SKILLS (DAY 1)
SQUAT
 Weight is on the heels (Hips/butt back!! First things first!)
 Feet under shoulders (slightly wider than hip width)
 Toes slightly turned out
 Lower back curve maintained (no tucking the pelvis)
 Chest up, eyes forward and no craning the neck
 Arms out in front
 Depth-Crease of the hip below the knee
 Full hip extension at the top!
BODY WEIGHT ROW (pull-up progression)
 Squeeze shoulder blades together
 Torso is rigid
 Controlled eccentric recovery (don’t drop to the floor)
PUSH-UP
 Head/Neck-Eyes slightly forward don’t strain neck
 Lower back in neutral
 Tight through core
 Chest and thighs touch at bottom
 Elbows lock out at top
 Scale to knees if necessary
WOD
200M Run (Out the door-Albert down to queen-in the door
again)
15-12-9
Squat
Push-Up
Body Row
200M Run
Time:
-A little something to think about –
What was your breakfast like?
What was in your Pre-WOD snack??
What did it contain??
Any fat?
Protein?
SKILLS (DAY 2)
DEADLIFT
 Weight stays on heels
 Maintain lumbar curve
 Shoulders over the bar
 Keep bar close to shins/legs
 Long arms (no bending the arms when lifting)
STANDING PRESS/PUSH PRESS
 Active shoulders when overhead
 Head and chin are slightly forward at finish (ears visible from side)
 Dip & Drive, quick pop to full extension (hips and arms)
 Push straight up, not forward
WOD
5 Push-ups
10 Push Press
15 Sit-ups
Time:
-A little something to think aboutOmega 3’s/Fish oil
 Stimulates blood circulation/reduces risk of heart attack
 Reduces risk of strokes
 Lowers blood pressure
SKILLS (DAY 3)
THRUSTER (full front squat into overhead press)
 Weight on heels
 Keep elbows high in rack position
 Full depth/full extension at top
 Active shoulders while overhead
 Use legs to drive and jump out of the squat
WOD (In Partners)
Sprint 25M(back and forth 4x totaling 100m)
10 Thrusters (with dumbbells)
5 Rounds for time
Rest as partner completes round
Time:
- A little something to think about –
WHAT ABOUT CRUNCHES?!!
"People ask me, 'what do I do for abs?' I tell them, stabilize the
mid-line like a mother!!, that's what you do" - Coach Glassman
Abs work to stabilize and support the body with all movements: squats,
deadlifts, snatches, burpees, pushups, pullups (especially the kipping
variety), etc. These movement patterns place greater emphasis on the
abs working in concert with the rest of the body, and will result in
greater abdominal stability than the isolation of crunches.
REVIEW (DAY 4)
TABATA
 Pushups
 Squats
 Sit ups
 Push-Press
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
There is no rest between exercises. SCORING: Sum the lowest-rep interval
for each exercise for total points.
Lowest Score
1. Pushups
2. Squats
3. Sit ups
4. Push-Press
Total Score:
SKILLS (Day 5)
Jumping Pull-up
 Full extension of arms at bottom
 Pull as high as possible (don’t settle for just chin over bar)
 Use your legs! Not just the pulling from your arms!
 Slowly lower, don’t just drop to the ground
Walking lunges
 Long steps-knee stays over the heel (not tracking over the toe)
 Full depth-knee gently touches the ground
 Come to a full standing position at the top of each lunge
Overhead Squat
 Grip on bar nice and wide
 Thumb over the bar in hook grip
 Active shoulders with weight overhead
 Keep weight in line with shoulders, hips and knees
 Butt back and weight on heels!
 Drive those knees out when coming to standing
WOD
30 Walking lunges with weight overhead
5 Jumping pull-ups
10 Overhead squats
3 rounds for time
Time:
-A little something to think about5 MINUTES OF ICE MASSAGE=30 MINUTES WITH ICE PACK
ROLLING PIN-START ROLLING OUT THAT MUSCLE SORENESS
Maybe It’s Not Your Jeans; It’s Your Perspective
Written by Dani Dufrene
A couple months ago I set out to accomplish a goal. I wanted to go
from #109 to #120. I
believed that with a little extra mass I would be able to lift heavier weights and recover
better from my work outs. Although I have not yet hit #120, I did reach #116 and have felt
a
re markable difference. That is not the point of this post, but important to note for the
story to come. So that is 7lbs in
approximately 8 weeks. Seven pounds may not seem like
much for some, but my frame is rather small and all 7 of those pounds are very
noticeable
to me. They seem to have found a home in my quads, glutes and hamstrings. Not surprising
given the CrossFit regimen. Now to my
story…
A few weeks ago I went shopping with a girlfriend. The primary goal
was to find some jeans
because I only had one pair of pants that fit
me. What I came to discover on that shopping
adventure is that my body has changed drastically. The cap sleeved, frilly shirts that once
looked so cute now looked ridiculous. And locating a pair of jeans that fit both in my thighs
and my waist was not possible. I was very
grateful on that day for my amazing girlfriend
who has a healthy perspective on her own body image and had been down this road before.
After several failed attempts at finding a pair of jeans, she simply
suggested that I find a
pair that fit my thighs and have them altered
to fit in the waist. As for the cap sleeved frilly
shirt, well she
said say goodbye and find a new style. Her point was simple, it wasn’t the
jeans; it was my perspective. My body had changed and rather than fight it I needed to
embrace it and adapt. So I did. I located shirts
that didn’t make me feel like the Hulk or
Linda Hamilton and I purged my closet of anything that no longer flattered my body in its
current state.
If I had gained 7lbs because I sat on the couch gorging myself, that
would be a completely
different story. Not the case. The jeans didn’t
fit me because I had gained muscle mass in
my legs and my booty. At
that moment I had to make a decision, I could accept the fact that
my body had changed and alter my attire or sacrifice my strength and muscle so I could
fit into a certain pair of jeans or rock a frilly
shirt. To me the choice is a no brainer. I
understand that isn’t the case for many women, but I challenge you to challenge your
perspective.
I write this post because I know that women torture themselves on a daily basis about their
bodies. If you are eating well, CrossFitting regularly and being active and your quads
happen to get bigger or your booty grows, I challenge you to embrace it. Adapt
your
clothing, not your lifestyle. Don’t sacrifice your health and strength for vanity. You can
have both. You can be strong and beautiful. You just have to change your perspective.
Beautiful might
look a little different than it once did before.
SKILLS (Day 6)
Shoulder Press (out of the rack)
 Shoulder blades pulled together in the back
 Pull head back slightly/then under the bar ASAP
 Full extension at top, Active shoulders!
 Bar in rack position (elbows high) before taking of clips
 Feet shoulder width, weight on heels
 Take a deep breath and GO!
Wall ball
 Full squat (crease of hip bellow the knees!)
 Hold ball at chest
 Use power from hip to throw the ball
 Hit above a 10 ft. target
WOD
Shoulder Press/Push Press/Thruster x 5 sets increasing
weight
As many wall ball as it takes partner to row.
250 Row
3 Rounds for time and total reps
Time&Reps:
-A little something to think aboutPROTEIN-SIZE OF PALM
CARB-IF BAD SAME AS PROTEIN, GOOD AS MUCH AS YOU WANT!
FAT-HALF THE SIZE OF THE PALM OF YOUR HAND
SKILLS (Day 7)
Knees to elbows (KTE)
 Solid grip on bar (thumbs over as emergency brake)
 Keep long arms! Don’t let them bend
Sumo Deadlift High Pull
 Stance is slightly wider than hip width
 Grip on bar is nice and close (thumbs touching)
 Keep weight on heels
 Drive and extend through hips fully before pulling with arms
 Elbows high and pull to chin
WOD -AMRAP (as many rounds as possible) 10:00
100M Sprint (Row)
SDLHP (sumo deadlift high pull) 45lbs
5 K2E (knees to elbows)
Total Rounds:
-A little something to think aboutHOW IS EYEBALLING THE ZONE GOING?
HAVE YOU CHANGED THE WAY YOU FILL YOUR PLATE WITH FOOD?
ARE YOU MAKING SURE YOU GET PROTEIN AND FAT AT EVERY
MEAL
REVIEW DAY (Day 8)
BONUS SKILL!!!
Double under
 Jump on toes
 Keep arms at sides
 Don’t tuck feet when jumping high
 Flick the wrists when starting to jump-Not at the top of the jump
WOD
Wall ball 15 seconds/45 seconds rest
Push-Ups 15 seconds/45 seconds rest
Sit-Ups 15 seconds/45 seconds rest
Walking lunges (w.weights) 15 seconds/45 seconds rest
5 rounds
-A little something to think aboutSLEEP!!!! Read attached article! 
SKILLS (Day 9)
Kettlebell Swings (KB Swings)
 Stance is slightly wider than hip width
 Weight is on heels (may shift slightly to toes at top of swing)
 Hips come to full extension before kettlebell swings
 Drive from hip extension is what carries the kettlebell up
Dips (Ring or stationary)
 Shoulder should pass lower than the elbows
 Keep arms squeezing in close to body
 Try to control “the shake”
 Allow hips to move up and down, don’t bend and collapse upper body
Jerk (Push Jerk/Split Jerk)
 Grip on bar is slightly wider than shoulder width
 Use legs to accelerate the bar up
 Drop/Drive under the bar to receive it with elbows locked
 Keep torso upright while bending the legs
WOD
Run 400M
15 KB Swings
15 Dips
15 Thrusters
15 KTE (Knees to elbows)
Row/Run 400M
Time:
-A little something to think aboutCHECK OUT THE OUR CATALYST WEBSITES
WWW.CATALYSTTRAINER.CA
WWW.CATALYSTGYM.COM
Written by KStarr (aka Kelly Starret-Crossfit Sanfran)
OK athletes, time for yet another gut check. This time we are talking
about sleep.
So the last few days have found me with very little sleep, and because
I'm obsessed with such things, I felt the need to discuss it with you.
Here goes: Sleep is important. Check.
Obviously brain function is slightly (ironic tone) decreased with missing
sleep. But how smart do you really need to be?
The real reason sleep matters is because all of the good hormones and
growth factors that are released during the deep sleep, stage 3 and 4
periods. This is your body's time of peak anabolic activity (build muscle,
burn fat, repair tissues, etc.) and occurs throughout the night but with
diminshing efficacy.
If you aren't getting enough of this deep, quality sleep, chances are you
aren't optimizing recovery or performance. You are in fact creating
stress hormones that are trying to kill you. And you face book and
crossfit.com addicts, I'm talking to you.
Your body treats lack of sleep like a direct stressor, the same as
starving, or being chased by a lion. So quit being so cavalier about your
late nights and crappy sleep.
The goal is to get as much stage 3 and 4 sleep as possible. To this end,
here are a few sleep hygene guidelines.
1) Try to go to sleep at the same time every night.
2) Avoid coffe and alcohol before bed.
3) Sleep in the blackest, darkest room possible.
4) Sleep in a cool room.
5) Treat your sleep as importantly as you treat your workouts and
protein blocks.
Think of sleep as recovery. And recovery completes the exercise and
nutrition trifecta.
Mission:
Keep a sleep journal for a week. Track hours slept/bed time/awake
time/ and note when and how much caffeine/alcohol was consumed
before sleep. Also note how your performance was during the day. See
any patterns? Are you trashed by the weekend.
SKILLS (Day 10)
Buregner Warm-Up
 Hands should be in snatch grip (wide/bar in crease of hips)
 Start from high hang position (mid thigh)
 Down and up, aggressive with Shoulder Shrug
 Repeat and add high and back with the elbows
 Hips coming to full extension
 Muscle snatch from high hang position
 Drop and land
 Full power snatch from high hang
 Repeat each exercise 5 times before moving to next progression
 Keep the bar travelling as close to the body as possible!!!!
Barbell clean
SET UP
 Feet are under the hips, feet turned out slightly
 Hands should be placed just wider than shoulder width
 Weight is on the whole foot
 Shoulders over the bar
FIRST PULL
 Angle of back doesn’t change
 Deep breath and big belly
 Arms do not bend
 Pull to the top of the knee
SCOOP (SECOND PULL)
 Full hip extension
 Bar travelling vertically
 Arms still extended
 Jump the body up
THIRD PULL
 Elbows up and to the side
 Pull body aggressively under the bar
 Fast elbows forward
CATCH
 Land in front squat position
 Elbows high!
 Bar should be resting on shoulders
 Crease of hips lower than knees
WOD
10-9-8-7-6-5-4-3-2-1
Barbell High hang Cleans
Sit-ups
Time:
SKILLS (Day 11)
Box-Jump
 Jump and land from 2 feet, not one at a time
 Jump and land with full foot on the box
 Hips come to full extension at top
 Hips can reach full extension by standing and stepping off the box
 Hips can reach full extension by jumping off the box to landing
 Land soft on toes, roll to the full foot knee’s bent
 Step-ups are a great way to scale!
 Make sure to alternate legs as you step up!
Burpees
 Come to the floor into a full pushup
 Hips, thighs and chest must touch the floor
 Jump feet into hands
 Jump in the air with arms stretched out overhead
 Hips must come to full extension in the jump
 Burpees can be scaled to the knees as long as full range of motion is
executed!
WOD
5 Burpees
5 Box jumps
AMRAP in 10:00 (as many rounds as possible)
Time:
-A little something to think aboutEat meat and vegetables, nuts and seeds, some fruit, little starch and NO
sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and
snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb,
push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and
patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts
short and intense.
Regularly learn and play new sports!
Review (Day 12)
WOD
7 Burpees
7 Box Jumps
7 Kettlebell swings
7 Round for time with partners
Time combined:
Congratulations everyone I have officially taught you everything that I know. Now I
proudly get to welcome you to some Classic CrossFit WODs!
HELEN
400M Run
21 Kettlebell Swings
12 Pullups
3 Rounds for time
DIRTY 30 (add 20 for the Filthy 50)
30 box jumps
30 jumping pullups
30 kettlebell swings
30 walking lunges
30 knees to elbows
30 push press (45#)
30 Back extensions
30 Wall Ball
30 burpees
30 double unders (X3 for single skips)
JACKIE
1000M Row
50 Thrusters (45lbs)
30 Pull-ups
MINI-MICHAEL (double everything for MICHAEL) 3 rounds for time
400M Row
25 Sit-ups
25 Back Extensions
FRIDAY FRAN
21-15-9
Thrusters
Pull=Ups
Now you are probably wondering what to do next?! I recommend the excellent coached
CrossFit groups! Here is a list of the times for the groups coached at the Industrial Park
location.
Monday – 7am, 12 noon and 7pm
Tuesday - 7am, 12 noon and 7pm
Wednesday - 7am, 12 noon and 7pm (Also CF teens at 7pm)
Thursday - 7am, 12 noon and 7pm
Friday – 7am, 12 noon and 7pm
Saturday – 7am, 9am, and 12 noon
Sunday – 9am and 12 noon
At our fabulous Queen St. Location we also offer:
Monday- 12 noon
Wednesday – 12 noon
Thursday – 12 noon and 7pm
Friday – 12 noon
You can purchase punch cards to attend these sessions
DROP-IN RATE: $16
4 SESSIONS: $52
8 SESSIONS: $80
16 SESSIONS: $128
Have fun on your CrossFit journey! I am so happy that I got to share the first 21 days with
you! Please keep in touch with me along the way. If you need anything here is my email. I
would love to hear from you!
wap_86@yahoo.ca
3, 2, 1 Go!!!
Happy CrossFitting!