3 rounds for time of:
17 kipping pull-ups
24 1-arm DB split snatch - 20% BW

Post numbers and questions to comments." />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday April 1 2008

  • Muscle snatch – 57% (of snatch) x 2 x 3
  • 2-position clean (floor, mid-thigh) – 70% x 4 sets
  • Tall snatch – 60% x 2 x 3
  • Rack jerk - 60% x 2 x 5

3 rounds for time of:

17 kipping pull-ups
24 1-arm DB split snatch - 20% BW

Post numbers and questions to comments.


Questions? Get answers here or post in comments.
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39 Comments
ec 1 | 2008-03-31
ok - that video was ridiculously awesome. i don't think that settled any rumor questions, however.
sarena 2 | 2008-03-31
And I was afraid to be the first to ask and comment! Guess she isnt a hooper then! Truthfully how is Aimee doing??
Jason Ackerman 3 | 2008-03-31
Do you have any videos of the lifts for today's WOD?
Jason Ackerman 4 | 2008-03-31
I'd like to sign-up for the first hooping certification!
Greg Everett 5 | 2008-03-31
Jason - Check the exercise demos page. The muscle snatch is the same as the muscle clean in principle. Db split snatch is exactly what it sounds like - snatch 1 DB at a time from about knee-level (start between the knees) and receiving in a split position. Alternate split legs.
Aimee 6 | 2008-03-31
For a nominal fee of $5000, I would be happy to personally teach everything about hooping.
claude 7 | 2008-03-31
that video was hilarious....
IamDT 8 | 2008-03-31
Well, now I just have to figure this out... What is wrong with veganism/vegetarianism? Are there any articles I can take a look at? By the way, I started watching that video and did not "figure it out" until about half way through. I am a moron. That was very unkind. Funny as hell though! Will there be more?
Derek M 9 | 2008-03-31
$5000 is a bit expensive. How much for the yoga class?
Dan 10 | 2008-04-01
4 rounds for time of: 100 m sprint 10 Turkish get-ups 25% BW 1 min rest Is this 10 TGUs each side?
Craig Snyder 11 | 2008-04-01
I hope for the $5000 that the hoops are included in the price. :)
Allen Y 12 | 2008-04-01
Here I was...wondering why there wasn't a April Fools PM issue this year. Nice.
Alicia Zhuang 13 | 2008-04-01
Wow this individualising Crossfit article sounds interesting.
Adam K 14 | 2008-04-01
Good for you, Aimee I know how hard it can be to bounce back after a setback like that. It's great that you've found a sport that really challenges you to be all you can be. Hooping is great; I've read some great things about it on Robb's blog before. I also particularly loved seeing the results of how Greg's yoga training has helped him manage his anger so well, and become such an example of peace on earth. Namaste, brother. And sign me up for that Cert!
thea 15 | 2008-04-01
it remined me of seinfeld when george does everything the opposite!! very cool!!!!
-Tracy 16 | 2008-04-01
I'm glad Aimee has finally found the path to virtuosity and true physical health through a plant-based diet. Now I will have someone to eat with at Nationals next year! She has seen the light. Now it is only a matter of time before Burgener and Everett follow suit. ;-) Sweet video. The dumbbells on the treadmill are classic. But you forgot to show the hooping on the Bosu scene! -Tracy
Colt 17 | 2008-04-01
Greg, I am a collegiate track athlete currently in season. I run the quarter mile and train 5 days a week. How often should I do performance menu workouts? Will my recovery be affected adversely by the running? Additionally, what would you recommend so far as staggering the running workouts and the lifting (i.e. lifting in the morning etc.) Any other suggestions you might have regarding athletic prowess under my circumstances would be greatly appreciated. Cs
Greg Everett 18 | 2008-04-01
Colt - This training will definitely fatigue you for running - I'd say first and foremost to taper it prior to any meets. As far as scheduling, you'd be better off running fresh and lifting afterward if possible.
old bones 19 | 2008-04-01
In his Perf Menu article on shoulder rehab, Mike Rutherford recommends only doing external rotations, but not internal. I've got wonky shoulders and have been doing internal and external. Would Mr. Rutherford be willing to elaborate on his recommendation? Should I post this question on the Forum? Thank you for your help.
Dr. G 20 | 2008-04-01
Aimee, When you are ready to take your hooping to the next level, you'll need to increase your strength with a weighted hoop! http://www.sports-hoop.com/
Bradford Green 21 | 2008-04-01
Man, I love April 1st around here Yet, sadly, a year later I still don't have righteous pipes
Justin 22 | 2008-04-01
Aimee, you are smokin hot. whether your liftin weights or hula'ing. awesome girl.
John Planow 23 | 2008-04-01
Regarding the 1-arm split snatch: an earlier reply specified alternating legs on the split. What about arms? Is this 24 on each arm per round? Or 12 on each arm per round? Thanks.
dan colson 24 | 2008-04-01
Thanks for the comments Greg. Your site has been a major benefit for us in our OLY training. IL Championships results Snatch 80 , missed 85 twice and done it regularly before the meet CJ 100 , missed it the first attempt and didn't get to try 105 as planned. Great learning experience. Thanks again for the site.
Greg Everett 25 | 2008-04-01
John - For the split snatches, you're doing 12 per arm - I'd like to see all 12 done with each arm consecutively with an alternation of the splits legs every rep.
George Heckert 26 | 2008-04-01
is that 24 db snatches 12 each arm, or 24 each arm?
Craig Snyder 27 | 2008-04-01
Muscle Snatch 57% 2x3: 65#x3, 75 2x3 2 pos Clean (floor/mid thigh) 70% x4: 70#1x3, 95x1, 110 x4 Tall Sn 60% 2x3: 80# mx2, 70# 2x3 Rack Jerk 60% 2x5: 45#x4, 95 2x5 OHS: 95# x5
treelizard 28 | 2008-04-01
hysterically funny!
Sam Cannons 29 | 2008-04-01
Gotta love April 1st, sick sense of humour... i love it !
ec 30 | 2008-04-01
mu sn - 60# 2 pos cln - 100# tall sn - 60# (can't actually tall sn 60% of sn) r jrk - 95# eternal blister is almost healed so wanted to skips pullups. went for nancy instead. 14.18 with 65#
prochargedmopar 31 | 2008-04-01
4/1/08 M/38/173/70" Straight Complex of 6x Power snatch 8x Push Press 12x Floor Clean 3 rounds for time: 8x kip chins 25# 12x DB Snatch 55# 4:19
Pro 32 | 2008-04-01
135# on the Complex
JimBo 33 | 2008-04-01
Smart asses!!
George Heckert 34 | 2008-04-01
Muscle Snatch 55#X2X3 2-Postition Clean 110#X4 Tall Snatch 60#X2X3 Rack Jerk 95#X2X5 3 Rounds 17 Kipping Pullups 35# DB Split Snatches 12:34
Mike OD 35 | 2008-04-01
I have totally been on the pool hooping program since college....I can't wait for the first national championship....whenever someone gets motivated to set one up....but it's just easier to sit in the pool....where's my floating Guinness cooler?
claude 36 | 2008-04-01
muscle snatch 100lbsx2x3 2 pos clean 175lbsx4 tall snatch 105lbsx2x3 really ugly,first time trying rack jerk 150lbsx2x5 ran out of time 4 metcon...the one tomorrow looks great
Tom 37 | 2008-04-01
When I said 'right hand' I really meant he lost the use of his right hand for writing purposes. ?!?
mrjling 38 | 2008-04-02
Pure brilliance.
Evan Von Qualen 39 | 2008-04-02
Drom Muscle snatch, 113 2x3 2 pos. clean 170lb.x4 tall snatch worked 88-108lb. rack jerk 142,2x5
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