September 22, 2011
5 Sets
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12 Thrusters 95/65
45s Row for meters
r/r – 4 min
* Record time and meters rowed for each interval
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Old School BOLT….oh how we have changed!
2 Comments
filed under: WOD
Archive for September, 2011
September 21, 2011
10 x 100m Sprint
r/r – 1 min
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L-sit/L-hang – Accumulate 3 minutes
0 Comments
tags: Speed Training
September 20, 2011
A. SLO+Hang Power Snatch x(2+1)x5
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AMRAP in 9 minutes of
3 Squat Snatch
6 HSPU
9 CTB Pull Ups
For those of you haven’t yet seen it, here is our new promo video. Much thanks to Chris D for the awesome-ness
8 Comments
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uh……….wow……..that’s about all I can say………ok…maybe not…
I have to say that those shots of Matt’s rippling muscles was a bit of a turn-on…sorry Robyn. (For those who don’t know me…that was a joke…I am a happily married man to a woman). Anyway, that is a bad-ass video and the yellow eyes at the end are freaky cool! Good job Chris! I am going to go join CrossFit Bolt today…again…
But, I may need to take off my shirt, put on some baby oil and spray myself with water for today’s WOD…we’ll see!-
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Well David, Im pretty proud of those muscles and Matt!!!!! Moreover, I am thankful for each one of you and the fact that you allow me to work out in the same room
Blessings, love, and recovery to all!!! xoxox robs
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Chris is video genius, lots more ideas, you will get your chance at stardom
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Missing BOLT already! Not getting to come this week is killing me! I’m just going to have to put this video on repeat and pretend I’m there! Workout some for me!!
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Hey Ashley, how are you doing…whats the word on your back? Keep us updated. I think you should be elevated to the level of fire-breather or something as I can’t say I would have fought through the pain as long as you did. Take care of yourself and come back as soon as possible…but listen to your body and the doc!
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Doing so much better! Thanks! I have been off of the pain medicine and only taking anti-inflammatory medicine. Today I actually feel almost back to normal, but I’m trying not to overdo it, which is so hard for me! I hope to be back next week!!
September 16, 2011
15 min to build up to a heavy Squat Clean
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50 TGU slow and steady
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5 min Row/AirDyne for calories
0 Comments
filed under: WOD
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Matt, Clarissa, and David – Thanks for encouraging me and pushing me on the pull-ups today!!
September 14, 2011
50 HSPU (5 min cutoff)
300 Double Unders (5 min cutoff)
800m Run
0 Comments
Hey everyone…Matt is looking into online trackers so that we can track our WOD times, etc. online. So, lets get in the habit of posting our times, etc. here, so we will “hit the ground running” when the online tracker is in place. I have found the hardest part of a gym implementing a tracker is getting everyone in the habit of remembering to post their scores.
10/30s: 95#/1:01/143M ; 95#/1:00/148M ; 105#/1:05/149M ;
15/45s: 115#/2:02/187 ; 115#/2:58/181M
The tracker will make much more sense than this scribble, but hopefully you get it.
Come on, join me in making this a habit and look forward to the online tracker when Matt can get it up and running!
Sounds good David! Wow I’m so not awake in this pic, but its awesome!