Every week, I preview our group workouts ahead, and share one lesson from my 30 years coaching fitness. This week:
Introduction:
- I discuss misconceptions about New Year’s resolutions, emphasizing that continuous improvement is more important than just showing up or starting over repeatedly.
- I highlight Catalyst’s focus on functional, varied workouts that are tailored to individuals and designed to prepare them for real-life challenges.
Workout Philosophy:
- I emphasize that every workout at Catalyst is meaningful, designed to create real physical and functional improvements.
- I critique traditional machine-dominant gyms for their lack of functional movement and intensity, pointing out the inefficiency of spending hours there without making real progress.
Weekly Plan:
- Monday: Strength training with push press and cleans to prepare for functional challenges like snow shoveling.
- Tuesday: High-intensity workout with power cleans and rowing intervals, focusing on hip and hamstring strength.
- Wednesday: Strength work with sumo deadlifts and thrusters, followed by functional aerobic work (farmer’s carries, sled pushes/pulls).
- Thursday: CrossFit “Hansen” workout (kettlebell swings, burpees, sit-ups) for endurance, followed by joint-balancing strength supersets.
- Friday: CrossFit workout “Danny” (box jumps, push presses, pull-ups), aiming for maximum rounds in 20 minutes to challenge personal limits.
Core Messages:
- Catalyst’s programming is designed to maximize effectiveness in minimal time.
- Focus on balance and functionality, avoiding overemphasis on specific muscle groups.
- Encouragement to compete against personal bests rather than others.
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