Catalyst Athletics/CrossFit

[DEEPER KEMICAL]

for those of you who love CrossFit and Oly Lifting, this site may be the perfect mesh for you. TopRock turned me on to this site and I love it. I am a huge fan of olympic lifting and to pair that with the fundamentals of CrossFit, was right up my alley.

http://www.performancemenu.com/index.php


i am thinking of keeping my journal here to track progress

[toprockcantbstoppd]

i thought you would've heard about it already. Shiiiit, I would've put you on sooner dude. Those guys are as aggro as it comes!

[DEEPER KEMICAL]

Never even knew about it kid. So glad i do now.

I am going to go light for a little while to get these movements down. I've never done a snatch, but it seems like a lot of these workouts revolve around them

[toprockcantbstoppd]

Snatches are really hard. I would start with light (pvc/dowel) hang power snatches, and gradually increase the ROM. Personal observ. and exper.:

1. Keep the bar as close as possible to your body
2. bend your arms as late as possible
3. get junk yard dog aggressive with the bar
4. stomp hard and fast to avoid landing too wide
5. Activate your midline and shoulders immediately to catch and support the weight
6. be preparded to have to really balance.

[DEEPER KEMICAL]

shitttttttt

yesterday i was snatching only 125 and that shit felt heavy. today calls for
Muscle Snatch - 77% x 2 x 3
Power Snatch - 77% x 2 x 3
Power Clean + Push Jerk - 77% x 2 x 3

[DEEPER KEMICAL]

Yo what kind of olympic shoes do you wear?

i was thinking of grabbing a pair of DoWins

[toprockcantbstoppd]

Yo what kind of olympic shoes do you wear?

i was thinking of grabbing a pair of DoWins

I have to order some this month. Do Wins are straight for the price. The new Rogue Fitness ones are real dope. You coul get some Chuck T's. Powerlifters swear by them. I've been lifting barefoot lately (fuck it, it's my place!).

[DEEPER KEMICAL]

I have to order some this month. Do Wins are straight for the price. The new Rogue Fitness ones are real dope. You coul get some Chuck T's. Powerlifters swear by them. I've been lifting barefoot lately (fuck it, it's my place!).

haha word. i saw the rougues just now. they look good too

i think chuck t's are great for deadlifts but not for olympic movements like cleans, snatches etc.

but what do i know, i deadlift in my socks!

[toprockcantbstoppd]

haha word. i saw the rougues just now. they look good too

i think chuck t's are great for deadlifts but not for olympic movements like cleans, snatches etc.

but what do i know, i deadlift in my socks!

you're probably right. Go with DoWins or Rogue's.

[DEEPER KEMICAL]

ill be honest. im actually nervous about doing this style of training in my gym. ive never truly done olympic lifts so this is going to be a huge awakening for me.

[toprockcantbstoppd]

ill be honest. im actually nervous about doing this style of training in my gym. ive never truly done olympic lifts so this is going to be a huge awakening for me.

werd

[DEEPER KEMICAL]

Muscle Snatch
115 x 2
115 x 2
115 x 2

Power Snatch
145 x 2
145 x 2
145 x 2

Power Clean + Push Jerk
170 x 2
170 x 2
170 x 2

Metcon did at my own pace, no timing.
100 m sprint
18 kipping pull-ups
12 pushups

huffing and puffing at the end. DRENCHED in sweat. loved it! an only took me 42 min total!

[DEEPER KEMICAL]

geez, snatches AGAIN today, but they are full snatches.

* Snatch - 82% x 1 x 3
* Clean & Jerk - 82% x 1 x 3
* Front Squat - 88% x 2 x 3


3 rounds for time of:
40 sit-ups
20 KB swings - 30% BW
10 box jumps - mid-thigh

[toprockcantbstoppd]

geez, snatches AGAIN today

Yes, because you suck at them.

[DEEPER KEMICAL]

Yes, because you suck at them.

but im still doing them! thats all that counts!!!

[toprockcantbstoppd]

but im still doing them! thats all that counts!!!

And that's the point. Just the fact that you're doing them makes you better than 99% of the other people you know that "workout". keep up the good work DK! I was just bustin' balls.

[DEEPER KEMICAL]

And that's the point. Just the fact that you're doing them makes you better than 99% of the other people you know that "workout". keep up the good work DK! I was just bustin' balls.

hell yea bro! i love motivation by bashing!

People in my gym see me doing the same movement 3 days in a row LOL. but im loving it. its such a taxing workout. fucking drenched in sweat within the first 20 min. MAX OT couldnt touch this

[DEEPER KEMICAL]

Snatch
135 x 1
135 x 1
135 x 1
135 x 1

Clean & Jerk
170 x 1
170 x 1
170 x 1
170 x 1

Front Squat
225 x 2
225 x 2
225 x 2

MetaCon (didnt time myself yet, and i dropped the situps, my low back is so shot)
3 rounds
20 KB swings - 30% BW
10 box jumps - mid-thigh

[DEEPER KEMICAL]

snatches need LOTS of work.

135 may sound light, but to throw that shit overhead and OH squat takes some damn good technique. im getting there tho!

[toprockcantbstoppd]

snatches need LOTS of work.

135 may sound light, but to throw that shit overhead and OH squat takes some damn good technique. im getting there tho!

Oh yeah. 45 lbs. is hard to stabilize at first. People have no idea.