatch (95#) & Wall Ball (20#)

Post time. Rest 3:00.

Then: Row 1000m below pace (M - 1:35; W - 1:50.) Every time your pace rises above the Rx pace, stop and do 10 AbMat situps as fast as possible.

Mitch Gagnon signs with the UFC....while he's visiting SCMMA!

Today's Workout: 010312

Skill / Buy-in: 50 ring dips

Then: 

20 Hand Stand Push ups

40 Squat Jumps

60 Manmakers

80 walking lunges

100 situps

80 walking lunges

60 Manmakers

40 Squat Jumps

20 Hand Stand Push ups

Today's Workout: 010212

Skill: Overhead Squat

Buy-In: 50 Overhead Squats (95/65 or less)

Rest, then:

7min AMRAP of:
Thrusters (95/65)
Chest to bar pull-ups 
3 / 6 / 9 / 12 / 15 / 18 / 21 

 

Today's Workout: 123111

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!

Today's Workout: 123011

• Snatch - heavy single
• Clean &  jerk - heavy single

Then:

"AbMat Sit-ups, Knees-Elbows, Toes-Bar, GHD Sit-ups and Planking"

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!

Today's Workout: 122911

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

Today's Workout: 122811

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!

 

Today's Workout: 122711

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! 

Boxing Day HomeWOD

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!

Today's Workout: 122411

“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....

Park is Open from 8am-2pm today! Get in and get things rolling! Kids' groups are all running, too!

Today's Workout: 122311

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.

Today's Workout: 122211

"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!

 

Today's Workout: 122111

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…

• Jumping Pull ups
• Ball Slam