7 sets of 1 High Hang Snatch + 1 Mid-hang Snatch
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AMRAP – 2
OHS 135/95
–rest 1min
AMRAP – 5
10 Wall Ball
10 Pull Ups
–rest 1min
AMRAP – 2
OHS 135/95
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***Nutrition Challengers*** On Thursday of each week you will have your food log/workout log checked off by a coach. If you are manually recording your nutrition info the coach at the class you attend will check you off. If you are digitally recording you will be assigned a coach to forward your information. Based upon your first name A-D will go to Coach Karen, E-J to Coach Cass, K-Z to Coach Matt. Keep track of your daily points however you like, I will have an online spreadsheet ready for you tomorrow!
Karen Email – karen.e.lever@gmail.com
Cass Email – cassohdee@gmail.com
Matt Email – getbolt@gmail.com
Archive for January, 2013
Handstand skills
HSPU, HS Walk, Wall Climbs, Wall Walk, etc
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500m Row
50 Sit Ups
50 Lunges
100 DU
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***Nutrition challengers*** I need your scores/entry fee. Here is what I have so far, take a look and confirm and e-mail me your results if you have not done so yet. https://docs.google.com/spreadsheet/ccc?key=0Ar6jFhM0iF6OdGV4MVRIT3kwS1FBekRZQ3Z1UE9yWVE
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Great job by Sam, Chris, Steve and Eric this weekend at the Garage Games World Wide WOD! Per Chris Brown on FB “This was ”World Wide” so overall, there were 381 RX men and Sam Jett was ranked 37th! Amazing. I am 87th and Steve Keller is 133rd. In the scaled men, there were 242 people and Eric Stanaland is ranked 49!”
https://docs.google.com/spreadsheet/ccc?key=0Ar6jFhM0iF6OdGV4MVRIT3kwS1FBekRZQ3Z1UE9yWVE
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It wouldn’t let me see the google doc…said I had to request permission. Maybe just me?
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I apologize, in my haste to put the doc up I failed to make it public. It should be public for all to view now
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A. Build to a heavy DL triple
B. DE DL 8×3 @70%; r/r-60s
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10, 9, 8….1
STOH 135/95
Back Squat 135/95
*EMOTM complete 3 Burpees
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Matt, you might want to bring a sleeping bag! It might take me all night!
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‘OLY SHNIKIES THAT HURT. my glutes and my shoulders are jello right now.
J.P. – From the ground, its 135#, sir, you’re a beast, this should be cake (heh)
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Indeed, you have to be a beast to do this at 135#. After The round of 8 I dropped to 115#. If I hadn’t done that I’m pretty sure I’d still be at BOLT trying to finish. Holy cow, what a way to start a Monday.
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Pretty sure that said 5 burpees last night not 3 (not that I’m complaining). I think Matt likes to mess with our heads and changes it sometimes. JP go ahead and scale up to 145, you can do it!
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It was getting close to a point at the RX weight where it was going to take me the entire minute to do the 5 burpees. Which would mean I would just have to do burpees for the rest of my life continuously since I would never get back to the reps. Good job people, that was brutal.
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Matt, before the WOD we were joking about being stuck in a loop of perpetual burpees. Then it actually started to happen. I haven’t felt a sense of panic like that during a WOD in a long time. When you said we could go down to 3 burpees, you may as well have said, “and now you get to live again.” Like Karen said – awesome job everyone. We’ll remember this one.
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Good thing that wasn’t my intro workout. My return would have been questionable
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Thanks for being guinea pigs!!! That was hard enough at 3 burpees!!! I know when I walked in nobody was smiling…
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Don’t know how y’all did 5 burpees!! Awesome job, 5:15!! Used 75#, 9:42
EMOTM – 20
Odd – 3 Push Jerks
Even – 5 Strict Pull Ups (weight if necessary)
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400m Run x 3
r/r – 3min
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For those that needed a partner, respond in the comments and say hello to your partner.
Mercy Edionwe and Clarissa Green
Eric Stanaland and Jeremy Mercer
Emily Moore and Hannah Clark
Bill Brimer and Ashish Arte
Megan Chattam and Stephanie Clark
Natasha Davis and Clinton Campbell
Joe Clark, Mark Cusano and Frank Blateri
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Hey Mark and Joe. Let’s keep in touch with each other. I can use the push and pull.
In 20 min build to a 5 rep max back squat
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AMRAP – 12
6 Burpees
9 DL 185/125
12 Box Jumps
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Competitors in the nutrition challenge will need to complete this strength workout and metcon, and a 2000m row as benchmarks. Make sure you annotate exactly how you do the workout (wgt/boxheight/etc) and email to your coach for confirmation. Those of you choosing to participate in the weighing and measuring will weigh in on the gym scale and take a waist measurement with a coach of the same gender (morning peeps you will have to wait until Friday to measure your waist).
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You can still sign up for the challenge! Email me and start following the guidelines Thursday, Jan 10th. If you need a partner let me know, I will be finalizing the partners tomorrow.
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Oh, backsquats on deadlifts…. I’m going to see how my back is tomorrow and may do it on Friday if that’s okay..? Good luck to everyone starting the challenge!!
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Do I have to do the 2000m row again tonight???? I did it last night and almost died!
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This is the closest thing to a BOLT mutiny I’ve ever seen. I’d be freaked out as well if I thought I had to do 2x 2000m rows. As it stands, I missed yesterday so I’ll need to do mine tomorrow. There was no way it was happening after today’s WOD.
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Alright- day one sucked! I miss Starbucks already!
I will do the met con tomorrow. I couldn’t make it there today.
. Good luck to everyone!!!!!!!!!! -
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A. 2000m Row
B. Goat/Skill Work
*choose a goat or skill and work it, you may also make up lifting/strength work from Monday or Tuesday
C. 30 alternating TGU
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Chris, row 2k for part A and then to work on your goat row another 2k for part B. That sounds fun.
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I agree with Myers. And then do a 3rd round just to make sure you’ve got it.
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I recommend cooling down after part 3 with two 1k rows, 10 sec rest between rounds.
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This has hurt written all over it. Hmmm…well get ready 5:15, sure I won’t be quiet today!
Haven’t done OHS in so long! Used 85#, 17 reps/3 rounds + 14 reps/13 reps
What are the coach emails to send the journals?
Karen Email – karen.e.lever@gmail.com
Cass Email – cassohdee@gmail.com
Matt Email – getbolt@gmail.com