September 20, 2012
Back Squat
1×5@80%, 3×3@85-90%, 2×10@65-70%
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3 RFT
15 Pull Ups
30 Double Unders
15 Ring Dips
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3×12 GHD Raises
0 Comments
filed under: WOD
Archive for September, 2012
September 19, 2012
Partner Work
5 sets
10 Heavy KB Swings
5 Burpees
100m Sprint
rest as partner completes the triplet
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8 minutes of
TGU
*slow and steady, quality movement
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Geoff, since I know you don’t like burpees, you can substitute back flips on the concrete.
11 Comments
filed under: WOD
September 18, 2012
Snatch Warm Up
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AMRAP – 15
2 rounds of
3 Snatch @60-65%
3 Burpee Pull Ups
2 Rounds of
4 HSPU
6 FS @ Snatch Wgt
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Mobility
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Great job by JP, Chris B, and Chris D this weekend at the Texas Barbell Massacre. They represented us well, tremendous effort fellas! Check out Chris D’s recap over at www.thejourneytv.com. And thanks to Holt for the pop up tent!
7 Comments
filed under: WOD
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Nice picture lol.. this was about 1 minute after we did WOD 2 (7 min AMRAP of 500m row buy in, then 3 snatch and 6 later over bar burpee’s). Thanks to everyone for the support through twitter and facebook and thanks to Matt and Robyn for coming out Saturday! It was a ton of fun and I can’t wait to compete with a Bolt team soon! Great job to JP and Chris and thanks for cheering me on throughout the weekend
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Man I’m gonna keep my mouth shut from now on. Burpee pull-ups??? I was just joking about those.
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I’ve taken a couple of days off (crossfit and paleo)… I’m ready to get back this evening!
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You all did an awesome job of representing Bolt! Look forward to seeing you back in the morning JP
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@Geoff – that keeping your mouth shit didn’takr long did it?? No telling what tOmorrow holds after all your comments tonight!!
116 reps with 55#-
Sorry about those post workout typing skills!! That really was supposed to say “shut” ha
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I’m with Chris B. thanks to everyone for the support. I look forward to competing in some team events with all of you.
It was pretty outstanding having being able hang out and compete with Chris B and J.P. Thanks coach and Robyn for making it out!
September 17, 2012
A. DL 1×2 @90%
B. DE DL 5×3 @75%
*If you had trouble hitting your percentages last week and had to go down in weight to keep your form, do not attempt these percentages. Try last weeks percentages again at 85% and 70%
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In 6 minutes
Run 600m
ME STOH 135/95
4 Comments
filed under: WOD
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Let’s get some teams together for the Team Scream event in Keller! Oct. 27th at CrossFit 817.. 2 males and 2 females on each team. $275 a team. There’s a RX and Scaled division. 3 total WOD’s throughout the day.. I met some people from CF 817 over the weekend and they are very excited about it.. it should be a blast!
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We talked about it today! I’m in for scaled if we can get another girl.
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September 16, 2012
Gymnastic Skill Work
– Muscle Ups
– Kipping Pull Ups
– Ring Dips
– HSPU
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Choose a challenging progression or scaled version of a movement above
Every 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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5 RFT
4 C&J 155/105
8 Burpees w/lat jump over bar
12 Goblet Squats
5 Comments
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What a WOD start off the week! 14:39 #135 C&J/ 53# KB on goblets squats My burpees over the bar were quiet pathetic This one smoked me big time! Great Video
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I agree Don! Not sure if I just “partied” too hard this weekend or if I just not as conditioned as I thought I was. I couldn’t even complete everything. Talk about frustrating.
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10:37 with 95# and 35#. – I loved it when the girl watching to see if she wants to join asked me, “What about cardio?”. I guess she missed me breathing hard and laying on the floor at the end!!
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Great WOD. Very tough mentally and physically.. 8:42 RX. Nice having some visitors from another box joining the 5:15 class. BTW, that was a pretty demanding warm up Matt lol
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Ouch! Moan …groan
13:50 with 70# and 35# (thanks for setting the bar with your gobble weight Ash!)
September 13, 2012
Snatch Skill Work
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EMOTM -12
Odd – 3 Snatch @65-70%
Even – 12 Wall Ball
— as the 12th minute concludes run 400m for time
6 Comments
filed under: WOD
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EMOTM usually means torture. Now with a 400m run at the end…. should be fun!
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Ashley – you’re right. I took off on the run and my mind was willing but my legs were weak after all those wall balls. What a challenging but fun week this has been.
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I joined the 0815 crew this morning for first time. Got in real late from airport last night. Dave your were spot on my legs would not move when I took off for the 400. Time: 1:31. I was worn out at finish. DL’s and WBalls with snatches did me in!
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Don – I had the exact same time of 1:31. But I didn’t do DLs today so you win.
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First time in awhile the snatch wasn’t frustrating! Thanks for your coaching today, Matt! I have a long way to go, but today’s practice was so helpful. WOD: 55#/14#WB/1:47
Matt- you should make him work on his snatch technique!! You know he Loves that!!
I’ll get right on that coach! Sure you don’t want a twist with that??? Ha! I heard Crossfit outlawed burpee’s…don’t bother looking for it, just trust me!
I’ll get right on that coach! Sure you don’t want a twist with that??? Ha! I heard Crossfit outlawed burpee’s…don’t bother looking for it, just trust me! Oh yeah and that video is crazy awesome…pretty sure I’ll try that flip…not anytime soon though!
Coach is calling you out Geoff. I’ll get the popcorn ready…
Haha! Great video. I love how their trainer couldn’t hide his amusement when he was telling everyone what the WOD was.
Oh man! New life goal: do a back flip.
Awesome job today 5:15 class! It was definetely a team effort, not only with your partner but everyone in the class. Very cool watching everyone encouraging everyone else! TGU… I hate you
… and Ashley M, if you comment on this post try not to cuss this time. LOL
@Chris B. – haha, never again! Great job 5:15!!!
Trust me Chris she meant what she said…word for word. Don’t let her fool you
ha!
I’d really like to learn how to do this.