10/12/2011

''The Catalyst'' (10.13.2011)

NEW ATHLETE ON-RAMP COURSE STARTS FRIDAY
Join us this Friday (10.14.2011) as we kick off our next On-Ramp Training Course... It's going to be one hell of a way to wrap up the week!

Warm-up Drills (10.13.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds at your own pace of
5 x Deadhang Chin-ups
5 x Burpees
10 x Abmat Sit-ups
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch



''The Catalyst'' (10.13.2011)
5 Rounds of
15 x Jumping Slamball (40/20lbs)
10 x Ring Dips
7 x KB Sumo Deadlift High Pulls (32/24kg)
5 x Push Jerk (135/95lbs)

Post times to comments.

Skill Development (10.13.2011)
Complete the following at your own pace, scaling as needed.
5-7 x Rope Climbs/Legless Rope Climbs/L-sit Rope Climbs

Notes: The Skill Development today is optional and may be replaced with 10-12 minutes of productive mobility work, stretching, and foam rolling.

Mobility WOD

CrossFit Endurance WOD (10.13.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

19 comments:

Anonymous said...

The Catalyst 12:48

Meg

Silverback said...

Catalyst 27:45
40lb SB/32lb SDHP/135 PJ
hooya

Sarah said...

Catalyst 15:16

Justin said...

16:22 135/40lbs/40kg

- Bieber

Mike M said...

Catalyst: 16:55
30hammerstrikes/32kg/135

Khan said...

8:55 @20/24/95

Callie said...

18:48 and i only did four rounds. k bye.

Waldo said...

Justin looks huge deadlifting with a sweatshirt on. We all know the real truth....

Only made it through 3 rds b/c of some wrist pain. 12:30 w/ smiley.

Mtn Rob said...

13:11
sledge/static band dips/32kg/135lb

Anonymous said...

Billiam
40/24/85
17:40

Mint said...

40 lb 40 kg 135 lb
9:18

Anonymous said...

Catalyst 17??? MOD
12lb SB/15lb KB/30 PP
hooya

MrsSB

sdaghir@gmail.com said...

Ok, ridiculous how we seem to have shattered every slamball from 20-40lbs despite the lifetime warranty on the damn things. The 40lbs (yes all three of them) are down for the count, the sealant applied needs to dry for 48 hours so hands off you alpha tards... go grab a hammer and start slinging steel instead. On a bright note I stumbled upon quite a metabolic disaster with the 20lbers, everyone will have to wait and see this four square looking thing that ends up being tantamount to a one handed slamball, caught with the other etc. Harlem Globtrotters, what?

''The Catalyst''
Version 1:
5 Rounds for time
15 x Slamball (40lbs)
10 x Ring Dips (Strict)
7 x KB SDHP's (106lbs)
5 x Push Jerk (155lbs)
9:40

*Spend 5 minutes cleaning guts from slamball out of eyes, glare at fish and make threatening gestures. Then...

Version 2:
5 Rounds for time of
30 x Hammer Strikes
30 x Allen Iversons
10 x Ring Dips
7 x KB SDHP (106lbs)
5 x Push Jerk (135lbs)

And this is how I celebrate my new competency in electronic financial systems. Ouch.

laura b said...

"The Catalyst"
Slamball 20#
Ring Dips Rxd
KB SDHP 24 Kg
Push Jerk 85# (from the rack/no clean)
18:27

thammond18 said...

Catalyst...20lb Slamball, 88lb kb, 135lb...9:00
tommy

Michelle said...

"Catalyst"
Slamball 20#/KBSDMP 24#/push jerk 80#
Time: 16:55

Peter said...

Catalyst
20#/32kg/95#

13:29

Traps said...

Catalyst
20# x 30 reps
106# SDHP's
135# Push Press

14:35

Jay

Anonymous said...

Catalyst 11:27
32 kg
115#
JB