January 23, 2013
A. Clean 5×2 @80-85%
B. Back Squat 3×10 as heavy as possible
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AMRAP – 10
10 Pull Ups
20 HRPU
30 Air Squats
3 Comments
filed under: WOD
Archive for January, 2013
January 22, 2013
10-15min mobility work
– foam roll, lacrosse ball, barbell; get on something spicy and work it out
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1200m Run
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Strength/Skill/Goat Work – your choice
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or Complete Tuesday’s WOD
7 Comments
filed under: WOD
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Feeling guilty for being so mean on Monday and Tuesday?!
Wish I could roll out with everyone tomorrow …last Junior League activity for a LONG time!
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I rolled around on a bottle of hot sauce for 15 minutes and all I got was a bruise on my bum…. Thanks matt
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This was so needed. The knots in my back are especially grateful. 5:10 on the run. And THANK YOU Cass for the help on the double unders. Your “Dark Knight Rises” ice reference was the best. Not sure if you realized you were choosing one of my favorite movies, but it was perfect.
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I missed yesterday. Will most likely make up yesterday’s workout at 5:15 pm. Someone should join so I don’t have to rock that workout solo. Thanks in advance.
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Did Matt just say something spicy?! Where is our Matt??? Who is this imposter?!
January 21, 2013
AMRAP – 4
100m Sprint
10 Burpee Box Jumps
15 Pull Ups
20 STOH 115/75
25 Wall Ball
30 KB Snatch (15R/15L)
—-rest 3 min
AMRAP – 7
100m Sprint
10 Burpee Box Jumps
15 Pull Ups
20 STOH 115/75
25 Wall Ball
30 KB Snatch (15R/15L)
—-rest 3 min
For time
100m Sprint
10 Burpee Box Jumps
15 Pull Ups
20 STOH 115/75
25 Wall Ball
30 KB Snatch (15R/15L)
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Say hello to our latest BOLT Camp Grads
From R to L
Robert, Meesha, Alex, Clinton, Kristin, Tam, Christie, Vince
not pictured – Mercy and Natasha
14 Comments
filed under: WOD
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Welcome everyone! It’s great to add more to our growing fam. Get ready to change your life
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Welcome! Best thing about Bolt is the people…glad to have you join us. We work hard but that allows us to play hard! Give it 3 months and you will not only drink the kool-aid but you will be mixing it also! Hope to meet each of you soon!
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Welcome everyone. I was in the first on-ramp class of 2012, and like everyone has said, BOLT has been a life-changing experience. Can’t wait to meet you all. And don’t let today’s WOD scare you – they’re not always quite this tough.
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Great job on surviving on-ramp! It is all down hill from there. Great to have so many new members. Look forward to meeting you all in person – welcome to Bolt
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Welcome to Cross Fit. Having been in the graduation class before you I did leave you some cool-aid. There are some other nice people you will meet soon. I was introduced to Fran last month and I am sure she will be around again soon along with some of her other friends. Welcome aboard!
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January 20, 2013
5 sets of
1 Power Snatch + 3 Heaving Snatch Balance
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EMOTM – 8
2 Snatch
*Compare to 1.8.13. Attempt to complete all reps @80% if you did not do so, or increase wgt if you completed all reps on 1.8.13.
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400m Run
25 Burpees
25 Squat Cleans 95/65
400m Run
7 Comments
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Megan, he makes me cry a lot…glad I’m not the only one. Last Monday comes to mind…
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Megan – it’s way normal…
Mark – May last Monday NEVER be brought up again! I’m almost ready to cry thinking about it now! Yeesh!
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Thanks for making us do so much snatch work lately….getting more confident with it finally!! Used 70#; 8:10
January 17, 2013
5 sets
5 Heavy Front Squats
8-12 Pull Ups
25 Double Unders
r/r – 4min
*progressively load FS sets, record weight and time for each interval
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For quality / Partition as needed
100 Hollow Rocks
70 GHD Hip Extension / BB Good Mornings
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***Tomorrow there will only be one early morning class at 530am. 815am and all other classes will go as scheduled.***
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If you still need to submit your nutrition/workout log: based upon your first name A-D will go to Coach Karen, E-J to Coach Cass, K-Z to Coach Matt.
Karen Email – karen.e.lever@gmail.com
Cass Email – cassohdee@gmail.com
Matt Email – getbolt@gmail.com
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Below is a link to a calculator for your nutrition points. You are welcome to copy and save for yourself to submit at the end of the challenge. You can earn up to -25 points a day for your cheats. And the 15 pts you start with are with the assumption that you submit your food log each week. Points Log
4 Comments
filed under: WOD
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I’m confused! How do you earn 25 points a day?
I thought 15+2+2=19
For fish oil And water.
Also, if I sent it to you (Matt) do I still need to send to Cassidy? -
Janet – I think you’re correct about the +19 total points per day for doing everything correctly. I think the -25 is referring to potential point losses you could have if you cheated like a mofo throughout the day.
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Ok I get it
Also, someone is going to have to show me how to do the points log sheet.
I’m not the best with spreadsheets.
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January 16, 2013
7 sets of 1 clean + 1 hang clean + 2 Jerks
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2 RFT
25 KBS
25 HRPU
25 KBS
25 Box Jumps
1 Comments
filed under: WOD
I don’t think I could have done another push-up. Oh, my triceps! 105# cleans/145# BS/ 4 rounds + 4
Anybody else get out of bed this morning and the first thing that popped in your head was, wow I did alot of squats yesterday
My triceps feel fine, but my backside is on fire! So, to answer Chris, the first thing I thought when I stood up from bed was, “Holy squats, Batman!”