- Part 2

About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Wednesday, December 25, 2019

Merry Christmas CFE!

Boxing Day Hours:
8 and 9:30AM
5:15PM

By Suzanne Bougs WOD

Tuesday, December 24, 2019

8 x Hang Clean + front squat + jerk

Teams of 3, AMRAP in 6 min:

5 Slam Balls

1 shuttle run

Rest

Teams of 3, AMRAP in 6 min:

10 Cal Row

8 Push Ups

Holiday hours 8 and 9:30
Please join us for some Holiday Hot Chocolate and Treats after classes today.

By Suzanne Bougs WOD

Monday, December 23, 2019

3 Sets
8 Strict Pull UPs
:40 Handstand Walk or Holds

8 Rounds
1 Lap Prowler Push + Pull
14 DB Reverse Lunge
7 Push Press
rest

No 6AM today.

Christmas Eve hours are 8 and 9:30.
Please join us after classes tomorrow for Holiday Hot Chocolate and Treats.

By Suzanne Bougs WOD

Sunday, December 22, 2019

Power Clean & Jerk

8 x 1

2 Rounds

1:00 Power Cleans

rest

1:00 Bike

rest

1:00 DUs

rest

By Suzanne Bougs WOD

Saturday, December 22, 2019

AMRAP in 6:

6 Pull-ups

9 Push-ups

12 Russian Kettlebell Swings

Rest

AMRAP in 6:

12 Dumbbell Hang Snatch

12 Wall Balls

Rest

AMRAP in 6:

Row 750m

Max Reps : Burpee Complex

By Suzanne Bougs WOD

Friday, December 20, 2019

Clean Pull + Hang Clean
9 x 2

1 1/4 Squat
5 x 6

Death March
4 x 8

View this post on Instagram

What if we could see through your shoes when squatting and uncover the position of your feet? What would they look like?? . Ideally we want to see a small arch in the foot, the big toe jammed down and the entire foot actively grabbing the ground. If we looked on the underside of the foot, your bodyweight would be evenly spread across three points of contact (the heel, base of the 1st toe and 5thtoe) called the tripod foot. This set up allows your body to stay balanced and produce tremendous power.? . Issues like knee collapse are almost always connected to the feet. If we took the shoes away, watch what happens. The arch of the foot collapses over meaning the foot lost stability which created the cascade of compensations up the leg creating the knee cave you saw.? . A drill I like to use to promote an active stable foot is the hip airplane. Stand on one foot, grab the ground to create stability before then tipping over towards the ground like you’re performing a single leg RDL. Once you reach the bottom, rotate your body upwards and back down – the whole time focusing hard on maintaining your stable foot. If your foot is naturally flat – don’t worry. While you may not be able to make an arch in your foot, still think about staying balanced across all three points of the tripod.? . To read more on the foot and its role in movement/technique, check out the blog article linked in my bio? – Shout out to @velaasa for the weightlifting shoes and @eleikosport for the barbell & weights featured today! Also thank you to @3d4medical with the Complete Anatomy app for the visual of the body?? _____________________________________ This is the 477th #SquatUclub eligible post!! Remember everyday – “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post & IGTV notifications (click the “following” button on my page & select “posts and IGTV”) will help you be first in line each day!

A post shared by Squat University (@squat_university) on Dec 18, 2019 at 8:10am PST

By Suzanne Bougs WOD No comments

Thursday, December 19, 2019

5 Rounds EMOM

Min 1) 4 D Ball to shoulder – AHAP

Min 2) 10 T2B

Min 3) 40 DUs

By Suzanne Bougs WOD No comments

Wednesday, December 18, 2019

Split Jerk
8 x 1

12:00
800m Row
AMRAP w/ remaining time:
4 Pull Ups
8 HSPU
12 SL Squats

View this post on Instagram

In the split jerk, turn the back heel out slightly to maximize stability. Because the back leg is extended away from the hip at an angle, if the back foot is pointed straight forward, the foot is not in line with the lower leg. This means it’s less stable when pushing against the floor and more prone to spin or roll. By turning the heel out enough to align the foot with the lower leg, we can load the back leg as much as needed with a solid connection between the balls of the foot and the floor. Imagine pushing the back heel out along a slightly diagonal line to get the foot aligned well; this will also help create a wide enough split for better lateral stability. Tag someone who looks like they step on a banana peel every time they jerk. Video by @hookgrip #jerk #splitjerk #weightlifting #catalystathletics #garagemind #loudmindquietmouth #usaw #iwf @earthfedmuscle

A post shared by CatalystAthletics- GregEverett (@catalystathletics) on Dec 16, 2019 at 10:57am PST

By Suzanne Bougs WOD No comments

Tuesday, Dec17, 2019

Hang Snatch

3 RM

3 Sets

2 Laps backward sled drag

:40 Plank

Hip Circle Glute Bridge

3 x 30

By Suzanne Bougs WOD No comments

Monday, December 16, 2019

AMRAP in 6:00
Lap Sandbag Carry
6 Zercher Squat
rest

AMRAP in 6:00
8 DBL KB Cleans
8 Push Jerks
rest

AMRAP in 6:00
12 Cal Bike
8 Push Ups

By Suzanne Bougs WOD No comments

Sunday, December 15, 2019

3 Sets
Turkish Get Up Right
Turkish Get Up Left
:45 DU’s

5 Rounds
300m Row
20 RKB Swings
10 Box Jumps

By Suzanne Bougs WOD No comments

Saturday, December 14, 2019

Partner WOD

AMRAP in 25 Minutes:

10 Press

15 Ring Rows

10 T2B

15 Wall Balls

20 Cal Bike

By Suzanne Bougs WOD No comments

Friday, December 13, 2019

Snatch Pull + Snatch
9 x 2

1 1/4 Back squat
5 x 7

Weighed Plank

By Suzanne Bougs WOD No comments

Thursday, December 12, 2019

6 Rounds
30 Cal Row
8 DB Step Up
Lap Sled Drag

By Suzanne Bougs WOD No comments

Wednesday, December 11, 2019

Power Snatch

For Time:
12 – 9 – 6
Power Snatch
Bar Muscle Up

By Suzanne Bougs WOD No comments

Tuesday, December 10, 2019

Back Squat
Heavy single for today.

Bulgarian Split Squat
3 x 20

4 Sets
Lap DB Bearhug Carry
15 RKB Swings
rest

Tuesday and Thursday 1:00PM – remember to sign in to class before 10AM .

By Suzanne Bougs WOD No comments

Monday, December 9, 2019

3 Rounds

2:00
Row

2:00
7 Hang Power Clean
5 Dips

2:00
Weighted Shuttle Run

By Suzanne Bougs WOD No comments

Sunday, December 8, 2019

Push Press
5 x 5

AMRAP in 12
20 Alternating KB Row
Lap Rack Carry
60 DU’s

By Suzanne Bougs WOD No comments

Saturday, December 7, 2019

(17.1) For Time:

10 Alternating DB Power Snatch 50/35

15 Burpee Box Jump Overs

20 DB Snatch

15 BBJO

30 DB Snatch

15 BBJO

40 DB Snatch

15 BBJO

50 DB Snatch

15 BBJO

*20 Minute Time Cap

*Can complete in partners with one person working at a time.

By Suzanne Bougs WOD No comments

Friday, December 6, 2019

Segment Clean
10 x 3

Back Squat
3 x 1

GHD Hip Extension
3 x 20

View this post on Instagram

I get asked a lot about improving wrist flexibility—in most cases the wrists are fine and it’s instead an issue of shoulder mobility or just incorrect positions. But just in case, here’s my take on improving wrist flexibility. First, before you do any wrist stretches, shake out your hand and wrist well, then grab your hand and pull it straight out from your forearm to decompress all the carpals. This will help you actually stretch instead of just jamming all those small bones together. Some of you may also find you get a jamming sensation near the outside of your wrist. Grab your wrist with your middle finger right over that bony protrusion and squeeze a few times to get the end of the ulna moving a little. The wrist and finger flexors are going to be tight in weightlifters, so this is where you’re going to spend most of your time. Push the fingers back first to get both the finger and wrist flexors. After that, push just the hand and relax the fingers to hit just the wrist. Stretch with both a bent and straight elbow. You can do straight arm stretches on a wall, the floor or a bar. While they’re likely not very tight, it’s a good idea to gently stretch the extensors as well. Simply reverse the flexor motions—push against the fingers, then just the hand. You can also get a little rotation by pushing against the thumb side while in a flexed position. Finally, throw in some ulnar deviation with the thumb gripped inside the fist, and also move into some wrist flexion while holding that deviated position. Tag some buddies who are too tense. #mobility #flexibility #wristmobility #wristflexibility #weightlifting #catalystathletics #garagemind #usaw #iwf @earthfedmuscle

A post shared by CatalystAthletics- GregEverett (@catalystathletics) on Dec 2, 2019 at 11:46am PST