FS 5-5-5-5-5
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Gwen
Clean & Jerk 15-12- and 9 reps
*immediately following each set Sprint 400m
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Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
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L-Sit/L-Hang – Accumulate 3 min
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13.1 @ BOLT
In 10 min Build to a 1RM Press
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3 Rounds of Eva
800m Run
30 KBS
30 Pull Ups
Clever!! 
I’ll be at 6am for the rare opportunity to workout with the morning group! Happy New Year!!!
Not to be Debbie-Downer but its supposed to rain all day and be about 45 degrees. …pneumonia anyone?
What’s plan b?
Not to be a complete girl, but I’m really glad that I checked the blog before I did my New Year’s Eve manicure. I suppose I will be holding off until this party is over.
This was tough!! Good way to end the year. Looking forward to seeing everyone crush new goals in 2013!! 29:19
Fran
21-15-9
Thrusters 95/65
Pull Ups
Compare to 7.26.11
– rest 7min
800m Run x 2; r/r – 5min
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Congrats to the Stanaland’s! Welcome Kenzie Kay to the BOLT Crew. Definitely a prettier face than her daddy.
Nice work Eric! Glad you didn’t name her Fran….KK has a nice ring to it.
And one thing to add: forecasted temp at 6:00 AM 27 degrees. Avg 800 speed 10 mph (plus wind speed of 1 mph). After consulting numerous wind chill charts that puts the chill factor at about 15-17.
And for all our new members, inspirational words from our leader: http://blog.get-bolt.com/?s=Rocky
(Note Rocky sweating in a tank top…it ain’t 15 degrees)
Feel free to come to the 8:15 class M-W-F. Colleen brings her own space heather !
I can’t be there tomorrow night. Can I make up Fran?? I just want to compare it to my old time! I wouldn’t be upset if I didn’t have to make up the 800m runs after Fran, though! 
Mark – I checked the weather forecast for 6:00am about 12 seconds before I read your comment. It’s gonna be quite chilly. Luckily I love running so so much that I doubt I’ll even notice that it’s cold.
Congrats Eric – she’s a beauty. Karen, you were definitely missed this morning. Cass lit a fire under everyone. Brandi and I did our last round of thrusters unbroken thanks to Cass’ encouragement. And I have to say, after Fran, it didn’t seem too cold during the 800m runs. 8:00 flat on my first Fran. Next time I’ll try to get under 7:00.
When my alarm went off at 5:00am I had only had about 3 hours of sleep thanks to the Owenator (and me not being able to fall back asleep) so I decided to hit the snooze and Fran it up later today. Great job everyone!
Eric congrats! Fran just totally wiped me out! then the 800m runs just smoked me. I was feeling yesterday’s WOD bigtime? JP was almost done when I had just gotten finished with my first round of 21. I was feeling old n slow this morning but I finished 9:45
Woohoo, made the blog!!! If that’s all it takes sign me up for another kid. Not really, but thanks for all the support. Hope everyone enjoys Fran today!!
All I got to say is Eric with all the pretty women in your life you must’ve done something right! On another note Fran is a five letter word that I do not want to talk about for fear of getting kicked off the blog! These women are starting to remind me of ex-girlfriends. Halfway through it I ask myself what did I get myself into! 7:24…thanks Matt for the encouragement! And Kimberly you did great!
A1. Wgt Pull Ups 5×3
A2. UB Kipping Pull Ups 5×8-12
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Karen for Karen’s Happy B-day WOD
For time:
150 Wall Ball 20/14
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To all the BOLT members, family members, former members and friends, those who made it out and those who could not; thank you for the support and I hope you believe me when I say all of your achievements are as meaningful, rewarding, and as important to this community as anything that happened this weekend.
Well said, Matt! Thanks for everyone’s support!! Happy birthday to Karen!!! You and your sweet family are a blessing to our community! I’m sure I’ll be thinking of you all week as my legs recover if it’s anything like the last time we did “Karen”!!
Can’t say that I’ve done the Karen, but if its anything like Myer’s 31st I’ll be celebrating your birthday all week too
@Chris – Maybe you should get to subtract the 76 you already did! Or just think, this time it won’t be right after a beer, so maybe 150 won’t seem so bad!!
I had a blast on Saturday! It was so awesome watching each competitor push themselves past their limits while friends and family cheered their hearts out! You all were amazing!
I truly couldn’t have finished workout #2 had it not been for your cheers everytime I made a squat clean
I feel very blessed to be part of bolt!
And happy b-day Karen!!!!!!!
Happy birthday Karen and well done to my fellow competitors. The whole experience was a blast and i can’t wait for the next one!!
This is a happy birthday indeed! A year ago I could barely finish the warm-up without needing a break. I never would’ve imagined that at 31 I would be participating in a CrossFit competition and two days later doing 150 wall balls in less than eight minutes (two minutes faster than my time in the open). I am so incredibly thankful to be surrounded by the MOST AMAZING people. To everyone in the Bolt family: You guys are all awesome. I love the encouraging atmosphere, the competition, the laughs, the friends and everything else. Matt – thank you, seriously. I can’t wait to see what we’ll all be able to accomplish a year from now.
This weekend was a blast. I literally can’t stop thinking about it.
It was great to see everyone out there supporting each other.
Also… Happy B-day Karen… but I am gonna miss your WOD and give myself one more day of rest. I dunno about the rest of you… but I’m pretty much sore all over.
Happy birthday Karen! Doing the WOD that shares your name was painful but fun. Back in the open WOD I had a total of 130 WBs in 12 minutes. Today I finished the 150 in 10:25. It’s a total credit to the coaching and support at BOLT. Every time we show up we walk out the door a little stronger. I wish I could’ve been there this weekend competing or supporting. I’m so proud of everyone and wish you the biggest congrats. Just so you know, you guys would’ve been proud of the lacrosse girls. As a team comprised primarily of freshmen (that are training at BOLT) they were able to hang with some of the best lacrosse teams in the state. Look out for them in a couple of years – especially since they’ll all be BOLT strong.
I’m so impressed and proud of all the BOLT competitors this weekend. Amazing, amazing job! I love being part of such a great group of people.
Barely finished in the 12 minute time cap during the opens, today 8:51! Always fun to see progress!!
3 Position Clean
5×1
*This is strength/skill work. I don’t want Power Cleans into FS except for beginners. You can make the weight somewhat challenging, but only if you look like the guy in this video. Those still new to the lifts will work High Hang > Hang > Ground. More experienced lifters can work Ground>Hang>High Hang.
Video – 3 postion Clean
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Nancy
5 RFT
400m Run
15 OHS 95/65
Compare to 11.10.11
Nancy about did me in! I’m smoked. 20:28 ( mod) I had to drop to #75 on last 3 rds OHS. GREAT WORK morning crew!
When I was back in college, we did a workout very similar to today’s WOD (Nancy) at the end of a tough wrestling practice. Each of us were given pretty aggresive times to meet, and failing to meet the time meant doing the workout a second time. About 80% through the workout, my roommate, a 2X All-American Heavyweight, collapsed, announced that he did not want to be a champion and burst into tears. Long story short, those who successfully complete the workout today can go home with the assurance that, if only for one day, they are all tougher than an All-American college wrestler.
Great picture! Sadly, my allergies have gotten the best of me! Missing being there today!
Press
3-2-2-1-1
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2 sets of
1 Round of Barbara
– 20 Pull Ups
– 30 Push Ups
– 40 Sit Ups
– 50 Air Squats
Run 400m
r/r – 4min
If we have burpee box jumps or wall climbs tomorrow I’m going to be very sorry that I’m taking my rest day today. This looks like a fun one.
Myers! Don’t give him any ideas! Good work to all 15 of my fellow classmates at the 8:00am class. That has to be some kind of record. I think I might have more luck with pull ups if I go the Captain Hook route of hooks instead of hands.
I’m debating doing this WOD in my front yard after work… it should only be like 106 degrees by then.
So many people this morning! Great job, everyone!! Karen- I’m with you on the pull ups. My poor hands! 22:30, slowed down a lot on the second set of pull ups! Press: 55-65-70-75(PR)-80(fail) I think I need one pound plates to PR on the press!!!
Is anyone selling new shoulders??? I wore mine out on Saturday…this “jerk” part should be fun!
Geoff, this morning’s WOD actually helped loosen my shoulders up a little bit. Hopefully it will do the same for you. Also, I have to say that after a little over a year at BOLT with countless great experiences along the way, Saturday had to be the highlight for me. I hope that atmosphere of encouragement, support, determination and friendship continues throughout the Open. Knowing our community, I’m sure it will.