July | 2011 | TheBoltBlog

Archive for July, 2011

Announcements for the Week!

July

24,

2011

Open Post to read announcements

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filed under: Uncategorized

tags: Coppell Fitness, Coppell personal training, Coppell Strength and Conditioning

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*Wednesday, July 27th we will have a BOLT dining out following our 5PM class at Sweet Tomatoes in Irving. Please invite friends and family to come along.

*Friday, July 29th our 5PM class will start at 5:45PM. Our very own member and CrossFit Level 1 Trainer, Cassidy Lance will be filling in as Coach as I head to Houston for my USA Weightlifting event.

*No Class on Saturday morning July 30th. An at home WOD will be posted and when you are done take the opportunity to watch the free live webcast of the 2011 CrossFit Games

*No 6AM Monday morning class on Aug 1. We will have a 6AM class on Wednesday morning Aug 3

Thanks to all our members for your understanding and support of my traveling to compete in my own athletic endeavors.

————— A few great articles I read last week

Meal-timing Concerns: Breakfast, Frequency, and Snacking

The Neurophysiological Aspects of Training

Overhead Stability in the Snatch

Squatting- An Expression of Health

And if you are going to fail….Fail like a BOSS!

Clarissa says:

Yay! Wednesday dinner!

(July 25, 2011 at 8:43 am)

Reply
Ashley says:

love the group pic!

(July 25, 2011 at 11:27 am)

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Gilbert says:

I’m very disappointed that the University of Texas was not represented in this photo.

(July 25, 2011 at 12:05 pm)

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Michelle says:

This is the best video I have ever seen.

(July 26, 2011 at 6:05 pm)

Reply

WOD 7.22.11

July

22,

2011

Ascending Ladder for 20 minutes of
Run 50m
3 Thrusters 95/65
Run 100m
6 Thrusters
Run 150m
9 Thrusters
Run 200m
12 Thrusters
Run 250m
15 Thrusters
Run 300m
18 Thrusters
Run 350m
21 Thrusters……….

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filed under: WOD

tags: Coppell Fitness, CrossFit Dallas

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WOD 7.21.11 Back Squat-1RM

July

21,

2011

A. 20 minutes to find 1 rep max Back Squat
B. 30 Burpees AFAP x 3; r/r – 3min
————–
Proud of our STRONG women

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filed under: Videos, WOD

tags: Coppell personal training, Crossfit Irving

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WOD 7.20.11

July

20,

2011

5 min Row for Calories
4 min Box Jumps
3 min Wall Ball
2 min Pull Ups
1 min Burpees

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filed under: WOD

tags: Coppell Gym, Coppell Strength and Conditioning, Kettlebell Training

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What’s your Goat?

July

19,

2011

Give your Goat a name and whip him/her into shape
+
10 min Row @ 65-70%
——-
Goat (göt) – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.
***Open post to read more.

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filed under: WOD

tags: Coppell Athletic Training, Coppell Health and Fitness, Coppell Weight-loss

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Goat – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.

What’s your Goat? What do hate to see on the blue board? What skill or movement do you need to work on most?

Today is your day to identify a Goat and go to work on cleaning him up. Once you have ID’d the weakness you want to tackle, get with your Coach to discuss progressions, skill work, and supplementary exercises and go to work. By the end of the day create a measurable goal to whip your Goat and formulate a plan to accomplish this goal (get with your coach for ideas/help). Post your Goat and goal to comments.
*Burpee penalties for not setting a goal

Gilbert says:

Overhead Squats: 185 (BW) x 15 reps

(July 19, 2011 at 8:01 pm)

Reply
- Philip says:
  
  Overhead Squats – 1 rep at bodyweight (185 lbs).
  Muscle up on the rings.
  
  (July 22, 2011 at 10:48 am)
  
  Reply
Michelle says:

GOT SEVERAL GOATS (determined by going through the blog and measuring frown frequency), HERE WE GO! –>

10 consecutive DU, 1 kipping pullup, 10 air squats (“perfect form”), 100 unbroken 25# KBS, *respectable Karen time*…

(July 19, 2011 at 9:04 pm)

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Ashley says:

I have a long list of goals, but I’m just picking a couple to post.

-20 consecutive double-unders (hopefully very soon!!)
-1 kipping pull-up

What i love about CrossFit, though, is that it makes you continually want to strive to be better in everything!! Thanks for your encouragement and for pushing us to be better, Matt!!

(July 19, 2011 at 9:44 pm)

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- Matt says:
  
  Ashley already knocking one goal off her list….20 consecutive double unders yesterday!
  
  (July 29, 2011 at 7:39 am)
  
  Reply
Shayne says:

20 unbroken kip pullup

(July 20, 2011 at 4:57 pm)

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Dori says:

3.30 min 800 m run

(July 20, 2011 at 4:59 pm)

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clarissa says:

Ok tell me if this is too easy b/c I can always work on something 25 box jumps unbroken, or 800 in 6 min, and I do want to be able to a kipping pull up by the end of the year!

(July 20, 2011 at 6:00 pm)

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- Matt says:
  
  Those are all good, but I am going to push you on the 800m Run….how about sub 5 minutes
  
  (July 21, 2011 at 7:36 am)
  
  Reply
Michael says:

- 5 Unbroken Straight Pull-Ups within the next two weeks
– 5-10 Consecutive Double-Unders

I like the pretty picture of the goat by the way.

(July 22, 2011 at 9:47 am)

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- Matt says:
  
  Don’t talk bad about the goat, you will get Janet all riled up!
  
  (July 22, 2011 at 12:08 pm)
  
  Reply
Mark says:

3 of my 50 goats: 20 unbroken kipping pull-ups (thanks Shayne for raising my original thought of 15); 5 hand stand push-ups (kipping acceptble if I can figure out how); 5 good pistols (each leg)…nothing like accountability – thanks Matt!

(July 22, 2011 at 11:29 am)

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cassidy says:

225-250lb DL

(July 26, 2011 at 7:58 am)

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Ben says:

10 double unders; 30 second hand stand w/out aid of the wall; 5 hand stand push ups (wall aided); 25 pull ups (unbroken); etc…etc…etc… – goal end of August – Hookem Horns.

(July 26, 2011 at 10:49 am)

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Janet says:

Ok I love goats so it’s hard for me to talk about whipping them
But I dislike cockroaches, so… mine are 50 double unders, 5 ring dips, 15 unbroken thrusters at 65.

(July 27, 2011 at 1:04 pm)

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DT

July

18,

2011

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
———————-
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.