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Monday, July 20, 2009

CA WOD # 1 7-20-09

Catalyst Athletics Wod

Week 1, Day 1

Muscle Snatch + 2 Snatch Balances - Take to heaviest MS possible 
95, 105, 115, 125, 135 (failed on 2nd Snatch Balance)

Power Clean and Jerk - 80% of PC 1 x 4 - 180lbs (failed on 4th Jerk)

Front Squat - 75% 3 x 5 - 175lbs

3 Rnds
10 Burpees
10 Pullups


This is Day 1 of a 10 week Strength Cycle from Catalyst Athletics (wfs).  It starts on April 13th if you want to go back and take a look.  I missed yesterday, so I combined yesterday and today's wod to come up with this.

Hopefully I can fight my severe case of 'icantstickwithaprogramitis' and follow this for the full 10 weeks.  Only time will tell.  I need to write up some goals for OL.  This year's Olympic Lifting goals are to Clean and Jerk 225 and to Snatch my bodyweight.  That might be a wee bit aggressive for 10 weeks.

Looking forward to this period of Olympic Weight Lifting specialization.  I believe it's probably a must for everyone to take some time at one point in their crossfit 'career' and focus on OL.  It doesn't have to be this much of a specialized focus, but it needs to happen at some point.  They are simply that important.  At least thats my story and I'm sticking to it.  Go get your O-Lift on!


Joel said...


I think I'm in. But, why go back to that cycle instead of starting the July 13th? Where we'd only be a week behind..

Oddly, I just sent BM an email asking about 'the oly bias at my affiliate' that he's mentioned before.

Anyway - I think we'll have more sticktoitiveness if we can compete.

JAK said...


Awesome! I'm real excited to hear that Joel! I don't really have time to respond with any kind of detail, but just wanted to let you know that I think its great!

Started with this cycle because when I asked Gregg Everett what cycle I should do when I was at his cert, explaining what my goals were and that I was doing CFSB, he directed me to this cycle. Seems his other common cycles are Bulgarian type cycles, but he doesn't always explain when or why or describe what during a new cycle. A little frustrating. So I'm going with the cycle he told me to do. Straight from the horse's mouth so to speak. I'll post a much more detailed analysis of the 10 week cycle shortly. Lets keep this dialogue up!

Joel said...


I might need to spend a couple days finding Oly 1RM.. I know what my 1RM maxes for Squat, DL and Press were at the end of my last CFSB cycle, but I wouldn't know what to put on the bar when he writes stuff like:

•Power snatch - 80% x 1 x 4

gotta split. will check back tommorrow after work.