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Home | Info | Archives | Tomorrow | Text Only 2008 November October September August July June May April March February January 2007 December November October September August July June May April March February November 2008 Wednesday November 19 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 90% x 1, 80% x 3, 90% x 1, 85% x 2, 90% x 1 3 rounds for time of: 20 kipping pull-ups 15 KB swings - 35% BW Catalyst Athletics Training Facility We are officially relocating and opening a new training facility in Sunnyvale, California. This new 4000+ square foot facility will be home to our Olympic weightlifting team and training, CrossFit program, personal training and other services, as well as our headquarter offices for the Performance Menu. We expect to open the doors to the public by mid-January. Gym Website Comments (13) Post numbers and questions to comments Josh & Mary Everett Tuesday November 18 2008 Muscle snatch - heavy single Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 3 3 rounds for time of: 10 walking lunges 10 box jumps - mid-thigh+ Comments (11) Post numbers and questions to comments Monday November 17 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 3 Back squat - 85% x 2 x 3 3 sets of: A. Chin-ups - max B. GHD reverse crunch x 15 Week 2B2 Comments (15) Post numbers and questions to comments Sunday November 16 2008 Rest Day "...the short answer to the question is that I didn’t train for the CrossFit Games… And the long answer isn’t nearly as complicated or as interesting as most people are hoping when they ask." From Preparation for The CrossFit Games by Josh Everett, Performance Menu Issue 46 Comments (0) Post numbers and questions to comments The Traveling Dutchman Saturday November 15 2008 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 90% x 2 x 2 3 rounds for time: 10 KB swings - 30% BW 50 m sprint 1 min rest Comments (7) Post numbers and questions to comments Friday November 14 2008 Power snatch - 80% x 1 x 4 Clean & jerk - (70% x 1, 80% x 1) x 2 3 rounds for time: 500 m row 10 Sandbag halfmoons - 30% BW Comments (12) Post numbers and questions to comments The biggest jerk NorCal Strength & Conditioning has ever seen. Thursday November 13 2008 Rest Day Example Dynamic Warm-up - Watch Video Comments (9) Post numbers and questions to comments Janine from the great white north (east) Wednesday November 12 2008 Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 Front squat - 85% x 2 x 3 Hanging leg raises - 3 x 15 Comments (9) Post numbers and questions to comments Tuesday November 11 2008 Muscle snatch - heavy single Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2 Power clean & jerk - 80% x 1 x 4 20-15-10 reps for time: Jumping sit-ups Kipping pull-ups Comments (16) Post numbers and questions to comments Monday November 10 2008 Snatch - 85% x 1 x 4 Clean & jerk - 85% x 1 x 4 Front squat - (80% x 2, 85% x 1) x 3 Weighted GHD sit-ups - 3 x 10 Week 1B2 Comments (15) Post numbers and questions to comments Sunday November 9 2008 Rest Day MetCon Workout - Watch Video Comments (4) Post numbers and questions to comments Saturday November 8 2008 Snatch - Max Clean & jerk - Max Back squat - Max Ab work of choice You should be considerably more recovered after this week. Take a max of 3 attempts at a given weight before moving on to the next exercise. Rest 10-15 minutes between exercises. Comments (10) Post numbers and questions to comments Weightlifting seminar at Primal Fitness Oct 2007 Friday November 7 2008 Rest Day Our next Olympic Weightlifting Seminar will be January 10-11 at Primal Fitness in Washington, DC. This one sold out last year, so get on it. Info & Registration Comments (7) Post numbers and questions to comments Thursday November 6 2008 Snatch + power snatch - 60% x 4 sets Overhead squat - 85% x 1 x 2 3 sets of: A. 40 Russian twists B. 15 Hanging leg raise Bar Loading Trick - Watch Video Comments (19) Post numbers and questions to comments Wednesday November 5 2008 Front squat - 90% x 1 Rack jerk - 70% x 2 x 3 For time: 3 rounds: 200 m row 10 kipping pull-ups 2 min rest 2 rounds: 300 m row 10 box jumps Comments (9) Post numbers and questions to comments Robb Wolf Tuesday November 4 2008 Muscle snatch - heavy single Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets 20-15-10 reps for time of: Burpees Kipping pull-ups Comments (20) Post numbers and questions to comments Nicki learning how to use straps Monday November 3 2008 Back squat - 90% x 2 x 2 Snatch pull - 107% x 1 x 2 Press - 80% x 4 x 4 Pull-ups - 3 x max Weighted GHD sit-ups - 3 x 10 Week 4S2 Comments (17) Post numbers and questions to comments Sunday November 2 2008 Rest Day Overhead squats - Watch Video Comments (8) Post numbers and questions to comments Saturday November 1 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab work of choice Performance Menu Issue 46 - November 2008 Subscriber Download | Purchase Issue Preparation for the CrossFit Games Josh Everett Josh Everett discusses his preparation - or lack thereof - for the 2008 CrossFit Games Selling the Training Benefit Michael Rutherford The first in a series about responsibilities of the trainer and coach Heavy with Years Matt Foreman A look at strategies for preserving the ability to train at older ages Attitude Adjustment Greg Everett A plea for professionalism in the fitness industry Cooking with Scotty Scotty Hagnas Chocolate Almond Milk Chocolate Pudding Carrot Cake Muffins Meringue Pumpkin Meringue Pie Comments (9) Post numbers and questions to comments   All content © Catalyst Athletics, LLC