EMOTM – 6
1 Clean Lift Off + 1 Hang Clean + 1 Clean @65-70%
+
20 Power Cleans 155/105
40 Pull Ups
60 HR Push Ups
800m Run
Archive for November, 2012
A. 800m Run @ moderate pace
B1. BS 3-3-3-3-3
B2. 15m Resisted Back Pedal x 5
+
EMOTM – 8
7 Heavy KB Swings
20yd Sprint
filed under: WOD
BS – 125-135-145-160-175 (x2) Wish my back had let me get that 3rd rep, but I think the 2 reps is still a PR!
Gymnastic Skill Work
-HSPU
-kipping
-Muscle Ups
+
AMRAP – 15
2 rounds of
3 Snatch @60-65%
3 Burpee Pull Ups
2 Rounds of
4 HSPU
6 FS @ Snatch Wgt
Compare to 9.19.12
A. 3 Position Snatch 5×1
B. Snatch 5×1 @80-90% 1RM
+
4 RFT
200m Run
10 Burpees
X GOATs
*Get with your coach to determine the number of reps/wgt you will use for your goat.
A. Press 3-3-3
B. Push Press 3-3-3
C. 5 Heavy Thrusters EMOTM – 7
+
3 RFT
25 Wall Ball
15 TTB
filed under: WOD
7 sets
3 Heavy Power Cleans
3 Burpees
100m Sprint
1 Heavy Power Clean
r/r – 60s
———–
A reminder of our schedule the rest of the week http://blog.get-bolt.com/about/schedule/
filed under: WOD
Loved the video … Makes me want to cheer for the steelers! Well, just for him!
Great video! I’m not a steelers fan but now I’m a fan of Will Johnson’s – Inspirational! The impact Crossfit had on his preparation for the NFL was huge. It’s had an equal impact on me – an ole washed up 50 something Marine/ex football player! It’s changed my life. Matt you have no idea how I have appreciated your patience and expertise in working with us everyday.
^word
What a great story of inspiration and determination!
Wish I could like Don’s comment!
Wish I could “LIKE” Don’s comment … Amen!
Don my friend you are anything but washed up! Now if only we can get the Cowboy players to come to Bolt and see how to work maybe we could beat Jen’s silly Giants!
Don, you inspire everyone who knows you. Your work ethic and attitude exemplify everything that makes Crossfit and Bolt great.
Don certainly didn’t perform like a washed up 50 something this morning. He was pacing the morning crew
It’s because Don was wearing his Bolt Bear Benni Scorpion shirt. It has magical powers.