March 7, 2012
1000m Row then
7 Rounds
20 Double Unders
10 KBS (Games Standard)
4 Comments
filed under: WOD
Archive for March, 2012
March 6, 2012
Roll out + Mobilize your tight bits
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Happy Birthday Mark!!
AMRAP 20
4 DL 275/185
7 CTB Pull Ups
400m Run
7 High Box Jumps
7 Comments
filed under: WOD
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Happy birthday Mark. Thanks for being such an inspiration. The WOD in your honor was a great one!
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Mark Happy Birthday! 47 sounds good to me. You are quite an inspiration! I am smoked from today’s and yesterday’s WOD’s. Great work morning crew!
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Thanks everyone. Great workout today (thanks to Matt). Janet, I just hope I am only 20 years older than you.
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Happy birthday, Mark!!! I hope you had a great day celebrating!
completed 4 rounds + 250m – used NO band for the first set then the red band!
125#
March 5, 2012
Split Jerk
1-1-1-1-1
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10-8-6-4-2
Front Squats 185/125
HSPU
* 8 Burpees between each round
1 Comments
filed under: WOD
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What a sneer haha!! I don’t even think I could do that expression again if I wanted too!!
March 1, 2012
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
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Open Post for more comments
1 Comments
filed under: CrossFit Games, WOD
As I mentioned today, staying efficient in the early rounds will be key to saving yourself for the heavier weights down the road. Low back and shoulders will be the first to fatigue. A few reminders
1. Breath, don’t hold your breathe when the barbell is in your hands on the early light sets. If you need to hold your breath to maintain intrathoracic pressure you should be doing singles and dropping from the top.
2. Drop your hips on the early light sets. Touch and go reps while bending predominantely at the hip will require a lot of work from your erectors (low back). You don’t want your low back fried when it comes to the heavier weight.
3. Hips! Jump and shrug! Don’t fly out of the gate and throw the weight overhead with your arms and shoulders. Use your hips to drive the weight up on every rep, even the light ones.
4. Bar path. Keep it tight on the way up, and if performing touch and go reps, on the way down as well. Many of us will keep the bar close on the way up, but allow it to fall out and away when retreating for another rep.
Check out these links for more info on how to dominate 12.2
Kelly Starret’s Mobility WOD
Carl Paoli’s Gymnastics WOD
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Watching everyone this morning was inspiring. Mark’s 61 reps – awesome. 100% determination by everyone there. Good luck Matt and everyone else. And to keep the Billy Madison vibe rolling:
“Hey, kids it’s me, I bet you thought that I was dead! But when I fell over I just broke my leg and got a hemorrhage in my head! Ha-ha-ha!”
March 1, 2012
Open Athletes
12.2 Prep – More Snatch Skill Work
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All Other Athletes
A1. DL 6-6-6-6
A2. 15yd resisted backward run x 4
B. 50 TGU for quality
7 Comments
filed under: CrossFit Games, WOD
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Of course I peed my pants, everyone my age pees their pants. It’s the coolest.
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This is Hilarious.. Matt we are getting old huh… might have to stock BOLT with some Man-Pants.. LOL
– Karen: NIIIICE.. Miles Davis Birth of Cool reference! hahah
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Glad someone got that movie reference. Please go out back if you decide to be cool and pee your pants after your awesome performance
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Finally I make the bolt blog woohoo! That whole day was hardest I’ve worked. I really had to fight hard and finish.
Thanks to the entire bolt family.
Mike! you did awesome and i’m proud to call you and everyone in the BOLT family my Teammates!
You did an awesome job gutting it out Mike. Running the final leg in that event was definitely the toughest position.
Way to go Mike C. That picture is beast. Well deserved for you to be on the blog.