December 11, 2012
5 sets of 1 Push Press + 2 Jerk
+
4RFT
10 Burpees
15 Ring Dips
10 Back Squats 185/125
+
L-Sit/L-Hold Accumulate 3min
5 Comments
filed under: WOD
Archive for December, 2012
December 10, 2012
A1. Snatch @ 70% 3×2
A2. Snatch @ 90% 3×1
+
AMRAP – 12
10 OHD Lunges 45/35
10 Pull Ups
20 Double Unders
3 Comments
filed under: WOD
-
-
@Ashley – me too, but with the red band! :/ one day pull ups! One day!
-
@Jen – One day….soon!!!
Keep practicing and believing you can, and you’ll get it! Those silly double unders about did me in! They are so hard when your arms are tired from pull ups. 50 consecutive ones are already on my goal list for 2013!
-
December 9, 2012
FS 3-3-3-3-3
+
DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Compare to 7.18.11
7 Comments
-
Love this group!! Thankful for you all!
Had to pull out my first journal to find my old time for this! Was trying to think about what weight I would do tomorrow. A year and a half ago I did 65#. Looking forward to hopefully beating my time with a lot more weight!
-
-
looks like we missed a good party ! wish we could have been there
felt like I was being punished for not coming to the party with that WOD this morning
-
-
-
Great pic, sorry I missed it. Thanks very much Harp family for hosting the party. Sorry we left kind of quick and early. Looks like y’all had a great time. ”DT” was not nice to me this morning, but def getting stronger on the FS (last set did 245# twice)! WOD: 10:45 RX
-
-
-
It’s official – BOLT members make great house guests. We had a blast having everyone over. We’ll host again anytime.
December 6, 2012
A. 3 Position Snatch 5×1
B. Snatch Balance 4×2
+
2min ME Double Unders
-rest 1 min
AMRAP – 9
3 Cleans 185/125
6 CTB Pull Ups
9 Box Jumps
– rest 1 min
2min ME Double Unders
——————-
Some of us will be heading to the All Cities Open on Saturday to cheer on Rachel and watch the competition. If you are interested in joining us let me know.
3 Comments
filed under: WOD
-
-
-
Hello all! Just wanted to say I will miss you guys at the x-mas party
I will be in Houston for a gymnastics meet. Have so much fun!!!
December 5, 2012
Press 5×1.1.1.1
+
7 sets of
5 TnG DL
100m Shuttle Sprint
r/r – 1 min
Compare to 8.17.12
3 Comments
filed under: WOD
-
Hey BOLT friends – a few people have asked what our address is for the party on Saturday. We’re at 131 Sandy Oak Ln, Coppell, 75019. Feel free to call me if you have any questions – 214-681-4849.
-
David – Thanks so much for hosting!!! Looking forward to it!! 55-65-70-75 (x1)-70 I will PR on press one day when Matt gets 1# or 1/2# weights!
10:25 with 105# -
Talk about being sore! TNG deadlifts make the back feel awesome this morning.
December 4, 2012
EMOTM – 8
Goat Work
*Olympic Lifts 2-3 reps (squat)
*Slow Lifts 5-8 reps, light wgt full ROM
*Gymnastics – Ask Coach
*Double Unders – 30s ME DU, 30s rest
+
200m Run
27 Pull Ups
27 Wall Ball
400m Run
18 Pull Ups
18 Wall Ball
800m Run
9 Pull Ups
9 Wall Ball
——————
If you still need to RSVP for the Christmas party go here
http://new.evite.com/?utm_source=gmail&utm_medium=email&utm_content=title&utm_campaign=invite_details#view_invite:eid=001DAAQZXGK5ZY7SIEPCENORL52JPQ&gid=001DAAPMT7N2NE3UEEPCEQSAHCWDHQ
—————-
Another great story on perseverance, and an important lesson for us. Sometimes as CrossFitters we assign to much of our self worth in our physical fitness and achievements. No doubt our training helps to improve us beyond the physical realm, but don’t forget to “embrace the virtues of the heart”, you are not defined by your time/wgt on the board.
5 Comments
-
-
I knew I shouldn’t have been cutting onions while watching this video! Haha but seriously awesome video, I’m def gonna share it
-
Matt, thank you for making us work on our goats. I’m starting not to dislike overhead squats so much. Karen, I’ll be at the party for sure (haha).
-
-
Great video and very inspirational! Sniff, sniff…
Can’t wait for the party!!
This felt like a Hero WOD. THANK YOU Cass for pushing me to do 155. You believed when I didn’t, and that’s what makes you and Matt such awesome coaches. 16:37 is a crappy time, but doing it w/ 155 was worth a few extra minutes.
Dave great job! Especially with #155 .I did # 135 in 14:54. It smoked me bigtime!
holy cramping pectorals, batman! This wod put me under and called me names and everything – i blame those dips… and the L-Hang.. david, you kicked it on this wod way to get that weight! good job man!
Heck yes fellas. Great job by both of you! Josh, I’m going to start referring to you as Josh Rx’d.
Oh, ring dips!! My triceps were already so sore, but now they are definitely feeling it! I would have to say the worst part of the WOD, though, was getting that barbell on my back!
Good work, 5:15!!