For Time:400m Run
30 Box Jumps
30 Wall Ball
5 Rounds for time.
As Rx'd: 20" box, 20lbs Wall Ball.
Run: Catalyst large bay door to cone placed at end of Industrial Court 'B'. Must Round the cone. DUE TO WEATHER, RUNNING MAY BE DONE INSIDE ON A TREADMILL. HOWEVER, ATTEMPTS AT GYM RECORDS FOR 'KELLY' WILL NOT COUNT IF DONE ON A TREADMILL.
Box jumps: must come to full extension (knees locked out) on top of the box. Wall Ball: Must achieve a full squat at the bottom; ball must be over the green chalk line at the top of the throw, or the rep doesn't count.
Catalyst Records: 14:50SC* (MEN)
13:49 CB (WOMEN)
BASELINE WEEK SCHEDULE
MONDAY: Michael
TUESDAY: Angie
WEDNESDAY: Grace
THURSDAY Kelly
FRIDAY: Fran
SATURDAY: Deadlift Meet and Client/Member Party! Woo Hoo!
CATALYST FITNESS (DOWNTOWN) WILL RUN A SPECIAL CROSSFIT GROUP EVERY DAY AT NOON FOR BASELINE WEEK. YOU DON'T HAVE TO MISS A SINGLE WOD!
WHAT'S YOUR BASELINE: This week has been set aside as a test week to measure your fitness. We define 'fitness' as your ability to do work, and perform well at all 10 Fitness Standards as outlined in this article from the CrossFit Journal (and measured through our CAT Testing System.)
Each day, record your time on the WOD and add it to your total time for the week. After 5 days, you'll have your BASELINE.
For instance: Michael time (21:34) plus "Angie" time (12:36) plus "Grace" (7:18) equals 41:28 after Wednesday. After "Fran" on Friday, you'll have your total BASELINE score.
HOW YOU SHOULD APPROACH BASELINE WEEK: Aim to make every WOD on the day they're given. It will be hard to break records by Friday, but attempt to hit a PR in each workout. This is more a test of longevity than it is speed; your goal is completion of the week. In that vein, prioritize doing the WOD as prescribed rather than attempting a speed record.
TRACK YOUR PROGRESS on our Online Tracking System. It's free, automatically reminds you of your PR on each workout, and lets you see what your buddies did too! Not on there yet? Email chris@catalystgym.com to be added!