PDA

View Full Version : Training at Catalyst Athletics


Neill Smith
07-20-2009, 02:32 PM
I live in Boston and got sent to California to work for three weeks. At the end of week one I found out that I'm working less than a mile from Catalyst Athletics. I don't normally keep a public log, but thought this would be interesting for people who haven't had a chance to train with Greg and Company.

Steven Low
07-20-2009, 02:36 PM
Sounds good :)

Neill Smith
07-20-2009, 03:32 PM
Day one was Saturday, July 20. I went to the 10:00 AM CrossFit class and lucked out by being the only one. One of Greg's trainers (whose name I keep forgetting) ran the class.

Warm up:

Light 500m row.
Dynamic range of motion (DROM): butt kicks, walking Samson stretch, walking knee hugs, wrist, elbow and shoulder circles, trunk twists, etc.
Agility ladder.

The agility ladder was awesome. I had never done it before, but it feels like a perfect component to a warm up. It gets the feet moving quickly, continues opening the hips, and has a nice kinesthetic awareness component as the patterns get more complex. I'm always looking for more KA in my training.

Skill:

PVC snatch progression

Greg teaches a different progression than Coach Burgener. His progression, combined with the fact that I haven't done anything but power cleans for about two years, quickly exposed some glaring issues. Most notably, my landing position is totally broken. I'm looking forward to more technique work over the next couple of weeks.


Conditioning:

Four rounds for time:

15 double-unders
10 95# thrusters (prescription was 50% of max push press)
5 40# sandbag half-moons (over and back is one rep)


Completed and kicked my ass in 12:17. Sandbag half-moons are new to me. I'm not sure if they were the culprit, but I had a vicious quad soreness the next day, especially on the outside where it's usually not as bad.

Recovery:

Foam rolling.
Scapular wall slides.

Scapular wall slides are also new to me. I have terrible shoulder flexibility, and also have recurring neck spasms. This exercise is exactly what I and every other desk jockey need.

All in all, a great first workout.

Mike ODonnell
07-20-2009, 07:07 PM
Scapular wall slides are also new to me. I have terrible shoulder flexibility, and also have recurring neck spasms. This exercise is exactly what I and every other desk jockey need.

can you describe that a bit more.....sounds interesting.

Allen Yeh
07-20-2009, 07:41 PM
can you describe that a bit more.....sounds interesting.

Would it be these in drill number 7?

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/the_essential_8_mobility_drills

Neill Smith
07-20-2009, 08:41 PM
Would it be these in drill number 7?

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/the_essential_8_mobility_drills

It's more or less the same, but Caleb emphasized keeping the forearms vertical throughout. With sufficient flexibility (not mine) the arms get to overhead position. Most of the videos online never get there, but this one (http://www.youtube.com/watch?v=YXkARlSodso) looks good.

Blair Lowe
07-20-2009, 09:57 PM
http://www.youtube.com/watch?v=d6V2Exzb324&feature=channel_page

I focus on keeping the hand and elbow 90 degrees because sometimes the kids create an acute angle.

I still think I like cuban presses more.

Steven Low
07-20-2009, 10:19 PM
Yeah, Coach Sommer has them too as Blair posted above.

Basically, if your shoulder mobility sucks.. do them.

Neill Smith
07-21-2009, 08:52 AM
http://www.youtube.com/watch?v=d6V2Exzb324&feature=channel_page



Yeah, the form in this video is perfect.

Neill Smith
07-21-2009, 09:14 AM
Sunday was off, no classes at Catalyst Athletics. So day two was Monday, July 21. I went to the 6:00 PM class, which had about twelve people. Aimee was ran it with Greg also coaching after the warm up.

Warm Up:

Abbreviated snatch progression with PVC: five reps each of mid-hang muscle snatch, scarecrow snatch, mid-hang tall snatch, snatch. Finished with twenty overhead squats.


Power/Strength:

Work up to a max effort clean.

I went to the first Catalyst Athletics Olympic weightlifting seminar. At the end Greg told me that because of my levers I would always have a stronger power clean. So, for the past two years I've only been doing power cleans. Today we had this exchange:
NEILL: At the seminar you told me that my power clean would always be stronger than my (squat) clean. Do you still want me to get under the bar?
GREG: Oh yeah, that wasn't a pass to get out of cleans.
NEILL: D'oh!
Anyway, I worked up to 175#, which I think is the most I've ever gotten under. My best power clean is 195#.

Conditioning:

20, 15, 10 reps of

175# deadlift (40 - 50% of 1RM)
35# DB thruster (total weight equal to 35 - 40% of 1RM push press)
Knees to elbows


Finished and seeing stars in 12:14. After attending the Games, I adopted a little kip on the K2E. They still suck, but with some practice this will help. Midway through the first round Greg looks and says "Neill, you're really getting screwed with the thrusters this week." FML

Recovery:

Foam rolling and stretching


Two days in I'm feeling really out of shape. I can think of a few possible reasons:

I recently reintroduced caffeine, but I have it all before 10:00 AM. Am I crashing by 6:00 PM?
I recently reintroduced booze, but only the night before a day off, and not to excess. Still, maybe it could be affecting recovery?
I've been training alone for the last several years. Maybe I'm not going as hard as I thought? Maybe I slipped into programming conditioning workouts that play to my strengths?

Blair Lowe
07-22-2009, 08:10 PM
Some of my friends will note poor recovery for a day or two following even a glass or two of wine or beer.

Neill Smith
07-24-2009, 01:54 PM
Tuesday was off; day three was Wednesday, July 22.

Warm up:

Light 500m row
Joint mobility: different types of lunges and some hip opening drills on the floor


Strength:

Front squat: 4 sets of 3 at 165# (80% of 1RM)
Push press: 4 sets of 3 at 155# (80% of 1RM)

I sandbagged the front squats a little, but the push press is an honest 80%.

Conditioning:

Team workout for time:

Alone: 400m with 125# sandbag
As a team: 150m tire flip

Partition as needed (i.e., run a little, flip a little, run a little, etc.)

We had about ten people on the tire; so there was some standing and watching, but that suited me fine. I don't want to be scraping myself out of a sweat angel every day. We finished in just under 10:00.

Tire flips were fun. It's my first time doing them. There was a Goldilocks tire duo--one I couldn't get off of the ground and one pretty easy. I hope to do that movement again with a "just right" tire.

Recovery:

Foam rolling and stretching.

Neill Smith
07-24-2009, 02:02 PM
Day four, Thursday, July 23.

Warm up:

Agility ladder
PVC "Jedi Knights" and overhead squats


Power/Strength:

Snatch 95# 3x3

The prescription was 3x3, and I chose to make this technique work. It's been forever since I snatched regularly, and even longer since I did it with any instruction.

Conditioning:

3 rounds for time:

Row 500m
20 40# DB power cleans


13:09
The rest of the class did the workout that I did on Saturday, but Greg was nice enough not to punish me with a thrusters for the third time in a week. I probably wasn't getting enough leg drive on either the rows or the cleans, because my bi's were friggin' pumped, yo!

Recovery:

Foam rolling and stretching

Neill Smith
07-24-2009, 02:05 PM
Some of my friends will note poor recovery for a day or two following even a glass or two of wine or beer.

Don't let MOD hear you say that.

Neill Smith
07-28-2009, 03:06 PM
Day five, Monday, July 28

Warm up:

Light 500m row
PVC snatch progression - five each of: pressing snatch balance, heaving snatch balance, tall muscle snatch, scarecrow snatch, mid-hang muscle snatch, mid-hang snatch


Skill

10 minutes working the skill of your choice

I decided to focus on two pieces of equipment that I don't normally have: plyo boxes and a high pull up bar. I did a bunch of box-jump singles on the 38", with pretty good clearance, but not enough to feel comfortable going to 47". Then spent five minutes practicing the butterfly kip with full clearance for my feet, which I never have. The rhythm was tough to nail down.

Conditioning:

3 rounds:

Run 200m
20 DB thruster at 30#
Run 200m
15 burpees


17:24

This one didn't look that bad on the white board, but it felt like getting kicked in the balls by sadness.

My fiancee was in town for the weekend and joined us for this workout, which was cool. This exchange happened following the workout:

GREG: Neill, what's up with Ana kicking your ass today?
NEILL: Why should today be different from any other?
GREG: Wow, not even married and he already knows the right answer.

Neill Smith
07-31-2009, 09:55 AM
Tuesday, July 28

Warm up:

400m run
lots of PVC dislocates and overhead squats


Conditioning:

20-15-10-5:

Pull-ups
32# Sandbag cleans


7:20
The sandbag was pretty light, but it was a fun workout. I'll try to repeat this some time with a heavier bag.

Recovery:

Foam rolling and stretching