TheBoltBlog

Skill Work
-Kipping Pull Up/Bar MU, Ring MU
or
Make up a Lift from Mon-Wed
+
500m Row
30 STOH 95/65
400m Run
20 STOH
100 DU
10 STOH
**Goal is unbroken STOH, you can rest in the rack position but do not drop the bar. Choose weight appropriately.

Build to a Heavy C&J
+
AMRAP – 12
15 Thrusters 75/55
12 Box Jumps
9 TTB

In 20 min build to a 5 rep max back squat
+
AMRAP – 12
6 Burpees
9 DL 185/125
12 Box Jumps
**Compare to 1.10.13
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Nutrition Challenge participants must complete this WOD by 2.13.13

A. Press 3-3-3-3
B. Jerk 1-1-1-1
+
For Time
750m Row
45 Burpees
30 Thrusters 95/65
30 CTB Pull Ups
30 Ring Dips
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The 30 day challenge has almost concluded!!! Benchmark workouts will begin next Monday. You can weigh and measure anytime, Fri-Tues.

20min Skill/Goat Work or Make up a lift from Mon, Tues, or Weds
+
20 DU
800m Run
40 DU
600m Run
60 DU
400m Run
80 DU
200m Run
—or
Wed’s WOD
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As some of you may have noticed we are ramping up for the CrossFit Games season! A couple of notes, you may notice that a few folks are doing something slightly different than you. I selected these athletes to follow a slightly different protocol. I based this decision on the athlete’s capacity to best help qualify a team for Regionals, athletes who have participated in local CrossFit comps and/or those who have or are persuing their level 1 certification. Additionally, this is a beta test for future BOLT programming which may include a daily performance WOD (what we do now) and a competitor’s WOD. Ideally, both WODs will be similar, with the Competitor’s WOD including more lifting, higher skill movements, and more volume than our daily WODs.
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I want to make a few things clear.
First our daily programming is quality, more technical than most and provides plenty of volume, please realize your goals and that the daily WOD fits a large majority of our membership.
Second, the athletes doing the daily WOD during class times have precedence in space/equipment/etc. Please let me know if there are any problems.
Third, we have a special community here, my goal is to best serve the needs of our competitors, our competitive teams, and everyone in this community as a whole. We are all BOLT! We are here as much (if not more so) for the guy trying to lose 100lbs as we are for the CrossFit Games competitor. Both accomplishments are impressive and equally valued in this community.
Fourth, please feel free to encourage those making a push for Regionals. You are a part of them and they are a part of you. Our success is not alone, but together!
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Lastly, if you are interested in becoming a competitive CrossFit Athlete talk to me, ask a coach, or ask an athlete who has been there. My primary goal is to serve the needs of everyone in our community while maintaining the strong community that we all built together. Thank you for your confidence in me as your Coach; I am blessed by you all.