Today begins a 12-week Weightlifting cycle. Going forward our big WL days will run on Monday and Wednesday, we will also have a FS cycle going on throughout the week. You can follow the program as completely as you would like, making up days on days you miss. Please do your best to show up on time/early (if early begin warming up) as we will have a good amount of work to get done on these days. We will take a week hiatus during the Christmas holiday). If you miss some of the program, don’t worry you will get stronger and improve in the lifts! Many CrossFit gyms will not program in this fashion for a general CrossFit class. Too hard to coach, or they believe it is beyond the realm of a general class….help me prove them wrong. PLEASE do your best to follow the blog and watch any pertinent videos; as always your coach will work with you to scale load and movement so that you are moving well. %’s are trash if they teach you bad movement patterns.
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A. Pause Snatch Pull (1”, top of the knee, hip, finish) 3×2
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=315
*Build as able, but remember position is paramount for this movement!
B. 3 sets 1 Power Snatch+1OHS+1Snatch (2 sec pause in the bottom)
C. C&J 5×3 @65-75% (squat)
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3 RFT
25 KBS
25 Box Jumps
*choose a wgt and box height to complete in sub 8 min
Archive for November, 2013
Del
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
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U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.
He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
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Great WOD on a wonderful day of remembrance and thanks for those who defend us and serve this country. Thanks Matt and all the vets in the BOLT fam. Wish Don could’ve been here for this one.
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David I would have loved to be there. Miss the Bolt Family! SEMPER FI!
Clean or Jerk -Build to a heavy single
*You are testing your non-limiting movement in the c&j. I.e. If you easily cleaned the wgt on Tues, but could not Jerk the wgt, test for your 1RM clean. If you failed the clean, but the Jerks felt doable, test your Jerk from the rack.
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50 Thrusters 115/75
*EMOM 5 TTB (start with Thrusters first minute
*Scale to KTE/Situps if necessary
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Mobility focus 10 min minimum
5 sets
6 Alt Pistols
rest 30s
8-15 CTB Pullups
rest 1 min
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6 sets
8 Heavy KB swing
6 Burpees
100m Sprint
rest 90s
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EMOM -12
Odd – 3 BS
Even – 4 High Box Jumps
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4 sets
40s Row for cals
20s rest
40s OH Lunges
20s rest
40s Alt KB Snatch
20s rest
C&J – Build to a heavy single
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Diane – Compare to 12.12.11
21-15-9
DL 225/135
HSPU
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75 Wgt Sit-ups
I like the sound of this Matt, pumped to work it in whenever possible and hit that 300 clean and jerk
Thanks for pushing us and for being a great coach!! Looking forward to getting better!
I’m excited!
I’m excited too!! Will also do my best to be on time too …aside from Friday classes I will do everything in my power not to stay late at work and therefore cause me to be late to bolt.
Fridays, well it’s a miracle that I sneak out by 4:45 and make it through DFW in time