September 7, 2011
15 min of gymnastics skills
(kipping, muscle ups, handstands, L-sit, hollow rock, pistols, candlesticks, backward roll, forward roll)
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AMRAP in 10 minutes of
8 Squat Clean 95/65
Pro Long Shuttle
6 Comments
Archive for 'General Health'
July 27, 2011
A. KB Alt Arm Floor Press 4×8-12
B. Russian Leg Curl 3×10
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4 sets at 97-100%
Airdyne Sprint 25 calories
7 Burpee Box Jumps
r/r – full recovery
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Great stuff by Kelly Starrett here. I want you to start monitoring your weight pre and post workout for one week and record your water consumption throught the next week.
3 Comments
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And if by torture you mean that it makes your legs not function anymore, then yes – it works just fine!
May 20, 2011
Hard to hear, but a great video from Kelly Starret’s Mobility WOD project
Mission: To sit with your “abs” on at least 20% of their best contraction. Every time you are sitting unprotected and braced you owe a 5 hollow rock penalty. Post number of fouls to comments.
Source –
MobilityWOD.com
0 Comments
filed under: General Health, Mobility
May 13, 2011
3 sets AFAP
15 Burpees
300m Row
r/r – 3 min rest
Compare to March 8, 2011
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3 sets AFAP
10 KB Renegade Rows
20 Wall Ball
r/r – 2 min
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3 sets AFAP
100m Sprint
10 Jumping Squats
r/r – 1 min
Is Sitting too much Killing YOU?
3 Comments
filed under: General Health, WOD
I think this graphic is probably a little exagerated, nontheless prolonged time spent on your ass is not a good thing. Find a reason to get up at work, do 10 squats/lunges every 15 minutes throughout your day….that is 320 squats over an 8 hr workday! Stand and work if you are able, or work from the paleo chair. Take breaks to stand up, move around the office and stretch; let other people think you are weird because you are!
You are different, you are refusing to settle for a poor diet, poor health, poor fitness, and a poor body position (sitting). I sure don’t want to be normal in the American categories of weight, fitness, or health, so yeah call me weird I will get up and do some dynamic stretching in my office……of course we are pretty liberal with that sort of thing here at BOLT Headquarters.
Please make this commitment….
Dear Ass,
I probably spend to much time on you. I commit to making the effort to stand up, move around and spend less time sitting in a chair, on my couch, or in my bed. I am sorry to always suffocate you in some apparatus, no wonder these actions result in dormant glutes.
Respectfully,
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“Respectfully, Michelle Attah.” –> Rearranged my room so that I have to be in my paleo chair or standing up while on the computer. Today is day 1…it’s not been an easy change!
Good, necessary video. Thanks for always being there for us, Matt.
Great video Matt!
And great hair, ha!
lol! if i start noticing your Hair bro! then we should all worry hahah
Nice video…not something you hear very often…good job…BUT, you need to fire the camera guy!
Great advice! In a world of go, go, go – it is sometimes so hard to stop and rest! Thankful for your encouragement, Matt!