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Archive for September, 2012

WOD 9.13.12

September

12,

2012

A. DL 1×2 @85%
B. DE DL 6×3 @70%; r/r – 90-120s
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AMRAP – 9
12 HR Push Ups
100m Shuttle Run

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A. Push Jerk 3-3-3-3-3
B. TGU 3×5
C. Run/Row/AD/JumpRope for 10 min
*You may do as many of these as you wish, just move for 10min
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If you missed the Hero WOD, you are so lucky I am letting you voluntarily make it up! This is voluntary in the same way our spring conditioning workouts at the Academy were voluntary.
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Coppell Ladies Lacrosse putting in work!

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Courtney Wuistinger says:

Always loved when the coach said practice was “voluntary” or “optional”….

(September 12, 2012 at 7:01 am)

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- Matt says:
  
  Here is some college football bending of the rules for you. In the spring, coaches are not allowed to lead any organized team events outside the dates set for spring football. So our coaches put together a conditioning program called “The Cage” but opened it up to the entire cadet wing, so it was not longer an organized team event but an organized cadet activity. This was a “voluntary” event for every football player and cadet at the academy. Every football player made every single session, and once in a while we would have a couple of cadets who wanted to try it out or a squadron sending their doolies (freshmen) down to work out with us. Problem was the coaches didn’t really care about making the non-football players work so they would often leave with the impression of “that wasn’t that hard”.
  
  (September 12, 2012 at 10:11 am)
  
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J.P. says:

“What do voluntary mean?”

(September 12, 2012 at 8:46 am)

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Josh says:

Ill do it next week after I recover from all the wonderful wonderful scotch heh

(September 12, 2012 at 4:42 pm)

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Frank says:

Yep, those were some of the few infractions for which the NCAA didn’t put us on probation……..or maybe they stopped at the 104 they did find.

(September 12, 2012 at 4:46 pm)

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Ashley says:

75-85-95-105-110(x2)

(September 12, 2012 at 9:29 pm)

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WOD 9.11.12

September

10,

2012

Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
*60 Police officers and 343 Firemen lost their lives attempting the rescue of their fellow citizens
————–
We all remember the day, I was at the Academy taking a test when our instructor walked in and…

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We all remember the day, I was at the Academy taking a test when our instructor walked in and told us a plane had crashed into the WTC and we should go to the room next door when we were done taking the test. I finished, walked to the room next door expecting to see some small Cessna, piloted by a crazy man, in the side of the WTC. I was shocked to see the massive flames and abhorred as I watched the second plane hit the other tower. The bell sounded and I was off to my next class, which also included taking a test.

I will never forget the ensuing lockdown at the Academy. Going to football practice that day and seeing F-16s patrolling the skies. I will never forget the next time I rode a plane, the following week to an away game, and imagining the horror of the victims on those flights. May we honor all those who perished on that day, those dying on the battlefield in Iraq/Afghanistan, and those still serving in Afghanistan.

Chris B. says:

I remember walking into history class and my teacher had the TV on watching the footage. We all watched the TV the entire class, and no one said a word. I felt so helpless and wished I could be there to help. My 343 brothers and sisters who lost their lives that day will never be forgotten. Can’t wait to rock this WOD in honor of them!

(September 10, 2012 at 9:35 pm)

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Don says:

Matt, well said! It was a day that changed our lives forever. Having served in both conflicts I can tell you it changed my life! May we honor all those fallen heros and all those families who’ve lost loved ones. I can remember traveling to Washington DC later in Sept 01 and seeing the Pentagon. I could not believe my eyes. SEMPER FI!

(September 10, 2012 at 9:47 pm)

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Ashley says:

Hard to believe it has already been so many years! I mentioned it to my sweet 7 year olds this morning, who were not even born then. Rember watching it in my drill team director’s office. Can’t wait to be back working out tomorrow and honored to do this WOD.

(September 10, 2012 at 10:47 pm)

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Geoff says:

Very sorry I can’t be there with y’all for this, but I will be doing something somewhere for this. I will say the most memoral thing was everyone being a little nicer, loving a little more, caring for your neighbor and not worrying about Democratic or Republican. People sacrificed because the care about country and family. I wish those days stuck around. Never hope our children and childrens children never have to experience something like that. Thanks for those who serve(d) and giving so much. God bless.

(September 10, 2012 at 10:57 pm)

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Don says:

Great WOD! #53 KB, 80 OHS #75, 86 PU, 20 burpees, 50 wgt step ups completed in 30 min! Matt thanks for letting an old guy, finish all the reps. Took me 40:18 but I finished! I’m totally smoked.

(September 11, 2012 at 9:05 am)

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Jeff Cash says:

Great job Don! Thanks for your service. I am pumped about this WOD. Looking forward to working hard with the 515 class. Thanks and blessings to all our service men and women! Prayers for all those who lost loved ones!

(September 11, 2012 at 9:48 am)

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David H says:

What a great WOD. I think that was the most somber I’ve ever seen the morning class, but I know this a tough day. The feeling of respect for those who gave their lives was tangible this morning, and I’d personally like to thank you Matt for coming up with hero WODs that remind us of how lucky we are to live where we do. I know you may not be serving in the military anymore, but you’re changing peoples lives in a very powerful way. Special thanks to all the public servants in the BOLT community – you have my utmost respect.

(September 11, 2012 at 9:49 am)

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Tony M. says:

I will never forget how outmoded the concept of large scale international terrorism seemed to me on September 10, 2001. Of course, there had been attacks on the U.S.S. Cole and the U.S. Embassies in Africa in recent years, but that was in ‘their’ backyard. As a civilian who rarely traveled outside of the U.S., and even then only to friendly locales, I always felt the illusion that myself and people like me were somehow exempt from such a thing. As the events of THAT day unfolded, I was horrified by the images on the TV, but even more horrified that while the level of coordination of the attacks was highly sophisticated, the methods used were so simple. It had occurred to me that the terrorists were relying on our own illusion of safety to be successful. I wouldn’t have been wary of someone bringing a box cutter in his carry-on bag, and unlike those poor brave souls aboard Flight 93, I probably would have believed the terrorists when they told me that everyone would be okay if they remained calm. Because I WANTED to. Nobody wants to confront the reality that they aren’t safe, and that not all people are basically good. Worse than my own cognitive dissonance was the fear that this could be one of a series of events. What if they had placed bombs in shopping malls? What if they had already deployed small groups to various cities, armed with ‘dirty bombs?’ Looking back 11 years later, it seems inconceivable to me that there has not been another Al Qaeda linked action on U.S. soil to date. While perhaps this is partially attributable to a renewal of our collective vigilance, I believe this is a result of the unbelievable effort of our law enforcement and military personnel, domestically and abroad, to protect our people and interests. While in the era of gloabilization it sometimes seems that American exceptionalism is going out of style, this is a key reason it is still alive and well. Nobody else loves their country the way we as Americans love ours. Hopefully, September 11 can always be a reminder to all of us how fortunate we are to belong here.

Great WOD, btw. 28:26, 53# KB, 60 Step Ups, 95# OHS

(September 11, 2012 at 10:24 am)

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Amber says:

I can’t wait to try this WOD at 6:15. I remember I was asleep and my mom came rushing in my room asking me where my dads business trip was? He is a private pilot and we couldn’t reach him. Turns out he was a few blocks away from the tragedy as it occurred. I thank God for his safety today. And I thank all the heros from not only that day but everyday, that put their lives on the line to save others.

(September 11, 2012 at 10:51 am)

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Chris B says:

Awesome job to the 5:15 class! It was awesome watching all of you push to your limits as far as you could. Thanks for the awesome hero WOD Matt! Good job Ashley, Eric, and Andy pushing to finish til the very end!

(September 11, 2012 at 6:57 pm)

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- Matt says:
  
  WOD # 2 for the day, I honored the 403 fallen public servants in 29:26. Every part of me wanted to say ‘no’ to doing this at 730pm, but Cat needed someone to train with and after mulling it over I realized there had to be an instant when those brave men didn’t necessarily want to run into those towers, but they went anyway. (I am in no way trying to compare me doing this WOD to the bravery of these men, but their bravery did inspire me to do this awesome hero WOD)
  
  (September 11, 2012 at 8:38 pm)
  
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  - Ashley says:
    
    Awesome, Matt! Love everyone’s effort and commitment to this workout. Thanks for putting it together! 46:23 with 35#KB/25#plate/55#OHS and red band
    
    (September 11, 2012 at 9:05 pm)
    
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  - Andy H says:
    
    The biggest thing that kept me going was Matt saying how every rep honored an individual hero. Thanks to everyone who pushed me through to the finish! I was only in kindergarden when the attack on towers happened but that memory is still there.
    
    (September 11, 2012 at 9:08 pm)
    
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Chris B says:

Good job Matt, that is awesome! Thats all I thought about the whole time I was finishing those burpees

(September 11, 2012 at 8:58 pm)

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Laura Lyon says:

Great work everyone! Wish I could have finished those last 30 OHS. 25# KB, 25# step ups (100), 55# OHS (70), pull ups (100, purple), 43 burpees in 43:41. Won’t forget where I was – I was a junior in high school, first bell had just rung, I walked into class and the teacher had the TV on. I didn’t realize what was going on at first. I wish I remembered what the teacher said that morning. What do you say to students after watching something like that happen?

(September 11, 2012 at 10:14 pm)

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Chris Donnelly says:

I won’t forget that day either.. i drove into the office as usual and someone said ” a place crashed in New York” and then while watching the feed the other plane hit and everyone knew it wasn’t an accident. My old roomate was worked on the 67th Floor and i had just talked to him the week before..it took till that evening for him to text me that he made it out.
#53 KB, OHS #95, PU (smaller blue and purple band), 60# wgt step ups sandbag, burpees, – Completed 57:15

(September 12, 2012 at 12:50 am)

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- Chris Donnelly says:
  
  Geez.. sorry for the typos! haha
  
  (September 12, 2012 at 12:53 am)
  
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WOD 9.10.12

September

2012

3 Position Clean 6×1
*Most of you will be working from high to low, the opposite order of this video. Guys that can clean 1.25 BW and ladies that clean BW should work low to high Watch Here
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Mainsite WOD 9.8.12
Eight rounds for max reps of:
115 pound Hang clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

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Karen says:

For the record….the blog does say power cleans. Just sayin. That was a good (but also terrible) WOD and I fear my legs won’t be working tomorrow.

(September 10, 2012 at 6:54 am)

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- Matt says:
  
  Yes, I used copy and paste from crossfit.com. I wanted to avoid our hang power cleans morphing into something like this when fatigue started to set in. http://youtu.be/N-j3RoNBscY
  
  (September 10, 2012 at 7:49 am)
  
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  - J.P. says:
    
    I’m confused as to what is even going on in that video. What is with the grip switch they are doing?
    
    (September 10, 2012 at 8:11 am)
    
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    - Matt says:
      
      That is an axle clean and press. The technique they are using is the actual technique used by competitive strong men. I just question why anyone outside of strongmen training for comp would practice this, much less a group with minimal experience in the sport. I guess some people say the same thing about the olympic lifts, but they are vastly different than odd object/strongman lifting. And yes some of us almost look this bad when we get tired and are doing high rep power cleans. Here is a vid of Rob Orlando doing an axle clean and press http://youtu.be/HMaa34WMNoo
      
      (September 10, 2012 at 9:56 am)
      
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      - Karen says:
        
        Those pants make his legs look really short.
        
        (September 10, 2012 at 10:14 am)
David H says:

Really liking all the work we’ve been doing on squat cleans lately. My legs were sore from all the goblet squats on Saturday – this was the perfect way to force them to get them going.

(September 10, 2012 at 11:39 am)

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Chris B. says:

I’m going to do this WOD at work this afternoon. Wanted to make sure I get it right… You do 20 seconds of max hang cleans then rest 10 seconds and do 20 seconds of max push press x8 rounds? Or, do you do the hang cleans 8 rounds and then the push press 8 rounds?

(September 10, 2012 at 12:28 pm)

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- Matt says:
  
  Your first question is correct. Hang squat cleans 20s, rest 10s, Push Press 20s, rest 10s, again and again until you complete 8
  
  (September 10, 2012 at 1:07 pm)
  
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  - David H says:
    
    It’s like a tabata hang clean/push press mashup. Or casserole of destruction.
    
    (September 10, 2012 at 3:42 pm)
    
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Ashley says:

Looks like I missed a good one!

(September 10, 2012 at 7:37 pm)

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WOD 9.7.12

September

2012

Push Press 3-3-3-3
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AMRAP – 12
35 Double Unders
5 Burpees
*Each round add 5 burpees. R1- 5 burpees, R – 10 burpees. Score total # of burpees
———————–
I am leaving today for the Air Force v Michigan football game. Mark and Karen will be opening the gym and running classes, please be good students of exercise. Go Air Force Beat Michigan!

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WOD 9.6.12

September

2012

Front Squat
1-1-1-1-1
Compare to 11.11.11
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200m Run
25 Pull Ups
400m Run
50 Wall Ball
400m Run
25 Pull Ups
200m Run

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TheBoltBlog

Archive for September, 2012

WOD 9.13.12

WOD 9.12.12

WOD 9.11.12

WOD 9.10.12

WOD 9.7.12

WOD 9.6.12