Bulgarian Cycle 1 Week 3" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics
The new Catalyst Athletics facility
Monday January 26 2009

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - heavy single
  • Overhead sit-ups - 3 x 10
Bulgarian Cycle 1 Week 3

Questions? Get answers here or post in comments.
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Matt Dyson 1 | 2009-01-25
Hi Greg, new space looks great. Can I ask what brand the racks are? Cheers
Greg Everett 2 | 2009-01-25
Matt - They're the new Werksan racks. They will withstand a nuclear detonation.
Steve Solano 3 | 2009-01-25
Greg, you something we don't.
Greg Everett 4 | 2009-01-25
Dylan 5 | 2009-01-25
What are overhead sit-ups? I could not find them under Exercises.
Matt Wichlinski 6 | 2009-01-25
Dylan do a sit up while holding your arms totally vertical through the entire sit up. Add as much weight as you can handle, barbell, db's, kb's,etc...
Matt Wichlinski 7 | 2009-01-25
i could be wrong about the sit ups, but the new joint looks bad ass... no bull shit, only the good stuff for hardcore oly lifting and real hard work
Dylan 8 | 2009-01-25
Thanks Matt. And I agree, that does look like a sweet facility.
Geoff Aucoin 9 | 2009-01-26
Congrats on the new place opening!
Anthony Bainbridge 10 | 2009-01-26
The place looks awesome (very jealous) and the videos were fun to watch. Congrats!
ec 11 | 2009-01-26
man, that place is gorgeous. hope to get there sometime soon. conrgats again!
Syn 12 | 2009-01-26
That's awesome I have to come visit soon!!!!!
johnny Davis 13 | 2009-01-26
100% must have been a fluke last time. Pull is plenty just can't get under it for some reason. Pulling way too long. What do you do. Try a few times and move on or what?
Greg Everett 14 | 2009-01-26
Johnny -Give it a couple shots and move on - just don't pull so long.
SD_Mikey 15 | 2009-01-26
Great work Greg & Aimee! The place looks amazing.
Johnny Davis 16 | 2009-01-26
thanks greg, for some reason its not that easy. My brain seems to think I cant get it or something. Any drills to help with that. Ive seen it referenced before as a common problem
Greg Everett 17 | 2009-01-26
Johnny -Try doing tall snatches first - get that feeling of pulling under aggressively. Then you can try a tall snatch + mid-hang snatch complex. On the mid-hang, really emphasize a very quick extension, and an immediate pull  under - think of rebounding out of the top.
Chris Bullard 18 | 2009-01-26
37/m/178 AM: Snatch: 90/111/155/175/195/205-miss 3x Clean&Jerk: 175/195/211/221/231/241-missed Jerk 2x Front Squat: 265/285(PR) Lunch: Yesterday's CFHQ "Barbara" 3:04/3:38/3:45/3:53/3:49 Big PR despite not much metcon lately
Kelly 19 | 2009-01-26
new place looks pretty cool. LOVE all the platforms. I'll definitely be by to visit this summer.
tom a 20 | 2009-01-26
Sn 135x1 145f C+J 195x1x2 FS 265 Sit-Ups 35# x10x3 Got a little overzealous on the snatch, clearly unsuccessful.
Jody Woodland 21 | 2009-01-26
Great looking place. Congratulations. Too bad you built it on top of a hellmouth. Oh wait, that's Sunnydale, not vale...
Jason Y. 22 | 2009-01-26
Greg- My Power Snatch is about at 150lbs while my snatch is at 135lbs. However, I have been using 150 for all of my snatch percentages. I am doing this because at the beginning I thought it was just a technique issue, but I am starting to think that I am really just that much weaker in the bottom position. Am I correct in doing this or should I be using 135 for my weights? What should I be doing to get my snatch higher than my power snatch? Thanks, jason
Josh Everett 23 | 2009-01-26
Why don't we ever see Aimee doing any of the work in these videos! Your welcome greg :)
Robb Wolf 24 | 2009-01-26
FAwking righteous!! Thanks for rolling up for the b-day wing-ding. Thanks also for bogarting our reception area! See ya soon.
Stephan - CF Broward 25 | 2009-01-26
Very nice place! Best of luck to you guys.
Lamarr 26 | 2009-01-26
Your space looks great. I am working on opening a space very soon. I was wondering what type of woodis best to use for the platform. I am just going to lay it on the floor with mats around it. so that it is smooth. Laying mats is a real workout by the way done it before and will be doing it again soon. Love the front desk. If i was handy with tools and and a saw I would give it a try. great job!
timothy scalise 27 | 2009-01-26
dude, that place looks fantastic. seriously yall should be more than proud of the job you did.
Nick Hanson 28 | 2009-01-26
Great stuff Greg. I hope to be down there soon to check out the facilities and get some coaching. Nick
Duke 29 | 2009-01-26
Very cool. Congrats.
Liam Dougherty Springer 30 | 2009-01-26
hey Coach you said I wonder when someone is going to try a one armed isabel a few days back http://www.youtube.com/watch?v=047qP-ei2ug&feature=channel_page
Liam Dougherty Springer 31 | 2009-01-26
Oh I got that video off the CFMP comments yesterday... just wanted to make sure no one thought it was me.
Matt H. 32 | 2009-01-26
Sn - 170 (PR) C+J - 215 F.Squat - 260 I feel like I'm getting stronger. Took it a little easy on the front squat due to lack of small plates. Congrats on the gym, too. It looks like some serious ass was kicked getting it done.
Rossi 33 | 2009-01-26
Sn - 195 (PR) C&J - 230 FS - 295
Johnny Davis 34 | 2009-01-26
thanks Greg. What do you mean by rebounding out of the top Also, My Clean is gaining Strength but my jerk feels like it is going backwards. Would it be ok to hit some extra heavy jerks or should I just hit more light weight practice. Feels more like a strength issue than technique but i could be wrong. Thanks for always answering questions.
aimee 35 | 2009-01-26
Josh- Because I'm more the "behind the scenes" kinda girl. Plus, I was busy decorating the bathrooms and hanging pictures.
Minh/M/25/5'9/173/WY 36 | 2009-01-26
Sn: I took fourteen pulls on Snatch today, 209 was being a stubborn.111x1, 133x1, 163x1, 183x1, 199x1, 209xf, 209xf, 209xf, 204x1, 209x1, 214x1, 219x1(PR), 221xf(not enough pull), 221xf(to much pull, almost had it stabilized but lost it backward). C&J: 240x1x2 (no miss, easy jerks) FSq: 285 (Pr, easy)
Greg Everett 37 | 2009-01-26
Jason - Quit power snatching for a while. When PS comes up on the WOD, do snatches instead. Also - make sure that even if you receive a snatch high, you always ride it down into the bottom. For now, you can even try adding 1-2 overhead squats after each snatch - really work that bottom position. Hang out down there and get comfy.
Greg Everett 38 | 2009-01-26
Johnny -I mean by rebounding envisioning that as away to get quicker - think about bouncing back down once you've hit the top of your extension - like you hit your head on the ceiling. RE jerks, as you're working up to your heaviest CJs in the workout, do 2 jerks for each clean until the heaviest weight you can manage.
Steve Liberati 39 | 2009-01-26
Age=28 BW=185 Sn: 165 (f) CJ: 205 FS: 295
saulj 40 | 2009-01-26
Awesome place, will stop by soon.
Jason Y. 41 | 2009-01-26
Thanks Greg. Sn: 135 Cj: 170 FS: 235 pr
Allen Y 42 | 2009-01-27
Looking good!
johnny Davis 43 | 2009-01-27
Thanks Greg
Stephan - CF Broward 44 | 2009-01-27
Snatch: 205 x 1 Clean & jerk:225 x 1 x 2 Front squat - 315 Overhead sit-ups - 3 x 10
Butch White 45 | 2009-01-27
Greg and Aimee... that new gym of yours is the shit. Strong work.
ADR 46 | 2009-01-27
I took some time off and now I'm getting back into the cycle... Snatch - 155# - only 90% today Clean & jerk - 185# - only 80% today Front squat - 225# Overhead sit-ups - 3 x 10 - 35#
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