We are currently winding down another 6 week strength cycle at the gym. We started these percentage based cycles back on 9/2/2013. For a year prior to that, we used a strength training protocol similar to the CrossFit Football amateur strength template. At the end of our current cycle, we are going to change up our strength program AGAIN. Our next strength program template will be a mish-mash of the last two templates, but it will also include some strength endurance work. Chyna and I are really looking forward to programming this new template for the gym. It’s gonna be a blast!
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For those of you who have been following, the Catalyst Athletics 8 Week Cycle comes to an end this weekend. Congrats to those of you who finished the cycle. Beginning Monday, I will be posting a new program called “The Matrix” written by John Welbourn of CrossFit Football and Power Athlete HQ fame. John wrote the program back in 2010. Chyna and I followed it along with a few others. It’s a challenging 9 week cycle. Not everyone who started it back in 2010 finished it. Can you???
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The CrossFit Open has officially started. Coach Dru is the first One Worlder to officially do the workout. Check out his video:
Whether you signed up for the Open or not, come down to One World this Saturday at 11:00am'ish and do the workout. If you don’t want to do the workout, just come down and cheer on those who are trying for a spot in the 2014 Games. Your support is much appreciated.
One World Love!!!
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WORKOUT 2/28/2014
- 8x2 hang power snatch or power snatch
Then....
Complete as many rounds as possible in 10 minutes of:
- 3 muscle-ups
- 5 hang power snatches (M:95#/W:65#)
- 10 box jumps (M:24"/W:20")
If you can't do a ring muscle-up, try one of these substitutions for the muscle-up portion of the round:
- 3 bar muscle-ups
- 6 pull-ups + 6 ring dips
- 9 ring rows
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8 WEEK WEIGHTLIFTING CYCLE by Catalyst Athletics
Day 54- REST DAY!!
Day 55-
- Snatch - max
- Clean & Jerk - max
- Front or Back Squat - max
Day 56- END OF CYCLE!!!
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Looks like I'm in the shot too...I counted right! YAY! :)
Posted by: Anna | February 28, 2014 at 12:38