Catalyst Athletic and Crossfit

January Groups At Catalyst

 In 2009, we couldn't resist any more: we had to start sharing the stories that were threatening to stretch the walls out of our gyms.  See, tough workouts tend to change you.  After awhile, feet on a different road, your future shifts - it takes a small step to the right.  It separates from the downward slope of our common culture.  It puts you in a different place; a place slightly removed.  Outside.  

Grouped together, post-WOD, we tell stories.  We tell where we've been.  We share past experience. There's commonality in exhaustion, and the chalk bucket feels a bit like a campfire.  We started telling these stories last summer (you can read dozens in the client stories section of this site, or this article was another favourite.) 

I challenged you to have a good story by the end of 2010.  It's January; your feet are planted on the road.  Here are your maps.  Get walking.  It's your story, after all, and we're ready to help you write the next chapter.

 OnRamp - Everything you need to get going with CrossFit.  From "how to squat" to "how to push yourself through 5 more clean and jerks while it feels like your heart is going to explode" to "how to eat on the Zone" to "why you need to be stronger....." all coached by superstar motivator, Whitney. 21 days straight.  For the first time, we're offering both an evening group (6pm Mon - Fri, mornings on the weekends) and a morning group (7am daily,) to handle the waiting list.  Starts January 11 at the Queen St. gym - get in early!  

Fraternity Barbell - Men only.  Powerlifting, OLY lifting, and strength coaching from Tyler Belanger and Mitch Fryia, two of the best around.  Train 1x/week with your group, do your homework, thrive. Starts January 13 - Wednesday evenings at 5:30, Saturday mornings at 10am (two separate groups.) Be ready to join the Brotherhood of Iron!

Barbell Bettys - The Sisterhood that became a cult following.  Once you're a Betty, there's no going back; you're a Betty for life.  They're everywhere: on facebook, out for dinner, and all over the record board.  Get stronger.  Crank up your metabolism.  Be proud.   Be beautiful. Be a Betty.  Starts January 11 and 14th (Monday and Thursday are two separate groups.)  Both groups will focus on perfection of foundational skills.  7pm at the Park.

 Catalyst Teens - Take all the best elements of gymnastics, sprinting, jumping, pullups, pushups, and weightlifting, and throw them in a blender.  Catalyst kids get faster, stronger, and better coordination in a fun, achievement-based environment.  It's not uncommon for coaches to cheer themselves hoarse (ahem.)  Starts January 12 and 13th (two different groups.)  7pm at the Park.

Santana's Smouldering Bike Group - January 12. For one hour per week, we turn the Queen Street gym over to John Santana.  It's his job to make you a better cyclist.  Bring your own bike; we'll supply the trainer on which to mount it.  $80 for six weeks, 6pm on Queen Street.

The Pilates Rebounder - January 13.  Wednesdays at 1pm at the Queen Street location.  Call 253-9212 to get signed up!

(don't forget: Fire, Police and Military personnel get FREE access to CrossFit groups during Heroes Week!)

Fraternity Barbell

Two brothers were walking through our run course for the 2009 Catalyst Games when they came across a bear. The bear turned toward them, began to walk, and then to canter. It was obvious that the bear was not coming to them; it was coming at them. The first brother drops to the ground and starts tightening his shoelaces. The second brother says, "Are you nuts? There's a bear coming! We've gotta run!" First guy: "I don't need to outrun the bear, buddy. Just gotta outrun you."

...such is brotherhood.

You can't call us 'war buddies,' but we've all shared some common battles: with our work. With our cars. Sometimes, with our women. Sometimes with the big blue sky. We've all jammed our hands deep in our pockets and kept silent when we really wanted to bark. We've skinned our knuckles, alone, refusing help; we've been unable to explain to our women why. But other guys know.

Lifting weights is a solitary pursuit. There are no grooves on a 20kg bar to mark a partner's place.

Part of a man's birthright is accountability. Simple black-and-white. Either it runs, or it doesn't. Either the bar goes up, or it stays on the floor. The family has a Christmas goose this year, or it goes hungry. It's a yes, or it's a no. Keep it simple.

Sometimes a nod is enough; a weak handshake can never be; actions speak louder than words. It's time to take our place at the table.

Fraternity Barbell Club starts January 13, 2010.

Coaches: Tyler Belanger, Mitch Fryia

Wednesdays at 5:30pm, Saturday mornings at 10am (two different groups)

$80 for 6 weeks (members) or $128 (non-members)

What you'll get:

• Great coaching
• Weekly program to follow
• Stronger
• ...your hands dirty
• ....out of the house

Youth Holiday Speed and Power Camps!

This Christmas, give your kid something you can't fit in a stocking: speed.  Give them more prowess at sports; give them an athletic boost. Give them a two-step head start.

This year, if you're under 19, you have an amazing opportunity to improve POWER and SPEED while your opponents (and maybe, parents) are getting fat. One hour per day for five days, you'll train your heart out with Mike Watson at the Park. You'll jump, you'll throw, you'll push and pull and carry. You'll emerge from the five-day cocoon as a more powerful athlete in every way.

You'll learn:

Proper running technique (POSE posture and stride method)

Introduction to weightlifting (using appropriate loads for each age group,)

Anaerobic capacity (HIIT) workouts

Core Strength - Acceleration - Mobility - Foot Speed

 YOUTH SPEED AND POWER DEVELOPMENT CAMP

DECEMBER 28 - JANUARY 1 - INDUSTRIAL PARK LOCATION

10am - Boys Aged 10-13

11am - Girls Aged 10-13

1pm - Men Aged 14-19

2pm - Women Aged 14-19

FEES:

$50 - first participant

$45 - second child (sibling only)

(we reserve the right to combine classes if necessary.)

REGISTRATION: 256-1344!

Return Of The Betty

NEW Thursday group added!  7pm starting November 19!

"I am strong.  I am beautiful."

This was the mantra given to 17 women in our Barbell Bettys group on October 5.  What started as a private instructional group for women on the ways of the barbell has turned into a loud scrum.  Every Monday and Thursday night, women do the unthinkable:

They put chalk on their hands.

They lift weights that aren't even pink.

They - on purpose! - sometimes sweat.  Right through their t-shirts!

And get this: they don't even wear gloves!

Yes, there are strong ribbons of femininity running through those layers of concrete: headbands, knee socks, lululemon.  Stretchy pants and pink shoelaces come crashing up against loud music, yelling, and personal best deadlifts.

If women need anything in life, it's strength.  This is true whether we prefer it to be, or not.  To further paraphrase Coach Rip: Strong is why we are here.

Men are naturally stronger.  But you've heard the old joke, right?  About Grace Kelly doing everything Fred Astaire could do, but backwards and in high heels?  Well, here's the thing, gentlemen: while you're thinking, "Gotta get this PR.  Gotta crank.  C'mon, grip and rip, baby!" a woman has to also think, "Would my grandma tell me not to lift weights?  How does my butt look while I'm deadlifting?  Is my hair going to fall in my eyes while that bar's going overhead? Is my boyfriend going to make fun of me again tonight?  Are my muscles going to look too prominent?  Should I care? What if I get calluses from this?  Will I have to do the 'full shower' before returning to work, or can I get away without redoing my hair?"  

All this, while lifting stuff that most men wouldn't attempt.  In the last month, we've had a 300 deadlift; we've had a 185lbs back squat for 3 reps; we've had bench presses over 130lbs.  Soon, the Bettys will be throwing Cleans around; bouncing Snatches off the platforms; locking Jerks overhead.  Soon, they'll compete in their first Powerlifting Meet, live and on a world stage.  

Further reading: One Woman's Request (CrossFit Watertown, by Lisbeth Darsh)

The Return of Strong Women (Catalyst Gym, Coach Coop)

Primal Strength Training for Women (Mark's Daily Apple)

6 Weeks - Mondays at 7pm - Park location - Starts November 16

$80 - Members; $125 - Non-members (includes membership for the length of the course)

To register: 256-1344