Catalyst Varsity

Young Athlete Development

Aside from making our programs fun and exciting for our young athletes, we also plan our programming according to canadas long term athlete development program. We focus on the the proper skills according to different windows of trainability.

Here is an example from canadian sport for life.

"This first window of trainability for speed development (girls: 6-8; boys: 7-9) should focus on agility, quickness and segmental speed in a multi- directional manner with movements lasting less than 5 seconds." 

"During this stage, over the course of 4-10 weeks depending on the program, children are encouraged to participate in several sports, multi- skilled activities and play team games to enhance decision-making. This should approach a total of 10 hours per week towards the end of this stage. 1-2 of these hours should be general athletic skills with an emphasis on running, jumping and throwing. This helps develop a solid base of general physical skills required to support all round athletic ability.

All physical activity performed for general aerobic and anaerobic alactic development whether at school, clubs or community centers should be in a safe fun environment. Activities should be all-inclusive with no formal competition or periodization at this Stage."

 

for more information on the different stages of long term athlete development, check out www.ltad.ca

 

 

Tuesday September 6

Training gymnastic movements is important for any athlete. Check out this video of UFC champion George St. Pierre training gymnastics. GSP Gymnastics training

 

Buy in (Demo)


3 x or 5:00
3 Forward rolls => 5 Bear crawl U pattern => 7 Lat hops => Vault 


WOD (Demo)

"Jumpy Nicole"


Complete as many rounds in 20 minutes as you can of:
30 Box Jumps, Boys 36"/Girls 24"
Max rep Pull-ups

Cash out
2 x
Basic Dot Drill, 10 times
10 T Holds
25 Sit ups

Monday August 29th

Kids Jiu Jitsu Starts today. 

Every Monday and Wednesday at 4:30 in the new space and industrial park.

 

Buy in
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times 



WOD (Demo)

"Alyssa"


5 Rounds
1 Muscle ups
3 Handstand push ups
10 Hang power snatches, Boys 95 pounds/Girls 65 pounds


Muscle up progressions

Cash out
1:00 Jump rope
15 Toes to bar
20 Sit ups

Thursday Aug 25

Buy in (Demo)
2 x
Partner hop around your partner 6 times
15 squats


WOD (Demo)

30 Muscle up progression


Cash out
max hold handstands against wall
3 Skin the cats
10 Toes to bar

3 rounds

 

Monday August 22

Buy in
25 sit ups
20 Toes to bar
15 Knees to elbows

Varsity WOD
Five rounds for time of:
15 Push jerks, 135 Boys/95 Girls
5 Ice cream makers


Wall walk demo

Cash out
2 x
Max plank hold on elbows
1:00 Total time L-sit
20 yards wall walk or handstand walk

Friday Aug 19

Buy in (Demo)
3 x 
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand


Varsity WOD (Demo)

3 Rounds
Run 800 M
20 Box jumps, Boys 36"/ Girls 30"


Cash out
3:00
Max handstand hold then use the remaining time to do as many single leg side to side hops as you are able to

August 17

Buy In

Play on the bars for 5-10 minutes. When you fall off jog 100 M and do 10 squats and 5 push ups


WOD (Demo)

"GD"

Varsity:
AMRAP in 15
3 Thrusters, Boys 135#/ Girls 95#
7 Burpees
10 Double unders


**** If you are unable to do double unders you can sub side to side hops over a small hurdle

Cash out
3 x
Max L hang 
3 Bear crawl L patterns
3 Forward rolls

Monday August 15 - Squat Day!

Fundamental skill work  from CFK:

The Squat

Heels shoulder width apart
Starts and ends with knees and hips open
Hips move back and down to below parallel
Lumbar curve maintained throughout entire movement
Weight in the heels
Knees track in line with feet
Chest up
Head neutral, eyes on the horizon

 

Buy in:
3 Forward rolls => 3 Bear crawl U patterns => 100 M Shuttle run (25 M there and back twice) => 5 Lat hops through hurdles => Vault


Varsity WOD:
3 Rounds
Run 800
25 Excellent squats 


Cash out:
Max box jumps (20-24") in 60 seconds.
Max sit ups in 60 seconds

Tumbling

 It's a huge part of crossfit varsity. Even if our focus for the day is on weightlifting, we use tumbling in our warmups. When I did my CrossFit level 1, the main instructor was Stephan Rochet. Of the 10 general physical skills we aim  to develop in crossfit, Rochet says tumbling is key in at least six of them.

"Strength: Tumbling works all of your muscles from every angle. It makes your core and limbs “connected” and makes you “sport strong.”

Flexibility: Tumbling is a great form of dynamic mobility. That is, you move your joints (shoulders, hips, knees, ankles, wrists and elbows) through a full range of motion as you tumble. This is essential for injury prevention and peak performance.

Coordination: Regular tumbling practice enables you to use all of your body parts together in precise movements. Your muscles learn to work together to move your body efficiently. That is coordination. And this coordination will transfer to other activities, thereby making the skills of your sport easier to learn.

Agility: The essence of sports is controlling one’s body through space, through all levels (ie: from lying on the ground to as high in the air as you can leap) in a quick, efficient manner. With tumbling practice, you become much better at controlling your body, changing direction quickly, recovering from a bad position and staying in balance. All of this adds up to a more agile athlete.

Balance: All of the rolls, cartwheels and other dynamic movements of tumbling force an athlete to “feel” their center of gravity and keep it aligned with their supportive base. This is the essence of balance and it is a vital sports skill. 

Accuracy: I call this skill “fluidity.” As an athlete gets better at tumbling, his or her athletic (sports) movements become “smoother” or more coordinated. Basically, the athlete has more body control and is more precise in movement."

Todays Varsity Workout 

Buy in:
3 x
2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier => 10 Push ups => 10 Squats


WOD (Demo)

Three year old Jeremy B. lost his life in a tragic accident Thursday, July 6th, 2007.
In young Jeremy's honor the following kid's workout will be known from here on as:

"Jeremy"

Varsity:
Three rounds, 21-15- and 9 reps, for time of:
Overhead squats, Boys 95 pounds/Girls 65 pounds
Burpees
  

Cash out
2x
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

 

Saturday August 13

Buy in:
3 x
2 Forward rolls => Bear crawl 25 M => 10 Side to side hop over a small barrier => 10 Push ups => 10 Squats


WOD (Demo)

Three year old Jeremy B. lost his life in a tragic accident Thursday, July 6th, 2007.
In young Jeremy's honor the following kid's workout will be known from here on as:

"Jeremy"

Varsity:
Three rounds, 21-15- and 9 reps, for time of:
Overhead squats, Boys 95 pounds/Girls 65 pounds
Burpees


Cash out
2x
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold