CrossFit CataMount – Canton, OH

Good Morning CataMount CrossFitter’s!  As I write this tomorrow’s forecast is calling for 52 degrees!!!! Get those running shoes out, the garage doors are opening!!!

WOD                                                                               

400 Meter Run

42 Squats

30 Pull Ups

18 Push Ups

400 Meter Run

For Time!

NOTE:  The forecast is calling for rain and a drop in temperature during the evening hours; you may opt out of the 400 meter run and replace it with 30 squat thrusts. For the squat thrusts you must clap your hands with your arms behind your ears and be straight up in air for the rep to count.  This will be better explained prior to the WOD.   

“Never give up, never give in, and when the upper hand is ours, may we have the ability to handle the win with the dignity that we absorbed the loss.”~ Doug Williams

Good Morning CataMount CrossFitter’s! 

WOD

Front Squat

To be performed in the following reps: 1-5-1-10-1-15

Met-Con (Optional)

Burpee Pull-Ups

As many reps as possible in 7 Minutes!

Note: You will add up all six barbell loads to get your total number, which will be your total score. These higher reps should be performed unbroken. Take as much time as needed between sets.

“Consistency is the last refuge of the unimaginative.” ~ Oscar Wilde

~Rest Day~

CrossFit CataMount is closed.

For those of us meeting, be at the Mount at 8 am.

~Rest Day~

CFCM is open today from 10 am till noon.  Come in to perform a missed WOD or practice some moves.  I will also post a random WOD on the board.   
I look forward to seeing you all!

Happy Friday CataMount CrossFitters!  We had a hell of a week so we are going to the ropes! 

 WOD

 Jump Rope

 20 Minutes!

You will jump rope as a group for 20 minutes.  That’s it and that’s all.  Today is the day to get more comfortable with the rope.  Experiment with footwork, double unders, ect. This will be a paced WOD for 20 minutes, there will be no counting, just playing… Ideally you should be able to hold a conversation during this WOD if you desire.  Enjoy it, because this may never happen again (talking while CrossFitting..Ugh!).  Do not be fooled, jumping for 20 minutes is one hell of a met con workout!  I look forward to seeing you all!

“I’m so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark.” ~ Muhammad Ali

Note:  I am planning on shifting hours of operation this Saturday.  I am considering 10 am till noon or 11 am till 1pm.  I will keep you posted and let you know as soon as I know!!!  This will just be for this weekend!  I apologize for any inconvenience this may cause.

Good Morning CataMount CrossFitter’s!  A lot a PR’s were made during yesterday’s WOD!  Congratulations to all those who completed FGB for the first time! I commend you all for performing FGB after such a tough week at CataMount.  FGB is never easy but proved even harder after Tuesdays WOD.  Moody gets the props of the day for continuing on after a setback.  Although, I do not want to give the wrong impression that CrossFit promotes “such behavior,” I will admit it reminds me of one of CrossFit’s famous quotes….. “Men will die for points.”    

WOD

20 Kettlebell Swings

40 Paratroopers

3 Rounds for Time!

“The social dynamic of group classes is extremely powerful. Run correctly, they motivate an athletic output that is only rarely matched in one-on-one training. The competition and camaraderie of the group classes motivated our line “Men will die for points” and the recognition that CrossFit is “the sport of fitness.” ~ Glassman

Happy Wednesday CataMount CrossFitter’s!  You knew it was bound to happen, the last time we performed FGB was 12/16/09!

WOD

 “Fight Gone Bad!”

Three rounds of:

Wall-balls (Reps)

Sumo deadlift high-pull (Reps)

Box Jump (Reps)

Push-press (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Points will be added at the end of all three rounds for your total score!

“Only one who devotes himself to a cause with his whole strength and soul can be a true master.  For this reason mastery demands all of a person.” ~ Albert Einstein

I love me some Einstein!!!!

Note:  Last call for grouping up for Sunday, let’s get our plans together before we head South, I don’t want anybody in our crew left out.  Speak up if you are willing to drive and/or prefer co-pilot.

Good Morning CataMount CrossFitter’s! 

WOD

Power Cleans performed as a ladder with 70% of 1 RM (rep max).

1 power clean the first minute, 2 power cleans the second minute, 3 power cleans the third minute, etc.

With a continuously running clock, you will perform these power cleans for as many rounds as you can until you can’t finish the number of reps for that minute.

“Optimism is essential to achievement and it is also the foundation of courage and true progress.” ~ Nicholas Murray Butler

 NOTE:On January 4^Th we performed power cleans in reps of 3.  If you are unsure of your 1RM, add 5 to 10 lbs more to your recorded weight.  You will be using 70% of that weight for today’s WOD.  If you do not have any numbers recorded, don’t worry, we will help you!!

Happy March CataMount CrossFitter’s!  Those garage doors will be open before you know it! I hope you all had a wonderful weekend! Let our week begin…  

WOD                                                                               

Pull Ups

Push Ups

Sit Ups

Squats

To be performed in the following reps: 30-25-20-15-10-5

“Continuous effort-not strength or intelligence – is the key to unlocking our potential.” ~ Winston Churchill

~Rest Day~