TheBoltBlog

• KB Swings  15-13-11-9-7-5-3-1
• Burpees        1-3-5-7-9-11-13-15

*Choose a KB you can swing unbroken for all reps.  On my way to pickup a 40kg monster if anyone wants to give it a try!

Good, Better, Best! Never Let it Rest! Until your Good is your Better, and your Better is your Best!

– Coach Richard Bell

Chuck, Me, and Andrew

5 Rounds for Time

• 1 Lap around the building (approximately 200-225m)
• 5 Power Snatch @ 135 lbs
• 5 Overhead Squat @ 135 lbs

I am sure someone other than Coach Bell originated the “Good, Better, Best” anthem, but I will give him the credit ( or – dash) because he didn’t just teach me the words he taught me how to apply them in life.

The photo to the right is from my CrossFit certification.  Funny enough I ran into two other former players of Coach Bell, Chuck Carswell (U of Georgia) on my left and Andrew Thompson (Naval Academy) on my right.  Day 1 I showed up in my Air Force Football shirt and Andrew stops the first lecture to yell, “Good, Better, Best!”.  Turns out I was not the only one Coach taught all about “Good, Better, Best” life!  Thanks Coach, for all you taught me and so many others.  Another thing we all learned from Coach was his favorite form of punishment/discipline/just for fun….the up-down, remarkably similar to burpees except you are in football pads and as any good Coach Bell disciple knows your chest needs to hit the ground first.  I could never call burpees easy, but I can say I was very well prepared when I first met them in CrossFit WODs.

CrossFit Bolt and Bolt Athletics will be a place of “Good, Better, Best” attitude.  Come train with us if you want to be your BEST!

Who is ready to train?  Check out some of the new toys showing up at the gym!  Concept 2 rowers aka the Human Destructo Machine, and hands down the best conditioning machine on the planet.  Sure we still need to pick up heavy stuff, sprint, and develop athletic skill sets, however when it comes to cardio-respiratory endurance, stamina and general conditioning the Concept 2 is a fantastic tool.  Rowing on the Concept 2 is a low-impact, full body workout and provides a great alternative to running outdoors in adverse conditions….although sometimes that is fun too.

I also just put together our Rogue Butcher Push/Pull sled.  I love……or maybe hate, this thing!  It can definitely put the hurt onyou.  For my competitive athletes this is an awesome tool to build speed, power and acceleration.  One thing I have never heard said about any athlete, “Hey that dude is too fast!”; come try and get too fast with me and the Butch.

Also in the pic we have some quality Pendlay bumpers for our Olympic Lifts, slam balls and med balls for dynamic/plyo training and a few Kettlebells (should be getting in a few more soon if this weather ever clears)!

Who doesn’t love comfort food?  And if blustery winds, freezing temperatures, icy roads, and a possible reprieve from work responsibilities are not prime conditions warranting a serious, carb-filled comfort food craving, I don’t know what are?  As I fought to ignore the delicious musings of my mind (chicken pot pie, waffles, grilled cheese sandwiches, etc), it finally came to me….the frittata!!  Maybe there can never be a true low-carb comfort food, but if there is maybe it’s the frittata!  What is a frittata?  Think a crust-less quiche.

Other awesome qualities of the frittata include simplicity and flexibility.  All you need are some eggs, it helps to have an ovenproof pan like a cast iron skillet, and whatever you can find laying around in the fridge.  Personalize your frittata by mixing and matching whatever ingredients you have on hand (vegetables, herbs, meats, and cheese).  Here is what I did today and a basic guide to making a frittata.

Ingredients

• 10 eggs
• splash of cream or milk
• veggies, herbs, meats and cheese of your choice
• Olive oil
• Salt and Pepper

Here are the ingredients I found to throw into my frittata

• baby spinach
• basil
• chopped roma tomatoes
• colby jack cheese
• leftover pork tenderloin, shredded

Maybe that sounds like a strange combo to you, but this is my frittata so back off and make your own

1. Preheat oven to 425° and whisk together the eggs, cream/milk, herb (basil) and a pinch of salt and pepper
2. Warm the olive oil in a 10-inch ovenproof pan and add the egg mixture, lightly stirring until the egg begin to set but are not scrambling.
3. Stir in your veggies, meats, and cheese
4. Let cook for a few more minutes letting the eggs fully set around the edges
5. Transfer the ovenproof pan to the oven for about 5-7 minutes, until the center of the frittata is just firm

You can serve warm or at room temp, sometimes I like to give mine a little kick with some hot sauce.  Enjoy!