September 13, 2011
A1. Front Squats 5×3; r/r 10s
A2. AMRAP Dead Hang Pullups Odd Sets; r/r 3min
3 MB Granny Toss Max Dist Even Set; r/r 3min
+
4 sets of
250m Row
15 KB swings
r/r – 3 min
3 Comments
Archive for 'Football'
February 7, 2011
Good, Better, Best! Never Let it Rest! Until your Good is your Better, and your Better is your Best!
5 Rounds for Time
1 Lap around the building (approximately 200-225m)
5 Power Snatch @ 135 lbs
5 Overhead Squat @ 135 lbs
I am sure someone other than Coach Bell originated the “Good, Better, Best” anthem…Open Post to Read More
4 Comments
filed under: Football
Good, Better, Best! Never Let it Rest! Until your Good is your Better, and your Better is your Best!
– Coach Richard Bell
Chuck, Me, and Andrew
5 Rounds for Time
- 1 Lap around the building (approximately 200-225m)
- 5 Power Snatch @ 135 lbs
- 5 Overhead Squat @ 135 lbs
I am sure someone other than Coach Bell originated the “Good, Better, Best” anthem, but I will give him the credit ( or – dash) because he didn’t just teach me the words he taught me how to apply them in life.
The photo to the right is from my CrossFit certification. Funny enough I ran into two other former players of Coach Bell, Chuck Carswell (U of Georgia) on my left and Andrew Thompson (Naval Academy) on my right. Day 1 I showed up in my Air Force Football shirt and Andrew stops the first lecture to yell, “Good, Better, Best!”. Turns out I was not the only one Coach taught all about “Good, Better, Best” life! Thanks Coach, for all you taught me and so many others. Another thing we all learned from Coach was his favorite form of punishment/discipline/just for fun….the up-down, remarkably similar to burpees except you are in football pads and as any good Coach Bell disciple knows your chest needs to hit the ground first. I could never call burpees easy, but I can say I was very well prepared when I first met them in CrossFit WODs.
CrossFit Bolt and Bolt Athletics will be a place of “Good, Better, Best” attitude. Come train with us if you want to be your BEST!
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Loved Coach Bell and everything the man stood for! And I hate burpees!!!!!!!
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I never really understood what the words in that yell actually meant. “Your good is your better, your better’s your best”? Coach Bell was, though, an outstanding football coach, if not always entirely understandable.
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I am still waiting on the exact translation of “Otchaa-lay-lay” and to spot the elusive ‘Falcon Hog’
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Man i dig this video! It really hammers it home about how EVERYTHING is earned.. while he can transition faster the fact that there is still a pretty big curve even for a professional athlete. Nice vid post Matt
Hope everyone is having a good day and relatively hip flexor stiff-free. I was talking to coach matt the other day and he said he would like for us to start recording our times/reps/etc. on the blog for both his and our information. This will help him track how we are doing as well as help him help us in our weak spots and programming. It also lets us know how much we are improving over time, and, it might also engender some healthy competition…although I know none of us are competative at all…thats why we do something as weak as CrossFit…(there may be some sarcasm in that statement…) So, I’ll show you mine if you show me yours!
115/13-135/3-155/10-175/3-185/8
1:40, 1:53, 2:01, 1:49
Another thought…Matt is looking into some different tracking software options. I cannot express how helpful this type of software is to your training. I worked out at a previous XFit gym that used this type of software, and it was really helpful to me to track where I was 2 months ago on the same workout. I actually found myself checking it through out the day for my friends updates on their workouts as well. It is truly inspiring to see not only yourself improve, but also see your teammates improve as well. Healthy banter back and forth and supporting each other in our weak spots…this is the great thing about CrossFit “culture”. Anyway, thats my two cents…see you all soon.
@ David – Right on man! I need to start keeping track myself.. Workouts and Nutrition! Great workout.. Good Job Everyone!
Here’s my Details:
115/9, 135/7, 155/7, 175/6, 185/5 (Ring rows instead of Pull-ups)
1:36, 1:41, 1:43, 1:49 (50lb KB)