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Archive for November, 2012

WOD 11.20.12

November 19, 2012

A1. FS 3-3-3-3-3; r/r – 10s
A2. 9, 7, 5, 3, 1 Strict HSPU + ME Kipping HSPU; r/r 2m
*For part A2, those that don’t have strict/kipping HSPU choose a sub and perform 5 sets of max effort HSPU completing at least 9, 7, 5, 3, 1 reps on respective sets.
+
AMRAP – 6
10 Burpees
30 Double Unders
——————
Good article by Glenn Pendlay, something to keep in mind as you continue on your CrossFit and Oly Lifting journey
http://glennpendlay.wordpress.com/2012/11/19/strength-vs-technique/

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  • Mark B says:

    Great article. Thanks Matt

     (November 19, 2012 at 8:53 pm)
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  • josh says:

    agreed, great article. don’t get me wrong, it feels great to put big numbers on the board, but without technique the plateau is reached rather quickly. i personally struggle with focusing on technique down before pushing through with brute force. however, this is what makes us athletes and not gym rats. we have the coaching, training regimen, and self discipline to stop, step back, and work on technique. not just weight.
    I have a buddy in denver who lifts – and he does so effectively pulling big numbers, but he has little to no technique. the consequences of his routine are sore joints/ muscles and other injuries. proper form and technique would do wonders for both his max weights and the conditioning of his body.

     (November 20, 2012 at 9:32 am)
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    • Ashley says:

      And we are lucky to have coaches who are knowledgeable about the technique and great at coaching! Thanks for being the best!! :)

       (November 20, 2012 at 11:12 am)
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WOD 11.19.12

November 18, 2012

A. SLO 3×2
B. In 15m build to a heavy 1 rep Snatch
+
3 RFT
200m Run
10 C&J 135/95
15 CTB Pull Ups
————–
Lance! You finally made the blog!!

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WOD 11.16.12

November 15, 2012

Pick a goat, your worst or least favorite movement, and work it. Write your goat on the board and plan to spend significant time working it over the next 5 weeks.
+
3 RFT
500m Row
15 Burpees w/ lateral jump
15 KB Swing 2pd/1.5pd

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WOD 11.15.12

November 14, 2012

A1. Snatch Lift Off (SLO) 5×2
A2. GHD Raises 5×10
+
For time
9 Power Clean 135/95
200m Run
15 PC
400m Run
21 PC
600m Run

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WOD 11.14.12

November 13, 2012

8min Run/Row/Airdyne @ 60%
+
A. Push Jerk 3-3-3-3-3
+
3 sets for max reps
30s Shoulder to Overhead (STOH) @70% of last set Part A
30s Burpees
30s STOH @70%
30s Burpees
r/r -1 min
———————
Next week’s schedule
Wed Nov 21 – 530am, 630am, 815am, CLOSED remainder of the day
Thurs Nov 22 – CLOSED
Fri Nov 23 – 9am Open Gym
Back to normal schedule
————–
Say what’s up to new peeps
From L to R – Emily, Valerie, BOLT Bear, Greg, Sofia

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  • Ashley says:

    Welcome to the BOLT family!!!

     (November 13, 2012 at 9:41 pm)
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  • Brenda says:

    Welcome to the toughest, yet most rewarding workouts of your life! Matt’s an awesome coach!!

     (November 13, 2012 at 10:36 pm)
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  • Geoff says:

    First rule about Crossfit Bolt…feel free to talk about Crossfit Bolt to your friends. Second rule about Crossfit Bolt….talk about Crossfit Bolt to your friends! – Tyler Durdan.(Fight Club part 2ish)

    Get ready for something that will change your life! People are gonna complement you and ask what your doing, don’t be shy tell them…if you put in the work you will be rewarded one way or another.

    Welcome! (Oh and good luck learning all the acronyms)

     (November 14, 2012 at 9:33 am)
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  • Josh says:

    Welcome to the gym! We fully expect you all to join in the workouts, hang out with us like family, eat the appropriate snacks, drink the Kool-aid, etc etc…

    On a side note, my lats and abs are still burning from Tuesday’s workout. And today’s wod crept up and silently destroyed me. Bless those burpees. We should do some every day until the end of time for funsies.

     (November 14, 2012 at 4:49 pm)
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  • Ashley says:

    75-85-95-100-105/ 87 reps at 75#

     (November 14, 2012 at 7:02 pm)
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WOD 11.13.12

November 12, 2012

EMOTM – 20
Odd
– 5 BS @65%
Even
– 4 High Box Jumps
– 6 Heavy/Banded KBS
*Compare to 8.3.12
+
For time (partition as needed)
75 Pull Ups
75 Abmat Sit Ups

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  • Karen says:

    Somehow Matt tricked us again into doing two tough workouts in one class. As always I’m so impressed with everyone at Bolt…definitely some hard work being put in this morning.

     (November 13, 2012 at 7:46 am)
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  • David H says:

    Karen, you couldn’t be more correct. I’d say you get the BOLT “Good Hands” award for butterflying (new word?) 75 pull ups and enduring 3 nice rips in the process. Well done everyone!

     (November 13, 2012 at 9:44 am)
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  • Ashley says:

    Great job, everyone!! 120#/35# red band/13:03 – 75 pull ups was tough!

     (November 13, 2012 at 7:39 pm)
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  • Chris B says:

    Great job everyone.. Got a PR on unbroken pull-ups with 42!! The sit-ups were the hard part for me tonight.. Never would have thought that

     (November 13, 2012 at 8:49 pm)
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