Heavy Cleans

Brian S

Don't go for a 1RM today if you're not feeling fantastic (8+ on a scale from 1 to 10. 1 being complete sh*t, 10 being invincible.)

---- Upcoming Events:

• TODAY! Saturday 4/19 - PaleoRx 2014 Info Meeting. 12pm
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Max Week Saturday 4/19

STRENGTH

establish a heavy clean within 12 minutes

CONDITIONING

WA State Sectionals 2010 - Individual Event 1

as many shoulder-to-overhead (70/50kg) as possible in 8 minutes. every minute on the minute run 100m.

Post load and score to whiteboard/the Cody app.

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How to Fix Disgusting Mutant Technique - Matt Foreman for Catalyst Athletics

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Changing Plates

Anastasia M

Not seen as a skill, the smaller details of workouts like changing weights out quickly can make or break a performance in a competition setting.

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 1/29

STRENGTH

deadlift 5x5

CONDITIONING

"TEST 4"

tabata squats immediately followed by ME muscle-ups in 4 minutes

Compare to 23NOV2011. Post score to whiteboard/comments/the Cody app.

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Squatting, Valgus Knees, The Knees-Out Cue, and Facebook Coaches - Catalyst Athletics

Knowledge in Movement

Leslie drops the knowledge while Cheryl demonstrates the movement

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 12/4

STRENGTH

jerk 7x2

CONDITIONING

THE COMPLEX (from VERSUS II)

every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead

Rx = 61/45kg

You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.

Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.

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"Team work makes the dream work"

Are You a Good Teammate? - Catalyst Athletics (via Cody L)

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Hip-Halfway-Drop

Aimee P listens to Mark B as he explains the movement

One of the many ways to execute the front squat is to:

• unlock the HIP back
• squat down HALFWAY, or somewhere just above parallel
• then DROP into "the hole" to find and utilize the stretch reflex

This is, of course, only if you have a sound and completely controlled front squat.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for HALLOWEEN Thursday 10/31

STRENGTH

establish within 15 minutes:
front squat 3RM

then

a heavy TGU

ACTIVE RECOVERY

Trainer's Choice!

Post front squat to whiteboard/Cody.

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Yay (Bumper) Burpees!

Today's burpee standard ends with you standing completely on a bumper plate.

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WOD for Wednesday 2/6

STRENGTH

snatch balance 15x1

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes: 0:00, 2:00, 4:00, etc)
7 perfectly vertical kettlebell swings, 32/24kg
3 muscle-ups

(odd minutes: 1:00, 3:00, 5:00, etc)
7 front lunges, 32/24kg
7 burpees

Muscle-ups must start from full extension. The front lunge is stationary- step forward and return with kettlebell in rack. Burpees will finish by standing on a bumper plate.

Post snatch balance to whiteboard.

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Get Cozy Down There - Catalyst Athletics

Something I can't stand is watching lifters with weak or inconsistent bottom positions in the snatch rush out of the squat and drop the bar partway up, even in power snatches (this applies to jerks as well). These same athletes will often also complain about missing big attempts that "felt so easy" because they can't secure the bar overhead long enough to recover successfully... 

[read more] 

- Greg Everett

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Pushing the World Away

Not pushing up, but pushing the world away!

Celebrating love everyday: 200m run and 4 toes-to-bars because they got together in 2004. 8 pullups for the years they have been together. 12 pushups for the anniversary month. 19 squats for the anniversary date.

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WOD

1.
establish within 15 minutes:
1RM weighted pushup

Pay attention to the position of the weight on your back. Shoulders, mid/low back, hips/butt? What position is best served.

2.
"CC+DD"
as many rounds in 20:04
200m run
4 toes-to-bar
8 pullups
12 pushups
19 squats

Post results to whiteboard.

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Squat Stance & the Olympic Lifts - Catalyst Athletics

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Euro Invitational 2012

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WOD

establish within 15 minutes:
max standing box jump

then

Reebok CrossFit Euro Invitational 2012 - WOD 1

for time:
12 thruster, 60/43kg
12 box jump, 30/24"
9 thruster, 72/52kg
9 box jump, 30/24"
6 thruster, 84/61kg
6 box jump, 30/24"

Post time to whiteboard.

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(Clean) Rack Support - Catalyst Athletics
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Pullup/Pushup/Squat

"Amandi", Lyndsay, Lee, Garit, Kristin, Francine

Repeat for 1/3 of an hour.

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You should've known it was coming!

WOD

"CINDY"

as many rounds as possible for 20 minutes:
5 pullups
10 pushups
15 squats

compare to 13OCT2011, your Foundations Graduation, or AB's PR of 27 Rx. Post score to whiteboard!

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1. Top 10 Pitfalls to Weight Loss: Don't Make These Common Mistakes - Charles Poliquin
2. Clean Mass Gain: A Case Study - Catalyst Athletics

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Taped up for hook grip?

Lee (of the brothers Drury)

From Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches:

"Typically the Hook grip will be uncomfortable if not considerably painful initially. Consistent use will condition the offending structures appropriately over time and the grip will ultimately offer no trouble. It will, in fact, become more comfortable than a conventional overhand grip. Covering the thumbs with flexible athletic tape can reduce the discomfort and, for some, improve the feeling of grip security by increasing friction. Lifters can submerge the hands in ice water for 5-10 minutes after training to help reduce pain and speed the adaptation."

Do you use it?

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WOD

power snatch 8x2
heaving snatch balance 8x3

then

5 rounds of:
10 bent-over row
max hanging leg raise

Post results to comments!

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Six Truths of Weightlifting Technique - Catalyst Athletics

We have been hammering on #3, #4, and #5 recently. Read the rest at the cathletics.com.

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