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." />

Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk

Program Help | Exercise Demos | Programs

weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
Lani instructing the deadlift at the Stone Clinic seminar about a million years ago. We miss you Lani!
Wednesday November 14 2007

  • 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.

Questions? Get answers here or post in comments.
Print Friendly and PDF

Mike Minium 1 | 2007-11-13
Eva rocks!
Greg Everett 2 | 2007-11-13
Yes she does. But she has a dirty mouth.
Thea Taylor 3 | 2007-11-13
Hey Greg did you know that you have the wrong website for Mike's Gym? I think you used .com instead of .org. Eva does rock. I have a lot of work to do!!!!!!!! Thea
Greg Everett 4 | 2007-11-13
Son of a gun... Not like I haven't had enough practice with that one.
Nichole DeHart 5 | 2007-11-13
Eva is amazing!! And I am in love with the music selection on your videos. Bad Brains . . .nice.
Eva T. 6 | 2007-11-13
you are all too kind. Greg, thanks (???).
Jay Cohen 7 | 2007-11-14
Eva, great work, just makes me want to work harder. Greg, good video, solid music, thanks.
Derek 8 | 2007-11-14
All right I will jump on the Eva love fest train. I really didn't think there was anything that dirty about what she said I have thought that many times about you in the last 7 weeks ;). Today was tough I don't know if I have a mental problem or the programming has me pretty dang close to the edge. All of my sets up to 90% - 95% are fast, clean and easy. Once I start to hit the 100% I come apart. Row W/U really good and great stretch B W/U several times MSN 45 X 3 SN 45 X 3, 61 X 2, 81 X 2 , 91 X 1 X 2, 101 X 1 X 2, 103.5 X 1 C&J 81 X 2, 95 X 2, 105 X 2, 135 X 1, 145 X 1, 155 X 1 (NO PROBLEM), 165 X CMJ, 165 X CMJ, 161 X CMJ PCFS 135 X 2 FS 145 X 2, 155 X 2, 165 X 2, 175 X 2, 185 X 2 FS Could have easily continued up with the weight but didn't. The misses at 165 were frustrating because I was cleaning the weight so well but just couldn't get the freaking drive under the bar. I really worked on visualization between sets to get that aggressive dive under but I just wasn't getting it. I never even got to full extension on the jerk. Frustrating. MetCon I have 2:30 of BJJ tonight so I was going to skip it but I need work on the P/U's so heavily modified. 3 Rounds of 8 P/U's 8 24 KG KB Swings per hand That was actually a lot tougher than I thought it was going to be. Nice finisher and my P/U's are getting better.
ec 9 | 2007-11-14
awesome, eva. ive cursed at a 45# sandbdag a few times during these ca wods. 75# is no joke... not to mention the rest of the wod!
J Jones 10 | 2007-11-14
Heh, "You F***KING A**HOLES this sucks already!" Classic. Our sandbag is named "F***CKING GREEN BAG" for the same reason. -jj
TomR 11 | 2007-11-14
sn 103 c&j 123 fs 2x1 138 all ugly. receiving bar in split position. some right leg forward, some left. able to clean a lot more, but having trouble w/ the jerk. sore shoulders? cowardice? first time doing "heavy" front squats. forward tilt at the bottom causes problems. no metcon. will be doing a long session on the C2. is eva t left-handed? she always rose on the left leg on the turkish get-ups, no matter which hand the k-bell was in. w/out lefties, the world would be a boring place.
Greg Everett 12 | 2007-11-14
Eva has her very own TGU technique. I don't interfere when the athlete's chosen variation is way harder than the one I'd otherwise expect of them.
Dr. G 13 | 2007-11-14
So is this 20 chops left, 20 right or 10 L + 10 R = 20 chops? I'm guessing it is 20 on each side, so I'm off to do it!
Greg Everett 14 | 2007-11-14
Yes, 10 per side - the numbers on unilateral work is total between the two sides unless otherwise specified.
pete 15 | 2007-11-14
Warmup: 500m row mobility drills burgener warmup Sn:95lbx2,115x2,135,158x1x1 C&J:95lbx2,135x2,185,205,220,225(PR) FS:225x2x2 Snatch felt crisp. 100% C&J was 220lbs. That felt good so I went for 225 and hit it no problem. Greg, should we avoid doing this? I know you have this planned out and I don't want to buck your system. Was this OK or am I being too greedy w/ it?
pete 16 | 2007-11-14
3 rounds: 20 jumping pullups 20 sprawlballs, 10lbs 20 chops, 35lbs 9:22
Greg Everett 17 | 2007-11-14
Pete - Within reason, go for it when you're feeling good. Be cautious of convincing yourself you feel good and making 30 attempts at a weight. For example, if today you'd felt great and wanted to try 225, nailed it the first time, great. Leave it at that. If instead you tried 225 and missed, too bad, and leave it at that. Don't grind yourself down.
Jesse Woody 18 | 2007-11-14
Sweet...Eva's got me psyched to bust my ass in the coming weeks :D Coming off of the first 3 weeks of the mass program (post rehab month) and I'm looking forward to getting back into the CA WOD in the next strength cycle...then I can cuss at Greg too!
Scotty Hagnas 19 | 2007-11-14
WOD first today, the only way it would work out. 3 Rounds; 30 jumping pullups 20 sprawl ball 12# 20 side swings 35# clubbell 8:37' 5 hours later: SN: 112.5x1 C&J: 192.5xmiss Balked at the weight, didn't feel very explosive today. FS: 235x2 Easier than Monday! Press: 115x5x5
Alicia Zhuang 20 | 2007-11-15
And the two fingers she gave after the TGUs lol.
James Climer 21 | 2007-11-15
I always wondered what became of Lani. Anything you can divulge?
Eva T. 22 | 2007-11-15
rumor is that Lani will start as a trainer with Brendan at Crossfit North Santa Cruz...http://www.crossfitnsc.com/
James Climer 23 | 2007-11-15
Cool about Lani. Nice work out, I'm gonna make some rope grabs to hang on the pullup bar, looked like a real S.O.B. Eva I ddin't know you knew how to speak sailor, nothing gets done in the Navy w/o the f-word
Leave a Comment


Shop Catalyst Athletics Store: Weightlifting books, dvds, articles, equipment

Books  |  Video & DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Digital Products  |  American Weightlifting  |  Seminars & Certifications

Cooking for Health & Performance Volume 2 [E-Book]
Cooking for Health & Performance Volume 2 [E-Book]
Catalyst Athletics Square Logo - Men's T-Shirt
Catalyst Athletics Square Logo - Men's T-Shirt
Cooking for Health & Performance Volume 1 [E-Book]
Cooking for Health & Performance Volume 1 [E-Book]
Jerk Progression Poster
Jerk Progression Poster
Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.

Search Workouts

Workouts Menu

Training Home
Program Help
Tomorrow's Workout
Exercise Demos
Training Cycles
Text Only
Starter Program
Training Cycles

View Training by Date

Get Our Newsletter

Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.


Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting For Sports Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator