November 2007
|
|
|
|
|
Robb Wolf is finally branching out and offering Jazzercise classes
|
|
- Snatch push press + overhead squat – 1+ 2 up to heaviest set possible
- Power clean + push press + push jerk – 60% x 3 sets
3 rounds for time of:
50 m sprint
20 KB cross-chops
15 kipping pull-ups
Post numbers and questions to comments.
|
| |
| |
|
|
Rest Day
Weightlifting Nutrition - From Performance Menu issues 34 & 35
A complete discussion of nutrition for weightlifting, including bodyweight manipulation and management.
"The fundamental goal of any athletic nutritional approach is to support continued performance gains. Depending on the sport in question, performance-oriented nutrition may or may not be optimally supportive of health. Endurance sports with their demand of enormous quantities of dense carbohydrate sources—at least within the context of a traditional endurance sport nutritional approach; arguments against that are far outside the scope of this article—are probably the least conducive to health and longevity, surpassed perhaps only by bowling. By coincidence only, the nutritional approach that best serves the competitive weightlifter is also one that supports long-term health quite well. Super-heavyweights are an exception in most cases because the remarkably great demand for total calorie intake reaches beyond what can be achieved in an entirely healthy fashion; in addition to this is simply forcing the body to carry significantly more mass than it was intended to."
Purchase the Article (8 pg)
|
| |
| |
|
|
- Front squat – 75% x 3 x 5
- Clean pull – 100% x 3, 103% x 2, 105% x 1
- Rack jerk behind the neck – work up to heavy single
3 sets of:
Front plank – near max time
Lateral planks – near max time
3 rounds for time of:
10 Burpees
10 Sand bag clean to shoulder – 50% BW
300 m row
Post numbers and questions to comments.
|
| |
| |
|
|
|
|
Cody demonstrating his bar levitating ability
|
|
- 3-position snatch – 60% x 3 sets
- muscle snatch + snatch balance – 1 + 2 x 3 sets
4 rounds for time of:
5 KB upright row - 35% BW
5 KB swings – 35% BW
5 KB snatch / arm – 25% BW
Post numbers and questions to comments.
New Records
The first 8 weeks of the CA WOD have produced some impressive improvements, some as high as 15-20 lbs on a single lift. Nice work to all of you who stuck with it. More to come!
|
| |
| |
|
|
- Back squat – 75% x 3 x 5
- Snatch deadlift – work up to 105% x 3
- Push press – 5 x 3
- Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
- Turkish get-up sit-ups – 35% BW x 6/side x 3 sets
Post numbers and questions to comments.
We start a new strength cycle today.
Check out some video of Mike's Gym lifters snatching during Mike Burgener's last CrossFit weightlifting seminar.
Coach Burgener's next seminars are sold out, but look for more later in the year. Space still available for the CA seminars in January in Florida and June in Portland. Sign up and quit lifting like a wanker.
|
| |
| |
|
|
|
|
Robb's a nice enough guy and a great coach; he just gets bored easily.
|
|
Rest Day
Rest well today; ice bath, contrast baths, massage, stretching, etc. are advised. We're starting a new strength cycle tomorrow.
|
| |
| |
|
|
- Snatch - Record attempt
- Clean & jerk - record attempt
Post numbers and questions to comments.
Give yourself 10-15 minutes rest between snatches and clean & jerks, but stay warm.
|
| |
| |
|
|
|
|
Dumbbell Sotts press
|
|
Snatch - 50% x 1 x 3-5
Clean & Jerk - 50% x 1 x 3-5
Post numbers and questions to comments.
Today's workout should be very light, very fast, and very non-taxing. This is really a rest day with some movement practice to keep the patterns sharp. Tomorrow we go for some new records.
|
| |
| |
|
|
|
|
Olympic weightlifting seminar, Fallbrook, CA 2007
|
|
Rest Day
Happy thanksgiving. It's pure luck the holiday is coinciding with a rest day--enjoy it.
|
| |
| |
|
|
- Snatch - 85% x 1 x 2
- Clean & jerk - 85% x 1 x 2
- Front & Lateral planks - 3 x near max time
Post numbers and questions to comments.
Olympic Weightlifting Seminar
Spots still open for our January weightlifting seminar in Florida. Your space can be reserved with a deposit of as little $100. No previous experience with the Olympic lifts is required.
|
| |
| |
|
|
|
|
New Catalyst Athletics merchandise
|
|
- Snatch - 90% x 1 x 1
- Clean & Jerk - 90% x 1 x 1
- Front & lateral planks - 3 x near max time
Post numbers and questions to comments.
Catalyst Athletics Merchandise
New Catalyst Athletics and Performance Menu shirts, sweatshirts, tanks and long-sleeve shirts are now available through CafePress. All items guaranteed to make you less of a wanker. View Now
|
| |
| |
|
|
|
|
Good delivery of the bar to the rack position
|
|
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 2
- Front squat - 90% x 1 x 1
Post numbers and questions to comments.
We're starting the final week of this Bulgarian cycle. CrossFit training will be dropped completely, and the volume of the lifts will be very low as well. If you must perform some metCon, do it before Thursday and keep it as light as possible. Prepare for PR attempts on Saturday.
|
| |
| |
|
|
|
|
CrossFit Extreme Fitness grand opening
|
|
Rest Day
CrossFit Extreme Fitness held its grand opening last weekend in Rockville, Maryland. Congratulations to Judd and the gang.
|
| |
| |
|
|
- Snatch - 95% x 1 x 1
- Clean & Jerk - 95% x 1 x 1
- Front squat - 90% X 2 X 2
Post numbers and questions to comments.
Robb Wolf Saved My Life
Make sure to check out the interview with Performance Menu co-founder and CrossFit NorCal founder Robb Wolf on crossfit.com. Robb is one of the earliest CF adopters and promoters as a co-founder of the first CF affiliate, CrossFit North, now CrossFit Seattle, and is the genius behind the aptly named RobbWolf.com.
|
| |
| |
|
|
- Snatch - 80% x 1 x 2
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
10 sand bag power clean - 30% BW
15 ring dips
10 Turkish Get-up sit-ups (5 each side) -- 25% BW
Post numbers and questions to comments.
"How many warm-up sets and reps should I take to get to the prescribed load?"
Common question, simple answer: As few as possible. Be sure you're warm, be sure your movement is sound, but do this with as little work as you can to minimize fatigue. Over time, you'll find you can take bigger and bigger jumps in weight on your way up.
For example, a heavy single in the front squat might look like the bar for several reps, 50 x 3, 90 x 2, 110 x 1, 130 x 1, 150 x 1. A heavy single in the snatch may look like bar, 50 x 2, 70 x 2, 90 x 1, 100 x 1.
These are big jumps, and it may take quite a long time to get to this point. Also, the more technical the lift, likely the smaller the weight increases will need to be. That is, huge jumps in the squat, big jumps in the clean & jerk, and the smallest in the snatch. Find what works best for you, but always be ready to improve upon your current system.
|
| |
| |
|
|
Rest Day
Check out the new Catalyst Athletics Photo & Video Gallery. All photos and videos on the site are now in one location. Search function coming soon. Or eventually.
|
| |
| |
|
|
|
|
Lani instructing the deadlift at the Stone Clinic seminar about a million years ago. We miss you Lani!
|
|
- Snatch - 90% x 1 x 1
- Clean & Jerk - 100% x 1 x 1
- Front squat - 90% x 2 x 1
3 rounds for time of:
30 Jumping pull-ups
20 Sprawl ball - 10% BW
20 KB cross chops 25% BW
Post numbers and questions to comments.
Eva T's Austere Situation - Uncensored
Watch the Video
Eva T was in town for Coach Burgener's CrossFit Olympic weightlifting certification last weekend and asked for a workout on Friday (probably the last time she'll make that mistake). I threw a few unfamiliar exercises and pieces of gear at her and set her loose. The profanity and name-calling began within the first minute of the approximately 18-minute bloodbath. Her workout:
2 rounds of
10 sand bag cleans to shoulder - 55% bodyweight
20 rope pull-ups
10 Turkish Get-up + 2 snatch - 25% bodyweight
True to form, Eva crushed it despite having no experience with the exercises and within hours informed me she planned to repeat the experience soon.
|
| |
| |
|
|
|
|
Tom Brose of CF DC at the DC lifting clinic
|
|
- Snatch - 80% x 1 x 2
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb
Post numbers and questions to comments.
With your help, we managed to raise just under $5000 for the Yeh family at the DC weightlifting clinic. A huge thanks again to everyone who made it out.
Portland Weightlifting Seminar - June 7-8
We've just scheduled another Performance Weightlifting Coach clinic June 7-8 at CrossFit Portland.
Before that is the Florida clinic January 19-20 at CrossFit Evolution.
From recent clinic attendees:
"I would recommend this event to anyone serious about becoming better at and teaching the lifts."
—John Nguyen, FIT Barbell
"I strongly recommend it! Greg calls it like it is in a practical, informative, and often humorous style. If you get the opportunity to attend I’m sure you will have fun learning from the pros and meeting a lot of great people."
—Angela Horswill
"As an athlete I was able to correct or improve my technique substantially with just the two day clinic. As a trainer it was valuable to hear how to teach the lifts again from a different perspective. Most instructors don't allow for much flexibility or individualism with the lifts, but your clinic showed how different body types will need to adjust to be in correct positions to execute the lifts safely. The material was presented in perfect order from the ground up, starting with squat position and progressing all the way to jerks. It makes a good blueprint when teaching a client totally new to weighlifting."
—Jimmy Noriega, FIT Barbell
"Attending the seminar was the best thing I have ever done for my lifting."
—Derek Simonds
"I've had experience with many coaches during my time in sports (was a competive swimmer) and there are two things I believe make a great one: knowledge and enthusiasm for what they are teaching. Greg possesses both in large quantities."
—Kyle Sattgast
|
| |
| |
|
|
|
|
Eva T getting worked
|
|
- Snatch - 100% x 1 x 1
- Clean & Jerk 90 % x 1 x 1
- Front squat - 90% x 2 x 1
Post numbers and questions to comments.
We're aiming to hit a single with your best snatch today. Depending on how well you're adapting to this type of training, this may come surprisingly easily, or you may find it out of reach. Don't worry if it's the latter. Training volume will be dropping this week and next week. MAKE SURE you allow yourself to recover adequately this week.
|
| |
| |
|
|
Rest Day
Best wishes to Chanii, who's off to the middle east again.
|
| |
| |
|
|
|
|
Rob Earwicker
|
|
- Snatch – 95% x 1 x 2
- Clean & Jerk – 95% x 1 x 2
- Front Squat – 90% x 2 x 2
Post numbers and questions to comments.
Read more about the CA WOD programming in the article from this month's Performance Menu - Download PDF
|
| |
| |
|
|
- Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique
- Snatch – 80% x 1 x 5
- Clean & Jerk – 80% x 1 x 5
For time:
1000 m row
20 push ball - 12% BW
20 kipping pull-ups
750 m row
15 push ball
15 kipping pull-ups
500 m row
10 push ball
10 kipping pull-ups
Post numbers and questions to comments.
|
| |
| |
|
|
Rest Day
Most likely you're quite near death at this point. That's normal. We won't think any less of you if you scale the training down--Don't be a hero!
Movement Learning Hierarchy
Position -> Movement -> Speed - > Load
With a moment of consideration, this order of priorities likely seems obvious, but violation of it is rampant, and consequently, skilled movement learning often progresses much more slowly than it needs to. Once more this is an issue of being patient enough to let the foundation dry before you start trying to hang the curtains.
|
| |
| |
|
|
|
|
Tess and Coach Burgener
|
|
- Snatch – 90% x 1 x 3
- Clean & Jerk – 90% x 1 x 3
- Front Squat – 90% x 2 x 2
3 rounds for time of:
200 M sprint
10 clapping push-ups
15 Knees to elbows
20 walking lunges
Post numbers and questions to comments.
|
| |
| |
|
|
|
|
Hang position
|
|
- Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
4 rounds for time of:
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW
Post numbers and questions to comments.
In the hang position, the hips and knees are back, the shoulders are in front of the bar, the bar is between above the knees and mid-thigh, the weight is near the heels, the back is arched back tightly, and the elbows are rotated out.
|
| |
| |
|
|
|
|
DC weightlifting clinic at Primal Fitness
|
|
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Front squat - 85% x 2 x 3
Post numbers and questions to comments.
We're starting week 2 of the Bulgarian cycle. If you're feeling wasted, drop the number of sets as needed. Tomorrow will be a light day--you can reduce the loading if necessary--so try to hit these numbers today.
|
| |
| |
|
|
|
|
Beau Burgener
|
|
Rest Day
Beau Burgener is finishing up his second week of Navy bootcamp along with Blake Glassman. Best wishes to both of them.
|
| |
| |
|
|
|
|
Danny Wright of FAST builds excellent patches, such as the ones at UC Riverside and RBV High School.
|
|
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
Post numbers and questions to comments.
New Affiliate Program - Make Some Money on Us
Our store affiliate program is finally up and running. Make a minimum of 15% commission on sales originating from your website.
Sign Up Here
|
| |
| |
|
|
|
|
Jeff Garumba of CrossFit Oceanside
|
|
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups
Post numbers and questions to comments.
CrossFit Oceanside has moved into their new larger location. Go check it out.
|
| |
| |
|
|
Rest Day
Issue 34 of the Performance Menu is out:
Weightlifting Nutrition: Part 1
Greg Everett
The basics of nutrition for the weightlifter
Iron Cross Progression
Steven Low
A complete guide to developing the iron cross
Mass Gain Results
Matt Cricchio
Two individuals’ results from the Performance Menu Mass Gain
program
Catalyst Athletics Workout of the Day
Greg Everett
A complete explanation of the origins and programming behind
the new Catalyst Athletics WOD
Cooking with Scotty
Scotty Hagnas
Sweet Potato Pie
Mexican Mocha
Deli Meat Roll-ups
Pork Chops & Apple Sauce
Tomato Cucumber Sala
|
| |
| |
