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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Sunday, November 17, 2019

3 Sets
2 / TGU
12 Ring Rows
20 Pillar to Press UP

4 Rounds
500m Row
20 Slam Balls
Rest

Saturday, November 16, 2019

Partner WOD
AMRAP in 20
9 Pull Ups
9 Burpees
12 American KB Swings
12 DB H. P. Clean
24 DUs

Friday, November 15, 2019

1 Snatch Pull + 2 Snatch off Blocks

Snatch Segment Deadlift

3 Rounds 
Wall Sit 
Walking Lunge 
Wall Sit 
Jump Squat 

Thursday, November 14, 2019

3 Rounds, not for time:
3 Wall Walks
6 SL Squats

4 Rounds, on the 2 minutes
1) 20 Box Jumps
2) Laps Mixed Rack Carry
3) 20 Push Ups

Wednesday, November 13, 2019

3 Push Press + 1 Jerk
6 Sets

AMRAP in 4
6 Pull Ups
8 Push Press

AMRAP in 4
6 Front Squat
8 RKB Swings

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The jerk dip is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk is essentially all knees. The dip arguably influences the jerk more than any other element. . When standing in the drive position, imagine a vertical line running approximately through the bar, hip and ankle. . The goal is to keep these three points in that line throughout the dip and drive. This maintains the balance of the system over the foot and ensures the bar trajectory is up and slightly back. . The only way this is possible is by performing the dip by bending only at the knees—sitting the hips back will redirect the drive of the bar forward and move the body backward as you push under. . Don’t confuse this as meaning that the pelvis should roll under or the hips slide forward. The spine should be neutral and the pelvis should maintain its orientation. Lock this trunk position in with pressurization and active muscular tension. . Balance near the back off the foot while maintaining full foot contact with the floor—don’t shift so far back that the toes lift off the floor. . Widening the stance and turning the feet out more to move the knees out more can make maintaining this vertical position easier, especially if you have longer legs and a deeper dip. Just don’t turn out so much that your area of balance is excessively reduced. . Practice the proper motion and balance with pause jerks and jerk dip squats. . Tag a friend who’s convinced they’re going to be the one who can make sitting back in the dip work. . Videos by @hookgrip and @atginsta . #jerk #dip #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife ___________________________________________________ Visit catalystathletics.com for the biggest collection of free weightlifting articles, videos, exercise demos and more.

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Tuesday, November 12, 2019

Clean Pull + Clean off Blocks
5 x

Clean Segment Deadlift
5 x 3

Sunday, November 10, 2019

2 Push Press + 1 Push Jerk

Team WOD
AMRAP in 7
8 DB Power Snatch
Suicide Run

rest

AMRAP in 7
8 DB Reverse Lunge
20 DU’s

Reminder we are closed on Remembrance Day.

Saturday, November 9, 2019

5 Rounds, 1 min at each station:
Power Clean
Burpee Box Jump Over
Med Ball Figure 8 Run
Rest

Friday, November 8, 2019

20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Thursday, November 7, 2019

6 Rounds, 2:00
10 KB Goblet Squat
15 RKB Swing
Max Cal Row
Rest

Tuesday & Thursday 1PM – sign in for class before 10AM.

Wednesday, November 6, 2019

Jerk Behind the Neck

4 Rounds, EMOM
1. SA DB Hang P Clean & Jerk
2. 15 Pull Ups
3. 20 Push Ups
4. Sled Drag

Tuesday, November 4, 2019

Dip Snatch

Snatch Segment Deadlift

Tuesday and Thursday 1PM – sign in online before 10AM.

Monday, November 4, 2019

2 Rounds

AMARP in 3
10 Wall Balls
5 Slam Ball

AMRAP in 3
Lap Sandbag Run
5 Sandbag Clean

AMRAP in 3
20 Box Jump Over
Strict HSPU


Sunday, November 3, 2019

3 Snatch Push Press + 1 Overhead Squat 

15, 12, 9
Hang Power Snatch 
Bar facing burpees 

Saturday, November

3 Rounds, 4 Min AMRAP
500m Row
20 C2B
AMRAP DU’s
rest

Friday, November 1, 2019

20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Thursday, October 31, 2019

CFE FGB
3 Rounds
Lengths Farmers Carry
DB Deadlift
Lengths DBall Carry 
DBall Walking Lunge 
Burpees
Rest 

Costumes! 

Wednesday, October 30, 2019

2 Pause Jerk + 1 Push Jerk

For Time
40 Box Jump
30 T2B
20 G2 OH

Tuesday, October 29, 2019

Dip Clean
5 x 3

Clean Segment Deadlift
5 x 3

Tuesday & Thursday 1:00 – remember to sign in online by 10AM same day.

Monday, October 28, 2019

In teams of 2 or 3, complete for time:
100 Cal Row
100 DB Box Step Up
100 Pull Ups
300 DU’s
20 Prowler Push + Pull

Sunday, October 27, 2019

Push Press + Push Jerk + Jerk

“ Macho Man”
EMOM
3 Power Clean 
3 Front Squat 
3 Jerks 

Saturday, October 26, 2019

3 Rounds
3:00 on/ 1:00 off
2 Laps Sled Drag
10 Burpee
5 C2B

3 Rounds
15 Wall Balls
10 Box Jumps
5 Power Snatch


Friday, October 25, 2019

20.3

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Thursday, October 24, 2019

4 Rounds , 1:00 at each station:
Sled Drag Bear Cawl
DU’s
KB Mixed Rack Carry
Row for Calories
Rest

Wednesday, October 23, 2019

Bench Press
1RM

4 Rounds
20 RKB Swings
20 KB Snatch
20 Goblet Squat
10 Pull Ups
rest

Tuesday, October 22, 2019

Deadlift 1RM

Abs

View this post on Instagram

“How do you keep your back so straight?” and “How is your technique so good?”. It’s not as complicated as you may think. I can sum it up in 5 words: DON’T DO SHIT WRONG, EVER. . Sounds overly simplistic, mainly because there’s an entire industry trying to sell you on magical exercises to fix the ‘issues’ causing your poor technique. They’ve done a great job at over complicating a problem with a simple fix. . While I wouldn’t flag a slight rounding of the upper back or a controlled lower back rounding (one that doesn’t change from start to finish of the lift) as “bad” technique, I would agree that a straight back is especially important for inexperienced lifters. . If you’ve already dug yourself into a pit and have in fact been doing shit wrong for year, strengthening the glute max to facilitate hip extension, improving pelvis/low back awareness, addressing hamstring limitations (poor flexibility), top down deadlifts, and using blocks to gain motor control are the options I’d recommend. . “My back has ALWAYS been straight in the deadlift, even when I first learned how to do it at age 12. It’s not because of genetics, muscular balance (I definitely have imbalances) or any special exercises. I simply never did it wrong. I made the choice early on that I would both make and fail lifts with good technique and that I would never sacrifice technique for a short term gain. If you want to reach a point where your lifts are impressive, take your time, embrace the long game and DON’T DO SHIT WRONG, EVER.” – @hayden.bowe . Still got questions? Hit me up below!

A post shared by Dr. Stefanie Cohen, DPT (@steficohen) on

Monday, October 21, 2019

Partner WOD!

AMRAP in 25 minutes
30 Box Jump
30 Hang Power Snatch
30 Overhead Squat
30 Burpee Over Bar

Sunday, October 20, 2019

3 Sets
8 DB Bench
12 Bicep Curls
Length Reverse Lunch

6 Rounds
2:00
200M Sprint
Max Reps Sandbag to Shoulder
Rest

Remember today is InBody Scans for those who registered.

Saturday, October 19, 2019

AMRAP in 5
15 Push Press
250m Row
rest

AMRAP in 5
15 Hang Power Clean
20 HR Push Ups
rest

AMRAP in 5
15 Slam Balls
Shuttle Run

Friday, October 18, 2019

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

? 35-lb. dumbbells ? 50-lb. dumbbells