January 28, 2013
A. 15min-build to a heavy Snatch
B. SGPP 3-3-3
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5 RFT
5 Snatch 135/95
15 Wall Ball
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Be fast, be aggressive…like this
13 Comments
Archive for 'Videos'
January 27, 2013
A1. Clean 1-1-1-1-1
A2. Wgt Dips 5-5-5-5-5
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AMRAP-15
200m Run
2,4,6,…Curtis P’s 115/75
1 Comments
January 20, 2013
5 sets of
1 Power Snatch + 3 Heaving Snatch Balance
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EMOTM – 8
2 Snatch
*Compare to 1.8.13. Attempt to complete all reps @80% if you did not do so, or increase wgt if you completed all reps on 1.8.13.
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400m Run
25 Burpees
25 Squat Cleans 95/65
400m Run
7 Comments
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Megan, he makes me cry a lot…glad I’m not the only one. Last Monday comes to mind…
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Megan – it’s way normal…
Mark – May last Monday NEVER be brought up again! I’m almost ready to cry thinking about it now! Yeesh!
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Thanks for making us do so much snatch work lately….getting more confident with it finally!! Used 70#; 8:10
January 7, 2013
5 sets of 2SLO+1 Hang Snatch+1 Snatch Pull Under (SPU)
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EMOTM – 8
2 Snatch at 80%
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AMRAP – 8
6 Heavy FS
12 Pull Ups
Snatch Pull Under – Demo from OlyAthlete on Vimeo.
3 Comments
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Sometimes you eat the bear, sometimes the bear eats you. Today, the bear definitely ate me (and I don’t mean the BOLT bear – he’s always cool). My shoulders were fried from yesterday, which made already tough snatches even more challenging. For the metcon, did 4 rounds at 155#. Killer.
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David well said! The bear ate me up this morning. Terrible performance on my part I just could not get into sync plus my hamstrings were sore and very tight from those WB’s. Back at it tomorrow morning with hopefully a better performance! Snatches and front squats in the same WOD does not make Don ” happy camper”!
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Bears are definitely Paleo. Me being eaten by one would also be Paleo. That said, I think it would still warrant a deduction. Why? Because it would reflect poorly on our BOLT training and the CrossFit philosophy that we should be prepared for any and all situations. Don, way to fight this morning. Hopefully there won’t be any more snatches this week. Hopefully.
January 2, 2013
Hang Power clean 7-7-7-7-7
*make sure elbows get around the bar
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4 sets
250m row
15 stoh 135/95
15 wall ball
r/r – rest 2 min
Goal is to go unbroken on the wall ball and STOH, so choose an appropriate weight
4 Comments
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Video looks like 3 reps…blog says 7…any chance that is a fortunate typo?
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This was one hellacious WOD. Those 15 shoulder-to-overheads became really daunting by round 3. Round 4 was all about survival, even at only 115#. And as we learned, those 7 reps on the hang cleans weren’t a typo. Good one.
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Wow.. I don’t know about you all, but I have to put this workout near the top of toughest I’ve done. Never had such a hard time doing wall balls. Good one, Matt
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@Chris – anything with rest in between is usually brutal!! Good job!! 65-75-80-85-95; 17:40 with 65#
December 19, 2012
5 Sets
1 Power Snatch
2 Snatch Balance
3 OHS
2 Hang Squat Snatch
*Bar doesn’t touch the ground until the complex is complete
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1000m Row
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100 Sit Ups
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17min of wisdom, the great John Wooden
1 Comments
Nice shoes, Milko.
Can I yell like that when I do my 75 lb snatches……….that would be awesome
I am truly just impressed with the grunting!
The grunting + head shake during the snatch work was the highpoint for me.
But seriously, I my lifting form to look like his when I grow up.
Well, that worked. I’m inspired
I have the last name to go with this…and that is all.
He scares me!
The hair. That’s all.
Why does he have a spare tire under the table? Hmmm….
Is he a caveman?
Who wins in a fight between this guy and benni?
JP, that’s the question of the day. Gold star for you. The fight would be like a gorilla vs a bear – regardless of the winner, it would be epic.
Just figured out a new method of how to torture someone. Make them do lots of “Curtis P’s” then roll out their glutes on a foam roller the next day… OUUUUCH