Catalyst Fitness

Fight On Friday Teaser

Murph 2010 Photo Contest

In no particular order, the top 11 photos as suggested by our coaches from Murph 2010:

Vote (on the right-hand side) on your favourite!  Winner gets a free month gym membership to use themselves, or share with a friend!

 

 

 

 

 

 

 

Mondays With Mike #4, #5

Brent Rose, moving quickly.  On his way to a sub-32:00 Murph, and the title.

Today's the start of the Best Photo Contest!  Submit by 5pm!

Email to: catalystfitness@yahoo.ca (or just post on flickr, and send us the link)

OR - tag Chris in your facebook albums!  We'll take it from there!

Over 300 already submitted, and the competition is terrific!

SUPER BONUS: MONDAYS WITH MIKE #4 AND #5 TODAY!

SIGN UP FOR HIS RUNNING GROUPS - STARTING TOMORROW HERE!

Murph 2010 - Final Flights

So...if you were training for the biggest athletic event of your life, and you had 4 days to go, what would you do?

Who would you invite?

Which picture would you want taken?

Just like at the Catalyst Games, we're putting a free month basic gym membership up for Best Picture!  At the Games, we got over 1000 entries, so take lots and send 'em ALL!

 

Murph 2010: Athlete Flights

With over 50 athletes participating, Murph 2010 is going to be the best one ever!  It will be a terrific spectator event, too: bring your family!  Bring your cameras!  Bring your noisemakers!

Below are our projected start times for each athlete.  Need a change?  Just email to: catalystfitness@yahoo.ca, or call 256-1344. 

Need a band?  Bring, beg, or borrow - but we won't have one here waiting.  Lots of rings for prone pullups, though!

 

Not on the list?  Give us a call ASAP!

Murph Challenge - March 6!

"Murph" is a CrossFit favourite - it's definitely one of the longest WODs, and also one of the hardest. Combining aerobic exercise with calisthenic, it's appealing to non-CrossFitters because of the lack of heavy weights or technical skill required. Say go!, run far, split up your pullups,pushups, and squats; and stumble home. Simple.

"Murph"

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile....for total time.

The pullups, pushups, and squats can be split up as you see fit.It's a great challenge for first-timers: just finish. For the veterans: go faster than last time. Outlast. Some consider it the perfect test of fitness: strength, anaerobic capacity, and aerobic endurance. We just think it's a big, green party.

New this year: an early group for the "Timids!"  8am start for never-evers who esire only to finish!Mass group start: 9amTEAM Start: 10:30am!This year, we'll allow teams of 3 to participate as one unit.  The team must run together on both miles, and complete a total of:200 pullups400 pusups600 squats...for time.  Team members may split up the work in any way they wish.  Any age may participate if parents  of CAtalyst Teens want to make it a family event!

All welcome!

January No-Grains-All-Brains Challenge!

 I know, I know.  The Canada Food Pyramid says to eat your whole grains, and you'll be fine.  It also has no problem with this: Froot Loops (Now with Fibre!  Raise the Insulin-Resistant Roof!)

Though they make up 75% of the North American diet, you do NOT need grains to survive.  You're NOT wired to digest grains properly - we simply haven't been exposed to them long enough, as a species.  

While we're not great at digesting most carbohydrates, we're REALLY not smooth at handling processed carbohydrates (sugars.)  As we digest them, the spike in our blood sugar creates metabolic mayhem and we board the insulin roller-coaster for hours afterward.

Gluten, too, is a big concern.  Most of us aren't diagnosed as "gluten-intolerant," but can still feel a difference in joint inflammation and recovery time after a grains-heavy weekend.  After November's Paleo challenge, several participants celebrated with a big meal of wings and beer, or something similar.  Their response, the next day? Increased fatigue, joint pain that they would previously have associated with injury, depression, and a lack of drive to exercise.

While true Paleo-style eating is a big bolus to swallow all at once, we believe that we can achieve a terrific start - and up to 80% of the benefit - by eliminating grains for a month.

Yes, there's mounting scientific evidence to back this up.  But mostly, we're doing this because we've had enough.  Diabetes is skyrocketing, and what's the response of Government, the Canadian Diabetes Association, the education system, the Health Care system, and most 'experts'? Eat more whole grains.  Instead of demanding drastic change - which, frankly, we require - we hear it's fine to just add 2g of "whole grain" to a pile of sugar.  Fibre doesn't cancel out sugar, folks; it barely numbs the glycemic response to the rest of the sugar in most foods; and the type of fibres that most food companies choose to add to foods (psyllium husk) is hard on the digestive system.

Our system of health 'care' is a reactive one.  Constantly playing defense, it's struggling to stay afloat as more and more people unintentionally add to the burden.  It's time to stop settling for the bare minimum. Sometimes, it's necessary to experience the extreme to pull ourselves back toward centre.  In this case, we're going to shut out all grains (listed below) for January, and just eat like Grandma used to tell us: eat your vegetables.  Finish your meat.  Dessert is not an everyday occurrance.  And drink your cod liver oil!

 Call us reactionary; call us extreme.  Just don't call us late for dinner.  And don't serve white rice.

A useful list of what is a grain, and what is NOT a grain (from grainfreeliving.com):

 Foods that are grains, or are made from grains are:

• Wheat
• Rye
• Barley, including barley malt
• Bran
• Bulgur
• Couscous
• Farina
• Kamut
• Orzo
• Semolina
• Spelt
• Corn - INCLUDES CORN SYRUP (as in pop)
• Cornflour
• Cornmeal
• Rice
• Oats
• Millet
• Beer (yes, beer!)
• Glucose made from wheat
• (this list may be incomplete)

So any thing made from these products would also have grains - like cakes, biscuits, pizzas, bread, pasta, breadcrumbs, spaghetti etc

 
 

Foods that are grain free, even though they are often used as a flour or look a bit like a grain are:

•  Almond
• Amaranth
• Arrowroot
• Buckwheat also called Kasha
• Cassava
• Chickpeas (made into flour)
• Coconut (used in flours)
• Cottonseed
• Dal
• Fava bean
• Flaxseed
• Gram flour
• Lentils
• Manioc
• Potato Starch/Flour
• Quinoa
• Sago
• Sesame
• Taro flour
• Soy
• Tapioca
• Glucose made from tapioca

 REQUIRED READING (Hey, it's January.  You have the time.)

The definitive guide to grains

What happens when you Carb Binge?

The Graham Cracker: A Cure For Lustful Urges

The Paleo Food Journal

Grain Free Living

Grain Free Gourmet

Grains and Legumes Cause Discordance in the Human Diet

CONTEST RULES

To participate: Your goal is to eat foods that are 100% GRAIN-FREE (see above.)  That includes anything used in the preparation of your meal. 

To win:  Well, you'll win just by doing the challenge.  Just in case you need a prize, though, we'll provide one.  A hint: it will taste GOOD.

Getting points: We'll award points based on the following criteria.  Points are to be entered daily on our Tracking Site (don't have a password?  Email or call!)

5 Points - Entire day, including beverages and all ingredients involved in preparation and cooking, are 100% grain free (see above list.)

3 Points - One or two meals is 100% grain-free, but not the whole day. 

1 Point - you eat the meat and vegetables and throw away the bun.  Some small change to your norm.

Change happens bit by bit - not all at once.  Don't worry about being perfect; worst case, you're only 3 hours away from a grain-free meal, and you can make it up then.  

Heroes Week January 25-30

Heroes aren't without fear. Rather, heroes act in spite of fear.

At Catalyst, we believe in Heroes. We believe in role models; in setting an example; in leading, coaching, and pulling others up.

CrossFit celebrates heroes, sometimes, with 'Hero WODs' - a memorial tribute workout, usually very challenging, in honour of fallen firemen, police officers, and soldiers.

At Catalyst, our family has its own set of Heroes. Some, we've met. Some, we've used for inspiration. All, we've grieved. This is our week to celebrate their triumphs, to affirm our own struggles and successes, and to draw on their stories to get us through the Longest Week Of The Year.

In a world where it's getting harder to ride off into the sunset, we're showing you the horizon; we're giving you the spurs. It's up to you to take the reins.

5 days, 5 Catalyst and CrossFit Hero WODs, plus a special event on the 6th day. We've got a party planned for all our members on Saturday, January 30th also: watch the 2009 CrossFit Games with us!

Decry the workouts. Celebrate the heroes. Call their names, scream at the weights, leave your own mark - in chalk and sweat - on the floor.

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: surprise WOD and CrossFit Games 2009 movie at night!

Some of these workouts 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!  THE WHOLE WEEK IS FREE FOR *HEROES!*

SUPERMEET 2009 - Official Rules

It's time to lift weights.

In our original

SUPERMEET post, we laid out the ground rules: You have exactly 3 hours to perform a max Snatch, Clean and Jerk, Back Squat, Shoulder Press, Deadlift, and weighted Pullup. Here are the specifics:

1. Time clock starts from the initiation of the first recorded attempt. Staff must be notified that an attempt is underway for the lift to count.

2. Each attempt by each lifter will be videotaped for later review. Staff will handle the videography and provide judging on each lift. Since judging will be done "from the hip," later review of each lift may disqualify an attempt. Be SURE!

3. Each athlete will have precisely three hours (from first recorded attempt) to finish all six lifts.

4. An athlete may make as many attempts at each lift as they choose...but the clock keeps ticking. Just as there's no maximum number of attempts, there's no minimum number, as long as they complete at least one attempt per lift (ie a token lift with an empty barbell is legitimate.)

5. Athletes may begin the SUPERMEET at any time between 6am and 2pm (gym closes at 5pm.) Athletes starting later than 2pm will finish at 5pm, regardless of the shortened time window.

6. Lifts may be done in any order.

7. We love these lifts. The honour to be earned by big lifts is not scalable. Half-reps do not qualify for partial credit.

8. Lifters may wear a lifting belt on any lift, and wrist wraps on the press only. No wraps allowed on deadlifts.

9. Respect 'platform rules': never cross a platform with a lifter on it; clean up your own chalk and sweat afterward; don't distract a lifter by walking near them while they're setting up or lifting.

LIFTING STANDARDS:

PULL-UP - All pull-ups must start from a dead hang (elbows completely extended) and end with chin above the bar. Any pull-up variation is acceptable as long as it meets the defined range of motion. No kipping! Weight must be suspended from a fall-arrest harness OR the gym backpack.

CLEAN & JERK - The athlete pulls the loaded barbell from the ground and receives it in a full or partial squat. Full squat is met when the crease of the hip falling below the knee or patella. From the squat, the athlete may receive the bar overhead in anyway – thruster, press, push press, jerk. Elbows and shoulders must lock out with bar overhead. Overhead defined as arms holding bar above the body whereas the ear is visible at the anterior of the bicep. Knees and hips must also be at full extension at lockout. When dropping the bar, the athlete will keep his/her hands on the barbell until it has passed the chest. There is no “dumping” the bar from overhead intentionally.

DEADLIFT – The athlete pulls the loaded barbell from the ground and stands with knees and hips in full extension and locked. The athlete may not “dump” the bar from the standing position, but may allowed it to drop with hands on the bar at all times for safety. Once upward motion is established, there may not be any downward motion (no hitching.)

BACK SQUAT - The athlete will descend until the crease of the hip is below the sweep of the quadriceps. That means thighs parallel to the floor, at a minimum. Bar must be in a Back Squat position. The lifter's feet may not move during the lift. Squats must be done INSIDE a power rack, with spotter bars set. Judging may not be done by the spotter. Athlete must descend from - and return to - a fully locked-out position (it's a good idea to wait for the judge to say, "rack!" before you put the bar down.)

SHOULDER PRESS - Bar must travel from contact with the upper chest to full lockout of the elbows, with the bar travelling over the head. No knee-dip or leg drive allowed. Feet must stay in full contact with the ground, and knees may not flex. Bar must finish over the head, with upper arm behind the ear.

SNATCH - From the ground, the lifter must move the bar overhead in one motion. There is NO pressing allowed on a snatch. You may perform either a power snatch (no scoop, slight dip to catch) to a full squat snatch (scoop phase, full squat at the end) but must finish the lift with feet parallel in a full standing position, arms fully locked overhead, and hold for 2 seconds. Failure to hold lockout will result in a disqualified lift. Hint: keep your elbows higher than the bar as long as possible. Slow bar speed at the 'top' of the snatch, combined with low elbows, may be mistaken for a press and therefore disqualified.

When in doubt, do what you know is right. Even if it means a lighter weight, don't cut corners. Ask staff for clarification. Keep it fun; make mistakes; chalk up; yell; be loud. Slap people on the back. Congratulate lifters you've never met. Yell and scream and do all the things that make us happy to be part of your Catalyst family.

SUPERMEET

"Friends come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

Once upon a time, Mondays may have been your "chest day." Maybe you found a bench press at GloboGym; maybe you attempted radical change by using dumbbells instead of a solid bar. Though the shine had worn off 3 sets of 8 reps looooong ago, you dutifully stuck to the khaki-coloured routine because, um, well.....

Now, you know different. You know what physical capacity means. You know what fitness feels like. You know how your nerves feel under heavy weight.

Powerlifting was borne of the 'gym lifts' performed by Olympic Lifters. Now its own 'assistance lifts' - grip work, heavy carries, shirt presses - are becoming sports with their own following, while the originals have declined in popularity. Though a very worthy sport, most people don't start Olympic Lifting for its own sake anymore; they're introduced through CrossFit, or a training program geared to another sport. Most maintain a passing acquaintance with the Clean through their athletic careers; many embrace the speedy grace of the perfect Jerk; some fall in love forever. That's us.

Though Powerlifting was our first high-school-style crush, OLY lifts have become a big deal around here. But so has work capacity. So has the element of gamesmanship. And so, too, have pullups.

In true Catalyst form, we're asking you to complete a full OLY meet: clean and jerk to max, and snatch to max. Also, a full powerlifting meet: Back squat to max. Press to max, standing. Deadlift to max. Also, a CrossFit favourite: weighted pullup to max. And we're asking you, unrealistically, to complete a max lift in all six in three hours or less.

You. Bar. Chalk. Strain. A little math.

December 19, you're going for it. You have 3 hours to capture the best meet-legal total (sum of best attempts) in the Snatch, Clean and Jerk, Press, Back Squat, Deadlift, and Weighted Pullup. Order is important, but entirely your choice. 180 minutes to post a max lift in all six. You must complete all six lifts, even if some are not all-out maxes (it's easy to waste 30 minutes trying to add 5lbs to your snatch, when you could add 30lbs to your deadlift if you had extra rest time.)

Start anytime on the 19th, but your lifts have to be videotaped by Catalyst staff, and are subject to full meet rules, to be released shortly. Your 6-lift Total will not be official until approved by Catalyst Coaches. Winner gets a brand-new, sparkling spot in a brand-new category on the Record Board.