December 17, 2012
EMOTM – 10
1 BS @ 85-90%
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For time
40 HSPU
80 Pistols
120 Double Unders
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Did anyone notice Yong on TV yesterday during the football games? Our very own BOLT celebrity
6 Comments
Archive for 'Videos'
December 4, 2012
EMOTM – 8
Goat Work
*Olympic Lifts 2-3 reps (squat)
*Slow Lifts 5-8 reps, light wgt full ROM
*Gymnastics – Ask Coach
*Double Unders – 30s ME DU, 30s rest
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200m Run
27 Pull Ups
27 Wall Ball
400m Run
18 Pull Ups
18 Wall Ball
800m Run
9 Pull Ups
9 Wall Ball
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If you still need to RSVP for the Christmas party go here
http://new.evite.com/?utm_source=gmail&utm_medium=email&utm_content=title&utm_campaign=invite_details#view_invite:eid=001DAAQZXGK5ZY7SIEPCENORL52JPQ&gid=001DAAPMT7N2NE3UEEPCEQSAHCWDHQ
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Another great story on perseverance, and an important lesson for us. Sometimes as CrossFitters we assign to much of our self worth in our physical fitness and achievements. No doubt our training helps to improve us beyond the physical realm, but don’t forget to “embrace the virtues of the heart”, you are not defined by your time/wgt on the board.
5 Comments
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I knew I shouldn’t have been cutting onions while watching this video! Haha but seriously awesome video, I’m def gonna share it
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Matt, thank you for making us work on our goats. I’m starting not to dislike overhead squats so much. Karen, I’ll be at the party for sure (haha).
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Great video and very inspirational! Sniff, sniff…
Can’t wait for the party!!
November 29, 2012
EMOTM – 6
1 Clean Lift Off + 1 Hang Clean + 1 Clean @65-70%
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20 Power Cleans 155/105
40 Pull Ups
60 HR Push Ups
800m Run
10 Comments
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Loved the video … Makes me want to cheer for the steelers! Well, just for him!
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Great video! I’m not a steelers fan but now I’m a fan of Will Johnson’s – Inspirational! The impact Crossfit had on his preparation for the NFL was huge. It’s had an equal impact on me – an ole washed up 50 something Marine/ex football player! It’s changed my life. Matt you have no idea how I have appreciated your patience and expertise in working with us everyday.
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Don my friend you are anything but washed up! Now if only we can get the Cowboy players to come to Bolt and see how to work maybe we could beat Jen’s silly Giants!
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Don, you inspire everyone who knows you. Your work ethic and attitude exemplify everything that makes Crossfit and Bolt great.
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Don certainly didn’t perform like a washed up 50 something this morning. He was pacing the morning crew
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It’s because Don was wearing his Bolt Bear Benni Scorpion shirt. It has magical powers.
November 27, 2012
Gymnastic Skill Work
-HSPU
-kipping
-Muscle Ups
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AMRAP – 15
2 rounds of
3 Snatch @60-65%
3 Burpee Pull Ups
2 Rounds of
4 HSPU
6 FS @ Snatch Wgt
Compare to 9.19.12
3 Comments
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Firts kipping HSPU!!!
134 reps at 55# (compared to 116, same weight- in Sept) -
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Good job Ash! This WOD dominated me.. 3 rounds plus 1 rep so I guess thats 97 reps at 125# And, congrats to Rachel on her first bar muscle up!
November 26, 2012
A. 3 Position Snatch 5×1
B. Snatch 5×1 @80-90% 1RM
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4 RFT
200m Run
10 Burpees
X GOATs
*Get with your coach to determine the number of reps/wgt you will use for your goat.
2 Comments
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Cliff notes: correct me if I’m wrong…bar line should always be behind the starting point…shoulders behind then in front and do what you can to stay on you heals. Awesome…I picked the perfect goat
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@Geoff Haha! Yes, the technicality is exactly why it’s my goat!!! Thanks, Matt, for pushing us to work on something we don’t really love! 10:11 with 5 reps of 55# snatch each round
November 11, 2012
A. Build to a max of 1 clean + 1 FS
B. 3sets of 1clean+1FS @90-95% of part A
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In 6 minutes
Run 600m
ME C&J @155/105 in remaining time
2 Comments
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Great job morning peeps. It’s so fun to watch everyone get stronger and faster. Thanks Matt and Mark for the tips and support on the cleans. 195 is mine next time, and if I can do 195, may as well do 200.
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Wait! Yong works for Southwest!!!
(Cute commercial though)
After having the great Rich Froning Jr respond to one of my tweets tonight, I feel like I can rock that WOD.
Great commercial! I’m amazed at how much “crossfit” skill there is at BOLT, but equally impressed by everyone’s real life talents as well. “You’ve Lost That Loving Feeling” anyone?
Andy- Thats awesome lol.. I remember seeing this commertial, but I did not even realize that was Yong. That is super cool. I will not be able to make it for this WOD today, but I will def do it at work! Pistols- not even sure how to do them, but I’m gonna try
Me when I saw today’s workout: http://24.media.tumblr.com/tumblr_m100whYVT81qboouyo1_250.gif … a few of my least favorite things all in one workout!
Myers- thats hilarious
Matt- Is it normal for this WOD to take about 30 minutes? I havent done it yet, but I did just try 1 pistol and… wow.. 80!?