3 rounds for time of:
500 m row
30 sit-ups
10 box jumps" />

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olympic weightlifting, weightlifting, snatch, clean, jerk
weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Wednesday December 31 2008

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 2 x 3
  • Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps
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16 Comments
Bo 1 | 2008-12-30
I don't mean to bring up a cliche, but I've been reading about wine lately. The following is something that has brought it to my attention: "If you give resveratrol to a normal mouse, it can run twice as far because it has many more mitochondria, he said. Seven-time Tour de France winner Lance Armstrong has extra mitochondria that power his endurance abilities, Sinclair said." Since wine has resveratrol, maybe it would be performance enhancing by drinking (only) 1 or 2 glasses a day? 1 glass equals 4 ounces, or 115 ml. So I guess my question is: How will 1-2 glasses of red wine each day affect performance? Two major studies* have shown that if wine consumption is reduced to 2 glasses a day it can effectively help ward off colds. Personally, I've caught quite a few colds; this could make a training period fluent instead of broken up into pieces by colds (of course other factors also play an important part, but this could help with overall health). Being on the topic of colds, should one be training at normal intensity (if possible) during a cold, only doing light activity or complete rest? Besides wine, cocoa is credited for a lot of healthy stuff: reducing the instance of blood clots, lowering blood pressure, and helping prevent cancer. Dark chocolate (70% and above) is a good source of this, however, it contains a small amount of sugar; how will this affect performance, if even at all? If the sugar could be avoided, i.e. finding unsweetened chocolate (100% cocoa), how would that affect performance? I'm sorry if I'm ranting. If I should reduce my post lengths in the future, please say so :). Happy New Year! Cheers Bo *Source: http://www.lime.com/blog/savasthi/2007/12/21/catching_cold_open_bottle_wine
Greg Everett 2 | 2008-12-30
My perspective on the whole wine/chocolate/whatever deal is that it's just convenient excuses to eat/drink shit and make yourself feel like you're doing something beneficial. Chocolate has antioxidants? Rad, so do vegetables. I have a very difficult time assigning any merit to these studies because A) I think they're silly from the start because of the above and B) how many other things (e.g. whole grains) have tons of research demonstrating their health benefits. Finally, as I recall, the amount of wine you'd need to drink in order to get a therapeutic dose of resveratrol would be well beyond anything that could possibly be considered healthy. I of course could have recalled that incorrectly. Robb Wolf is a much better source for such matters. So. Bottom line - Eat meat, fat, veggies/fruits and quit searching out new novelty items that promise some amazing health benefit - I'm quite certain they don't exist. Health/performance is a matter of total nutrition, lifestyle, and training synergy, not the magic of a couple little things like wine and chocolate.
Eric Brandom 3 | 2008-12-31
FS - 240 SnPu- 235 RJ - 277.5 Metcon: 44" box jump 8:27
Mike Cundiff 4 | 2008-12-31
FS: 225 Sn Pull: 215 Rack Jerk: 235 10 Rounds: 5 pull ups 10 push ups 15 Squats 6:15
Jordan 5 | 2008-12-31
FS: 92.5kg x3 x5 Sn Pull: 75kg x2 x3 Rack Jerk: 80kg Metcon: 11:11 24'box jump
tom a 6 | 2008-12-31
FS 225x3x5 SnP 145x2x3 RJ 215 PR MetCon 12:47, 28" box
B Dallas 7 | 2008-12-31
I feel pretty weak looking at all these heavy lifts :( 24/m/190 FS 110# Sn Pull 100# Rack Jerk 125# Didn't complete MetCon, 1 round in 1:40 (sub 25 x 45# SDHP for rows) Is the expectation that we do both? Alternate? Choose according to our goals?
B Dallas 8 | 2008-12-31
Clarification: Is the expectation that we do both strength and met con workouts daily?
Josh S. 9 | 2008-12-31
B Dallas, The Expectation is for us to perform both the MetCon and the strength workouts on perscribed days. Greg recommends a separation of 4 hours in between, but most people do them back to back due to lack of time, ect.
B Dallas 10 | 2008-12-31
Thank you for the reply. I'll try splitting them and see if I can stick to it.
ken c 11 | 2008-12-31
day behind. did tuesday's wod plus some back squat. muscle snatch 135 pc+clean and jerk 185 5x5 back squat 315 20 15 10 2 pood kb swing pull ups 3:42 happy new year everyone.
Veronica D. 12 | 2008-12-31
FS: 125# Snatch Pull: 85# Rack Jerk: 95# (couldn't lock out 105#) Metcon: Time 12:25; used 22" box
Chris Bullard 13 | 2008-12-31
FS:220x3x5, 235x3 Clean Shrug x5: 235,280,305 Snatch Pull: 195
Minh/M/25/5'9/170/WY 14 | 2008-12-31
FrSq: 210x3x5 SnDL: 220x2x3 Rack Jerk: 275x1 (PR) Finally feel comforable with these. I got my position with the bar on my shoulders right and 275 flew up so easy it scared me. Bench Press: 245x5x5 GHD situps: 15x3 No metcon because I'm sick...
Stephan - CF Broward 15 | 2009-01-01
Completed Wednesday's workout on Thursday to catch up FS: 265lb x 3 x 5 SNDL: 245x2x3 RJ: 235 Still having issues with the RJ. I can push press almost as much as the RJ. It seems that as soon as I go over 200lbs I cannot get my split correct. Next jerk day I will video and post for suggestions.
Jonathan 16 | 2009-01-01
Front squat - 185# x 3 x 5 Snatch pull - 185# x 2 x 3 Rack jerk - heavy single - 185# 3 rounds for time of: UGLY 400 m run 30 sit-ups 10 box jumps 30" 12:42
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