Hang Squat Clean + Jerk
5×2
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3 RFT
600m Run
40 Abmat Sit Ups
20 UB STOH 95/65
*18min cutoff
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Bret Contreras posted some great quotes from Gray Cook, I really liked these
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“Remember that muscles do what they are told. If they are doing something you don’t like, tell them to do it differently: communicate to the muscle through repetition of posture and movement.”
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“When someone’s back hurts they don’t want to blame their lifestyle, fitness level, or daily patterns. Instead, they want to blame their back pain on starting the lawn mower last week, which, in reality, is probably just the straw that broke the camel’s back. Human beings live under the philosophy of, “I have a snowball and I have to throw it at someone.” No one wants to take responsibility.”
Archive for August, 2012
A. Deadlift 1×2 @ 75%
B. DE Deadlift 8×3 @ 60%; r/r – 90s
We are beginning a new Deadlift program over the next 10 weeks. The percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.24.11 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
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EMOTM – 10
3 Burpees
5 CTB Pull Ups
7 Wall Ball
*If you fail to complete the required reps in the minute, finish your set, rest the remainder of the minute you did not start and begin the next set dropping the reps to 2,4,6 respectively. If you miss a second minute drop the reps to 1, 3, 5
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Heck yes, Karen. 10 weeks of Deadlifts. I shall refer to this as the BOLT Benni Challenge. Now to find my black mid-rise socks…
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Pretty sure gravity was winning on my pullups by min. 6 or 7…all kind of a haze.
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Excited about the DL challenge and gaining a new PR! This WOD was tough.. one of those that looks easy on paper and you end up laying on the ground at the end
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Super tough WOD! I wasn’t expecting it to be so hard. I’m excited for this deadlift cycle – love me some deadlifts!
Back Squat
5-5-5-5-5
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4 RFT
15 Heavy KB Swing
7 High Box Jumps
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The BOLT Caped Crusader
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You’re welcome for this pic!
good job today, 5:15! 115-125-135-150-160. 6:32 with 24 inches, 53# KB -
Able to break rocks over his head multiple times just by lifting it.
He can leap over boxes…and I’m sure small childen if needed.
He flys through workouts faster then Robyn can drink a glass of wine (and that’s fast)
He is the most interesting coach in crossfit…
BOLTMAN!
A. Build to a 1RM Snatch in 15min
B1. Wgt Pull Ups 5×5; r/r – 30s
B2. Plyo Push Ups 5×8-12; r/r – 60s
C1. TGU 3×8 (4 each arm); r/r – 10s
C2. ME Double Unders x 3 in 60s; r/r -10s
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Most BOLT workouts are a blaze of glory. This one was a slow burn that just kept on going, capped off with the always painful Turkish prison getups. Good one Matt.
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Dave your spot on! I liked the change of pace but those Turkish prison get ups have a high ” suck” factor. Great WOD !
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6 sets of
4 Heavy Squat Cleans
8 Burpees
150m Sprint
r/r – 90s
*Odd sets complete as written, even sets complete in reverse order (Sprint, Burpee, SC)
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Sam tied for first in the 2 minute double under competition, but lost in the 1 minute double under off. Cool thing was that this guy gave Sam the prize money, a great example of our larger CrossFit community!
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all hail the SamJett and his ability to rock the double unders!!! I gotta fever and the only prescription is… more double under (practice).
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Yes indeed, that was an impressive show that Sam put on. And that was a really challenging/fun WOD this morning.
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Loved this one! Especially after a long first day of school…much needed!
18:32 with 95# -
Does anyone else just hit refresh on this site every night around 9pm to see what is coming up tomorrow?
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A. SLO+Snatch 1-1-1-1-1
B. Pause FS 5×3; r/r – 2:30
*Last set should be heavier than 8.13.12
C. AMRAP – 5min of Double Unders
D. 100 Hollow Rocks
Excited to hopefully increase my max in deadlift. Definitely a weakness for me! 145#/115#
You’ll def get a new PR with this DL program. I’m excited to as well!