BS 3-3-3-3-3
+
6 RFT
7 STOH 135/95
7 CTB Pull Ups
7 Burpees
–then no rest–
Run 400m
—————
Amazing lifts. Notice how patient these guys are during the first pull. My favorite squat at 7:58, Klokov pause FS @ 550lbs
5×2 High Hang Snatch
*focus on feet (consistency) and speed under the bar
+
3RFT
25 UB KB Swings
15 Burpees
–or Weds WOD–
+
Plank – Prone/Lateral – Accumulate 5 min
—–
Open the post for more information about the CrossFit Open Schedule and Rules. EVERYONE READ THIS!
Every Wednesday, from March 6 to April 3, an Open workout is posted.
1. Open Workouts will be held on Saturday each week at 10am. This will replace our usual 9am class. All athletes are welcome to attend the Saturday class (whether you are signed up for the open or not). This should be awesome!
2. In the case of work travel, previous commitments or my discretion; athletes competing in the Open may complete the WOD on Thursday or Friday during a class time. All athletes officially doing the open must coordinate with me by Monday the week of, to schedule a Thursday/Friday session.
3. If you are not a member of BOLT but would like your score validated you must attend our Saturday session. Cost -$25
4. Our workout of the day on Thursday of each week will be the Open WOD. All BOLT athletes not signed up to do the open will complete the workout with a judging partner. As always the weight and movements will be scaled to your ability level, however you will still be judged and likely be asked to practice judging another athlete not competing in the Open.
5. Those competing in the Open will have a programmed practice/prep WOD on Thursday to prepare for Saturday.
6. All athletes competing in the Open must be judged by a BOLT Approved Judge. The list will be out soon.
Judges Meeting Saturday, March 2nd at 10am. If you have contacting me, or we have discussed judging expect further correspondence this week. The judges meeting is Open to all athletes, especially those interested in judging. If you cannot make it, contact me and I will send you an overview of the meeting and schedule a follow up if necessary.
Finally remember, this competition is all about you and your journey to be better (physically, psychologically and spiritually). Have fun, challenge yourself, and rely on our amazing community!
I look forward to being challenged during the Open! So excited to support everyone to do their best!!!
Joined Bolt right after the open last year, so excited to be a part of the team!
Andy, I forgot you joined after The Open last year. As you may remember, I joined right before, so I’m looking forward to being less of a deer in headlights this year.
In 20 min
Row 1500m
–then–
AMRAP
20 Front Rack Lunges 75/55
200m Run
10 HSPU
EMOTM – 10
Odd – 3 DE DL @65%
Even – 3 DE DL + 5 Wgt Pull Ups
+
3 RFT (12min cutoff)
15 OHS 95/65
30 HRPU
60 DU
I’ll miss you guys!!!
My photo documented upper ward dog from Saturday has me and my heating pad becoming one! …that is when the dog isn’t trying to lay on it!
7 sets of
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
+
AMRAP – 3
Squat Clean and Jerk 135/95
–r/r – 3min–
AMRAP – 8
10 Burpees over the Box
10 Pull Ups
10 days until the Open everyone! Love seeing everyone working so hard lately.. keep up the good work!!
Steve Keller – Former ESPN steadicam operator, now the official BOLT iPhone awesome picture taker. Make sure you add to the resume
Nice pic! Looks like a killer WOD Monday. Matt’s getting us ready for something…
David, Robyn and I doing our best yoga moves!
Upward dog and meditation!
Haha
5:30 AMers: thanks for the warm welcome and a great workout…kicked my butt!
I’m looking forward to becoming a part of BOLT, for sure!
Love the pic. Jenn, I think you nailed it. Apparently my wife’s Yoga skillz have influenced my push ups. I think I should’ve been meditating though to prepare me for the rest of that WOD.
The push jerks are pretty amazing
Perhaps most amazing is dude at 8:45 squatting 683×2 with Beyonce fueling his efforts
Some of those push jerks they catch the bar so far back, it would literally rip my arms off. It is awesome to see how high (actually how low) the bar comes off the ground on the cleans. I’m glad I got to see that. Also, the last guy made that back squat look wayyyy too easy. Pretty sure he could probaly go about 50kg higher.
Great WOD this morning! I am so smoked! 135# on STOH got heavy real quick. Didn’t think I could finish RX but David H you inspired me to keep going – when I saw you were still hanging in there RX – I kept going ( though a bit slower). Thanks for keeping the old guy honest!
Don, I was gonna go 115 until I saw you loading 135 and talked to you about it. You inspire all of us every day. Glad I could do the same. Great video Matt – watching excellence in action is a solid way to learn.