3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile James Fitzgerald and Greg Everett Wednesday February 6 2008 Back squat – 78% x 2 x 5 Snatch pull – heavy single Rack jerk – heavy single Turkish Get-up sit-ups – 30% BW x 8 x 3 3 rounds for time of: 100 m sprint 10 sand bag power clean + push press - 35% BW 10 KB deadlift high pulls – 30% BW Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Werksan Training Set Werksan Economy Set Werksan Competition Set HAN Ultimate Whey Protein 2lbs. 9 Comments Matt Wichlinski 1 | 2008-02-06 Greg, fantastic work. COuld you inform me if you're planning any future certs or seminars on the east coast. Also, what are the differences between a weekend with you and a weekend with coach Burgener at a crossfit weightlifting seminar? Thanks Matt The Pie 2 | 2008-02-06 What is a Turkish Getup situp. I have done many turkish getups but can't think of how a situp gets thrown in there. Greg Everett 3 | 2008-02-06 Pie - Just perform a TGU to the point at which you're sitting straight up and posting on your free hand. Matt - We have different teaching progressions, and I spend more time going over error correction. Dr. G 4 | 2008-02-06 Greg's seminar is less expensive and also counts for NSCA CEUs. That combo, plus more error correction, is a major reason I prioritized Greg's cert. Besides, I want to visit Portland! josh everett 5 | 2008-02-06 1. burg warm-up 2. desperately need ohs sqt work so OHS 4x10: 40,50,60,60 3. sn pull: 130k 4. BNJ: 145k met con: no sand bag so... 3 rounds: 4:08 100m sprint double KB clean & PP 24k in each hand 10 sqt pulls 24k (just 1 KB) Craig Snyder 6 | 2008-02-06 cfwu x1 Burg wu Back Squat: 45x6, 95x3, 135x3, 150 doublesx5 Snatch pull: 65x3, 95x2, 115x2, 125x2, 135x2, 145x1 Rack Jerk: Front: 95x2, 115x2, 135x1 Back: 145x2, 150x1 TGU sit ups: 40#, 4 reps each armx3 Met con: 3 rounds Subbed 15 second rope sprint Subbed 10 45# barbell thruster 10 40# DB high pulls 3:50 Evan von Qualen 7 | 2008-02-07 Shoveled out drive way to warm up+ reverse hypers BW Bksqt doubles 219lbs,223lbs,242,252,262.first time really working the hi-bar oly sqt. snatch pull worked 135lb. stayed light form needs work rack split jerk,139lb.,175,199,204,209 tgu-situp, 60lb. db Too icy to run subbed crossfit "jackie" 8:30 Mike 8 | 2008-02-07 Subbed Deadlift for squat 120 kg* 2 * 5 Snatch pull to 90 (108%) tgu-su 25kg *4 *3 no metcon today Thanks for introducing me to tgu - It pointed out that I have a soft and unbalanced core John Frazer 9 | 2008-02-07 Squat: 160x2 x5 sets Snatch pull: Worked up to 125 Rack jerk: 105, very weak at 115 Getup situps 45# x4L/4R x3 sets Leave a Comment Name Comment Verify   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. 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