About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Wednesday, January 8, 2020

Weighted Pull Up

3 Rounds 
500m Row 
3 Laps Sled Drag 
10 Devils Press 50/35

Tuesday, January 7, 2019

Hang Clean + Front Squat + Jerk
8 Sets

3 Sets
12 / Leg Double KB RDL
6/ Leg KB Step UP

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Do you look like you’re trying to squeeze an orange between your knees at the bottom of the jerk dip? Here are some ways to fix it. Bear in mind that this is an extremely stubborn problem to fix for most people, so be patient and don’t abandon a correction too quickly if it seems like it’s not working. The first thing to try is different stance widths and degree of toe-out. You may find a change in stance eliminates or greatly reduces the problem. Also be sure you’re not shifting your weight forward as you dip—maintain full contact of the entire foot with the floor, with a bit more pressure toward the heels than the balls of the feet. If those simple fixes don’t work, use pause jerks—pause 3 seconds in the bottom of the dip and maintain tension through the legs and hips. As you begin the drive, actively keep the knees out in line with the toes. You can do the same thing with jerk drives. Use jerk dip squats with a slow eccentric and pause, actively maintaining knee alignment with the corresponding foot. Take 3-5 seconds to complete the dip, and pause for another 3-5 seconds. Next, use slow motion push presses to perform the entire dip and drive motion with the ability to more easily feel continuous tension in the legs and hips. Once past the beginning of the drive, you can accelerate enough to complete the push press. Finally, perform depth drops into the jerk dip position. Mark the correct foot position on the floor if needed, step off the box, land on flat feet and absorb the force by sitting into the correct dip position with your knees remaining aligned with your feet, and hold a second or two. Use sets of 3-5 reps for all of these exercises. And don’t forget, you should also be doing unilateral leg work like single-leg RDLs, single leg squats, and single-leg glute bridges for hip stability in general. Tag an orange-squeezer. #jerk #valgus #thevalgusIactuallycareabout #weightlifting #catalystathletics #usaw #iwf @earthfedmuscle

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Monday, January 6, 2020

AMRAP in 25
800m Row
80 Cal Bike
50 American KB Swings
50 Air Squat
25 Strict Pull Ups

Sunday, January 5, 2019

8 Sets
1 Snatch Deadlift + 1 Hang Power Snatch
20 DUs

For Time
15, 12, 9
Hang Power Snatch
Burpee over bar

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We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. . The hips shooting up dramatically more than the shoulders and bar rise creates a two big potential problems: It tends to shift balance too far forward, and it tends to force an early second pull, which reduces bar speed and elevation and also disrupts balance. . 2 basic reasons for this to happen. . First is a rush to break the bar off the floor. Yanking the bar will nearly always cause the hips to shoot up before the shoulders. . Bar separation does not by any means need to be slow—you just have to control your position regardless of your speed. Ensure tension throughout the body before the start, and imagine pushing your legs through the floor to drive your chest up away from it, just as you would in a squat. . The second main cause is weakness of the legs relative to the hips. The knees are at a very small angle in the starting position that’s difficult for the quads to open. . The body will always shift into the strongest position for a given task—in this case, the knees will open without actually moving the load commensurately and shift more of the initial lifting to the hips. . The idea of pushing with the legs like a squat will still be helpful, but in this case, you need to improve position-specific strength to see real improvement. . First ensure all pulls and deadlifts are performed with the correct positions—reduce weights if needed or you’re simply going to continue reinforcing the incorrect positions. . Use pauses in pulls and deadlifts, particularly immediately after bar separation and at the knee, ensuring correct posture is maintained. You can also add slow eccentrics as long as you maintain the correct position all the way to the floor. Use pulls from a riser to improve starting strength at even smaller knee angles, and use pause back squats to further develop strength from a small knee angle. . Tag a friend who has no control. . Videos by @hookgrip . ___________________________________________________ #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #earthfedmuscle

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Saturday, January 4, 2020

Partner WOD

Alternating rounds,
AMRAP in 30:
6 Pull Ups
9 Double KB Squat
12 Double KB Swings
250/ 200 m Row

Friday, January 3, 2020

3 Position Clean
6 Sets

Clean Pull
5 x 2

Elevated Romanian Deadlift
3 x 5

Thursday, January 2, 2020

2 Rounds

AMRAP in 3:00
12 Cal Bike
6 Slam Balls
Rest 2:00
AMRAP in 3:00
Length  Farmers Carry
6 Push Press
AMRAP in 3:00
25 Box Jump Step Down
Max Reps Strict Ring Dips
Morning & evening classes as usual tomorrow.  See you at 6AM!
No 1PM.

Wednesday, January 1, 2020

Happy New Year CFE!

Tuesday, December 31, 2019

Overhead Squat

5 x 3

AMRAP in 10min:
10 DUs
1 Power Clean
20 DUs
2 Power Clean
+ 10
+ 1
New Years Eve hours: 8 & 9:30AM

Monday, December 30, 2019

5 Rounds
250m Row
15 Toes to Bar
15 Burpee to Plate
20 OH Walking Lunge

No 6AM today.
New Years Eve Day – 8 & 9:30AM
New Years Day – Closed

Sunday, December 29, 2019

Coach Jasons Happy Birthday Benches!

3 Sets:
10 Bench Press
12 Squats

3 Rounds:
Lap Prowler Push
20 DB Shoulder to OH
20 Sit Ups
20 DB Box Step Overs

Saturday, December 28, 219

Teams of 3 

24 Tire Flips
120/80 Cal Bike 
20 Tire Flips 
100/65 Cal Bike
16 Tire Flips 
80/50 Cal Bike
Courtesy of Hybrid Athletics 
Holiday Party is tonight! Details on the whiteboard. 

Friday, December 27, 2019

1 BNK Jerk + 2 Overhead Squats 
5 x 1
1 1/4 Front Squat
5 x 5
4 Sets 
Med Ball Hollow Rock 
Length Front Crawl Sled Drag 

No 6AM Class today.

Thursday, December 26, 2019

Chipper WOD 17

20 Deadlift 

25 Box Jump Overs

30 T2B

35 Cal Row

40 Alt Hang DB Snatch 

45 DUs

50 Air Squats

45 DUs

40 Alt Hang DB Snatch

35 Cal Row 

30 T2B

25 Box Jump Overs

20 Deadlift

Courtesy of Damect Dominguez training day.

Boxing Day Hours:
8 & 9:30AM

No 6AM tomorrow.

Wednesday, December 25, 2019

Merry Christmas CFE!

Boxing Day Hours:
8 and 9:30AM

Tuesday, December 24, 2019

8 x Hang Clean + front squat + jerk

Teams of 3, AMRAP in 6 min: 

5 Slam Balls 

1 shuttle run 


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.

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

No 6AM today.

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

Sunday, December 22, 2019

Power Clean & Jerk

8 x 1
2 Rounds
1:00 Power Cleans
1:00 Bike
1:00 DUs

Saturday, December 22, 2019

AMRAP in 6:

6 Pull-ups

9 Push-ups

12 Russian Kettlebell Swings


AMRAP in 6:

12 Dumbbell Hang Snatch

12 Wall Balls


AMRAP in 6:

Row 750m

Max Reps : Burpee Complex

Friday, December 20, 2019

Clean Pull + Hang Clean
9 x 2

1 1/4 Squat
5 x 6

Death March
4 x 8

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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!

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Thursday, December 19, 2019

5 Rounds EMOM

Min 1) 4 D Ball to shoulder – AHAP
Min 2) 10 T2B
Min 3) 40 DUs

Wednesday, December 18, 2019

Split Jerk
8 x 1

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

Tuesday, Dec17, 2019

Hang Snatch
3 RM

3 Sets

2 Laps backward sled drag
:40 Plank
Hip Circle Glute Bridge
3 x 30

Monday, December 16, 2019

AMRAP in 6:00
Lap Sandbag Carry
6 Zercher Squat

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

AMRAP in 6:00
12 Cal Bike
8 Push Ups

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

Saturday, December 14, 2019

Partner WOD

AMRAP in 25 Minutes:
10 Press

15 Ring Rows
10 T2B
15 Wall Balls
20 Cal Bike

Friday, December 13, 2019

Snatch Pull + Snatch
9 x 2

1 1/4 Back squat
5 x 7

Weighed Plank

Thursday, December 12, 2019

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

Wednesday, December 11, 2019

Power Snatch

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

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

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