TheBoltBlog

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Thanks to Captain Barrett and all those who gave everything in service to our country. Also, our thoughts and prayers go out to all the mothers, fathers, husbands, wives, sons, and daughters who sacrifice greatly as they send their loved ones off to protect and serve.

Photo courtesy of CrossFit.com

Memorial Day – Remember their sacrifice
Schedule, Monday, May 30th we will have only one class at 9:00 AM – Be Ready for a HERO WOD!

I will be competing in an olympic weightlifting competition in Austin next Saturday June 4 so there will be no class that morning. We will also be closed Saturday June 18th as I travel to Seattle for a wedding. I will post a bodyweight workout you can do at home on the blog for these two off days.

The Founder’s Membership Rate for new BOLT athletes is coming to an end on May 31st. Now is the time to act if you want to take advantage of our Founder’s Membership Rate!

Natalie Burgener
Beautiful first pull by Natalie in this photo. When we do Snatch Grip DL we are essentially practicing the first pull of the snatch. Remember the first pull is a positioning pull; an attempt to move the bar efficiently to a strong position for the second pull- jump, violently extend the hips, and accelerating the bar as fast as possible.

Notice

• Flat back/Good lumbar curve
• Vertical shins
• Tall chest/doing everything she can to raise the shoulder and hips together
• Hook grip
• Straight arms/arms are like ropes/when the arms bend the power ends
• Shoulders slightly in front of the bar
• Bar in contact or very close to the shins/pulling the bar into her body
• And the Best for Last – Intensity and Aggressiveness/you can’t do the Oly Lifts with a timid heart