May 24, 2011
4 sets for max reps of
1 min Calorie Row
1 min Burpees
1 min KB/Sandbag Ground to Overhead
1 min rest
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filed under: WOD
Archive for May, 2011
May 23, 2011
Split Jerk
3-3-3-3-3
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10min Cindy – AMRAP of
5 Pull Ups
10 Push Ups
15 Squats
0 Comments
filed under: Girl WODs, Olympic Lifting
May 20, 2011
Hard to hear, but a great video from Kelly Starret’s Mobility WOD project
Mission: To sit with your “abs” on at least 20% of their best contraction. Every time you are sitting unprotected and braced you owe a 5 hollow rock penalty. Post number of fouls to comments.
Source –
MobilityWOD.com
0 Comments
filed under: General Health, Mobility
May 20, 2011
Front Squat
3-2-2-1-1-1
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AMRAP in 10 min of
7 HSPU
21 Jumping Lunges
0 Comments
filed under: Travel/Home/BodyWeight WOD, WOD
May 19, 2011
Gymnastic Skills – Pistols
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400m Run
50 KB swings (unbroken)
800m Run
25 KB Swings (unbroken)
400m Run
50 KB Swings (unbroken)
2 Comments
filed under: CrossFit Games, WOD
Everyone wish Michelle a happy birthday!!!!! And,
Congrats Cassidy!!! Cassidy qualified and registered for the CrossFit Games South Central Regional today.
Cassidy came to the gym yesterday questioning whether or not she should register for Regionals due to financial concerns. Unfortunately, the registration rate for regionals is $100 per athlete; add in at least three nights in a hotel, asking for time off of work, travel expenses, and competing becomes quit expensive.
As a former/washed up athlete, I knew Cassidy would regret skipping the regionals so I encouraged her to give it a shot and do everything she could to make it happen. I am glad she did!
So I decided to ask all our BOLT members, for her…..Please let me know if you would like to donate $1, $5, $10 to help with travel expenses, etc. Anything helps!! And I know Cass would be beyond appreciative. We are a community, we support each other in workouts, so if you are able please support Cass to represent our gym, our community and herself at the Regional event.
May 18, 2011
12 Deadlift 275/165
25 Box Jumps 20″
9 DL
25 Box Jumps
6 DL
25 Box Jumps
3 DL
25 Box Jumps
Compare to 2.15.11
+
6 sets of
45s Row @ 90%
30s Row @ 50%
+
Mobility Work – Hamstrings
—————
Just to reiterate….Open Post
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filed under: WOD
Just to reiterate….
NO CAT BACKS! Deadlift load should be challenging, but choose a load that will allow you to complete 12 unbroken reps without a major form break (i.e. spurting lumbar vertebrae out of your low back). If you neglect all sense of form for the sake of time; I will stop you, unload the barbell and make you re-do the reps perfectly.
Training optimally means training smart and safely. The idea is to get better today, we are not trying to set any world records or sacrifice 3 months of training (due to a stupid injury) for a fast time. So no high rep sloppy deadlifts today. If you are solid on the DL and have pristine form, by all means crush it!
Thanks, Matt! This is very sweet. CASSIDY WE ARE HERE FOR YOU!
Happy birthday, Michelle!!