March 14, 2012
Snatch Balance
2-2-2-2-2-2
r/r-90s btwn sets
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4 sets for reps
40s HR Push Ups
20s rest
40s Double Unders
20s rest
40s Overhead Squats 115/75
*rest 90s between sets
0 Comments
filed under: WOD
Archive for March, 2012
March 13, 2012
Great job by all those who participated! Keep up the hard work and clean eating!
10 Comments
filed under: Nutrition, Uncategorized
Performance Improvement Winner
David Harp – BS increased by 8.5% and decreased metcon time by 27.5%
Nutrition Points Winner
A three way tie for first, all three of these individuals scored perfectly for 30+1 days of the challenge!
Jamie Wuistinger
Ashley Minton
Karen Lever
Body Composition Winner
Sandra Norton
Overall Winners
It was a tight competition, 1st and 2nd place were actually tied after initial scoring. I reviewed the scoring and compared the significant difference in scores to break the tie.
1st Place – David Harp
2nd Place – Karen Lever
3rd Place – Clarissa Green
All winners of the individual categories win a Rev1 Speed Rope. 3rd place overall wins back their entry fee of $25 and 1st and 2nd place will split the remainder of the pot 65%/35% respectively.
Proud of all your hard work and discipline while completing the challenge. I hope you learned about yourself and that a healthy diet is not only a worthwhile investment, but manageable lifestyle choice. And although it can sometimes be a challenge, the habits best for us often are.
March 13, 2012
5 Rounds for Time
8 CTB Pull Ups
8 Thrusters 95/65
200m Run
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Say hello to our newest BOLT members
Eric, Ashlie, John, Stephanie, and Ricki
*terrible camera work, yes that is the Delorean
4 Comments
filed under: WOD
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Welcome indeed. You’re gonna love BOLT. Where else do you get to hang out with a Delorean after your final ONRAMP workout?
March 12, 2012
A1. Back Squat 4×3
A2. 5 High Box Jumps x 4; r/r-3min
B1. Unbroken Wall Ball x 3; min 10, max 25
B2. 40 Double Unders x 3; r/r-30s
C. 100 Hollow Rocks
0 Comments
filed under: WOD
March 9, 2012
AMRAP – 18
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
4 Comments
filed under: CrossFit Games, WOD
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4 rds plus 2 Bj’s. It totally smoked me! The PP’s killed me. Good job morning crew!
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12.3 was a toughie!!! 5 rounds for me. glad that ones behind me! way to go everybody!!!!!
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4 rounds + the box jumps and 7 push press – TTB were my weakness!! It was awesome to see Chris and Rissa get their toes to bar, though!!!
Way to go, friends!
March 8, 2012
Open Prep
Review movement standards
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2-3 Rounds
10 Box Jumps
8 Push Press
6 TTB
then 1 Round
15 Box Jumps
12 Push Press
9 TTB
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Mobility
Non Open Athletes
Front Squat
5-5-5-5
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3 RFT
10 Power Cleans 115/75
15 HR Push Ups
20 Lunges
1 Comments
filed under: WOD
Congrats to everyone who participated!
Since old movies are kind of the theme at Bolt right now, I’m reminded of Wayne’s World. “I’m not worthy. I’m not worthy.” (http://www.youtube.com/watch?v=Vh78T–ZUxY).
You guys provide such constant support and inspiration. Karen – you’re a rockstar, and being in the morning crew with people like you pushes me every time I’m there. I know it’s the same in every class. Thank you guys.
And Matt, I’m so grateful for everything you do, and so excited to see the direction Bolt is heading. Great job everyone!
Congratulations guys!
Congrats to you all! You worked hard and you look fabulous!
Great job everyone!! You all did a great job!
that was redundant.. sheesh.. lol
I’m SO SO proud of everybody! you guys all did so great, and we are all starting to look more in shape than ever! i’d say it was a very successful challenge:) mike and i barely even like bread anymore…what the H!?!?!
Aye, ye all ded whell, put a landlubbin herse lik maeshelf ta shame…
GET BOLT-ARRR!
but seriously though, excellent job! if I had half the self-discipline you guys had, I’d be in straight up nirvana!
Congrats to everyone who rocked out that crazy month!
We made it!
Way to go everybody! Congrats to the winners!! Your hard work really paid off!