Week 1 of Catalyst OTM

Out in the garage after 5. Started with Crossover Symmetry Activation. No knee sleeves again today. This finished up the 5th workout of “week” 1 of the Catalyst program. I quoted “week” there because I’m spacing them out and shooting for 3, sometimes 4 lifting days a week. My body can’t handle 5 days per week and I want to continue with Aerobic Capacity as long as the weather holds up while also getting in 1 or 2 CrossFit classes.


  • 5×45#
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • 1×165
  • 3x1x175

Focusing on a more controlled pull and not pulling higher than needed felt a lot better today.

Clean & Jerk

  • 5×45#
  • 3×115
  • 2×155
  • 1×170
  • 1×185
  • 1×200
  • 1×215
  • 3x1x230

Cleans felt easy. Tried to work on getting my jerk feel back.

Front Squat

  • 3x3x265#

After first rep of first set I wished I had the belt on. Low left side near the spine felt tight. Strapped on the belt for the other two sets and it was like night and day.

Good Morning

  • 3x5x135#

Kept it light due to my back feeling the way it was. Actually wore the belt too for the first time doing good mornings, which I think takes away some of the training effect, but gotta stay safe on days like this.

Skipped abs because of core work yesterday in class and my sinuses were going crazy from cleaning house so I wanted to be done. Will get in a 20 min ROMWOD tonight.