Handstand skills
-HS Walk
-HSPU
-Wall Walk
-Wall Climb
-HS Hold
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AMRAP – 10
7 Pull Ups
14 KB Swings
21 Double Unders
*Compare to 7.24.12
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Look at this picture, then open the post and read more
filed under: WOD
Archive for October, 2012
A. DL 1×1 @97.5%
B. DE DL 2×3 @70%
*Those of you competing this weekend will not be completing the DLs this week. You can make them up next week and finish the program a week late.
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4 sets of
1min C&J 115/75
200m Run
r/r-Sets start when clock reads 0, 4m, 8m, 12m
*Score by subtracting # of reps from seconds to complete 200m. Low score wins. For example, Set 1 60s (200m run) – 25 reps = 35
filed under: WOD
6 sets of
1 Power Snatch + 2 Snatch Balance + 1 Hang Squat Snatch
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AMRAP – 7
6 Burpee Box Jumps
6 Push Press 135/95
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Team Scream Competitors, or anyone else, we will be meeting tonight, Monday night, at 715pm to discuss CrossFit strategery and over analyze each and every aspect of the WODs announced on Saturday. Will also give you the chance to get together with your team and practice transitions, techniques and/or strategy. If you want to get together with your team any other time this week to practice, coordinate amongst one another and just give me a heads up when you will be showing up to practice.
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For those of you not connected to us on Facebook or Twitter you may have missed this. Please join our efforts to save the tens!
Push Jerk 3-3-3-3-3
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Row 750m
then 3 Rounds of
15 Thrusters 95/65
200m Run
filed under: WOD
EMOTM – 10
Odd min – FS x 5
Even min – Challenging HSPU x 5
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3 RFT
400m Run
10 TTB
200m Weighted Run
10 TTB
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Below are links to sign up for Team Scream T-shirts. There are two designs here for two of the teams. Karen also has a shirt designed for our third team, BOLTBearBenniScorpion. Also check our facebook page for more info
Cost will vary depending on how many we order. Assume $27, as the price drops I will charge you accordingly
Deadline to sign up is Thursday Oct 18 @ 6pm
10 Minute Practice TGU
*You can build to a heavy TGU on both arms or work sets of 3 or 5 reps
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5 Sets of
3 TnG Power Snatch
10 Pull Ups
100m Sprint
5 Squat Snatch
w/r – 1:1
Fighting For Greatness from J. Vera on Vimeo.
Haha i laughed out loud a lot at this post.. I saw that picture earlier today, and thought to myself.. how embarrassing to Crossfit. That is actually becca voigt, a top 10 CF games finisher. There are already tons of CF haters out there and this just makes us look bad. I’m not sure what they were thinking, but how can you possibly think that is safe or effective.
Oh, I was planning to do NSRPUs (neck supported ring push ups) as a warm up for BOLT kids this week. I may be misunderstanding your post but it looks like you’re saying this is NOT a good exercise? I’ll defer to your judgement on this but I was looking forward to throwing a little “threat of paralysis” into the mix in order to jazz things up a bit. Looks like as long as you shoot that leg out on to the side you should be good to go.
haha, “threat of paralysis” now that is intense. I am sorry my programming is so subpar
Thank goodness Matt’s not a coach that would actually endorse NSRPU’s, (thank you Karen) or anything that stupid. I appreciate your coaching style and discipline and while some of the exercises aren’t comfortable (mammogram) I always strive to do my best! Thanks for keeping it real and safe Coach. And Geoff, I’ll bring the pumpkin.
Dear Bolt Leader, i expect every morale boosting talk to go something like this…
http://www.youtube.com/watch?v=kbaKze622Kg
Especially before pumpkin neck ring support up pushes…
This post made me laugh!!! In all seriousness, though, I couldn’t be more thankful for such an awesome coach! When I tell people about Bolt, I always comment on how much I respect you and your coaching, Matt! Most of us probably would run through a brick wall if you asked! Geoff-Tjat must have been the other Ash you were referring to, right??
This post was a perfect way to start my morning. Josh and I laughed at that picture for about 5 mins before we read all of your thoughts (our coworkers are probably wondering what the heck is wrong with us). Great commentary Matt! I am a little under 4 months in my immersion into CF and Bolt. I couldn’t have imagined it going any better. Along with the physical improvements (35# lost and waist down 6″), Bolt has been a blessing mentally. I appreciate how accepting everyone at the “Box” (#Geoff) has been and even more appreciative of your coaching, Matt! Thanks to all!
Normally, I’m a silent blog follower, but I can’t stay quiet on this one. Well said, Matt! When I saw this pic and another similar one yesterday, I just about vomited. No joke, I was shocked and then annoyed and then just about angry for what they were doing. How unsafe! How ridiculous! How dumb! OMG, CFHQ, how many reasons are you going to give for people to continue to say that CF is unsafe?! Really?! Wow. Then I thought “why not let them… That’ll keep me in business (sadly) and thank goodness Dear Bolt Leader Matt won’t program stupidity like that!” So the moral of my story is that if one decides to do NRRPUs, keep my card handy, please!
Especially if its Matt or my husband doing push-ups on those rings you’re holding!
Matt, I think you hit the nail on the head. Trust is the key in the coach/athlete relationship. I’ve seen it as a coach for the girls lacrosse team, and now I’ve been blessed to be on the other side with you and Cass as coaches. The way you guys handled my return from hernia surgery was the icing on the the cake. You pushed me but also made me pull back on certain things while I was recovering. As a result, I’m 3 weeks post-op and am back to where I was before surgery. I can’t thank you guys enough. Like Geoff said, so many of us have had our lives transformed as a result of BOLT. Regardless of ass-clownery going on in the CrossFit world, I know we are in the best of hands.
The questioning Matt reminds me of my “spine flexibility” bench press haha. Matt I wonder if you saw the mainsite picture a couple of weeks ago of the athlete doing an overhead pistol while standing on a kettle bell handle, and if you saw it what was your opinion on it??
If you are training for a circus. Nothing wrong with trying some stupid human tricks from time to time. Just realize they can be dangerous and shouldn’t be in a ‘for time’ competition setting. Notice how we don’t do TGUs for time. Also, good movements like DL, clean, snatch can all be performed in a way that it becomes unnecessarily risky to continue at that weight or for time.
Matt, would it be okay if I tried doing HSPU’s today while balancing a 53lb. KB on the sole of each foot? Just wondering.
Only if it is for time and you have someone balancing on top of the KBs on your feet also doing HSPU. More work/Less time = more POWER!! I kid, I kid
Jason – we actually tried to get Cass to do a version of that this morning, except it was handstand walks with a kettle bell dangling from each foot. She said no.
Green shirt guy has an awesome goatee! They should have him hang plates from it and do weighted pull ups
I’m a week behind, but this post was awesome. Well said Matt, and thank you for all you do! You’ve made us all so much better, as athletes, we have a great Bolt Fam!
Me? Give you a hard time? Never! In all seriousness and I hope everyone knows this, I have the deepest respect for Matt and the other coaches at Bolt. The “box” (I’ll call it my church) has been the biggest blessing I could ever ask for! It’s amazing how God graces you with good people that actually care for you. When I chat with folks about Bolt I usually tell them the bible verse “as iron sharpens iron, so one man (or woman) sharpens another”. If nothing else that’s what I feel we do, as a team. Yes we have a leader (and a damn good one) but we are part of a larger body that looks out for one another. I feel my job is to give you something to laugh at…sometimes I’m good…sometimes everyone rolls their eyes (ash). Just know this is the best thing that has happened to me in a long time…and I’ll continue to give Matt a hard time…can’t have your head get TOO big! Best of luck at team scream…I’ll be there with the bear cheering…maybe standing on a pumpkin