Every week, I preview our group workouts ahead, and share one lesson from my 30 years coaching fitness. This week:
Introduction:
- I share the workouts planned for this week at Catalyst, encouraging you to try them or book a “No Sweat Intro” to meet our coaches.
- I emphasize the importance of commitment as the New Year approaches. Resolutions are great, but real change comes from immersing yourself fully—what we call the Golden Habits Challenge or Golden Hour Challenge.
- I explain that forming habits takes repetition, and while the first steps may feel hard, consistency transforms these actions into a lifestyle. A year from now, working out can become part of your identity.
- Reflecting on my own journey, I discuss how I initially dismissed CrossFit in 2003. However, by 2006, I launched a study into exercise adherence, discovering that people preferred workouts that felt broad, inclusive, and like a game. This led me to embrace CrossFit as part of a broader prescription for sustainable fitness.
- I encourage you to commit to showing up consistently for three months, even on challenging days, to make fitness a lasting habit.
Weekly Plan:
- Monday: Aerobic workout incorporating air bike, jogging, rowing, and skiing intervals with rest periods. The focus is on creating a welcoming, progress-oriented environment without judgment.
- Tuesday: Strength training with push press and cleans, performing five sets of five for each. These movements develop functional strength for everyday tasks and long-term independence.
- Wednesday: Aerobic work (lunges, curl-and-press, step-and-squat) followed by the classic CrossFit workout “Angie” (100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats), where participants can strategize their approach.
- Thursday: Strength focus on heavier sumo deadlifts and thrusters, coupled with aerobic core work (burpees and planks). The workout includes the classic CrossFit workout “Elizabeth” (21-15-9 reps of squat cleans and ring dips).
- Friday: Supersets targeting balanced joint strength (leg raises, back extensions, planks, lunges, curls, dips) followed by aerobic work.
- Saturday: Catalyst tradition: “Super Meet.” Participants attempt their heaviest lifts across six movements (snatch, clean-and-jerk, back squat, deadlift, press, and weighted pull-up), adding their best lifts for a cumulative score.
You can subscribe on:
Apple Podcasts
Spotify
or Amazon Music.
Or just paste the RSS feed into your favorite podcast player:
https://feeds.captivate.fm/thecatalystmethod/