November 7, 2012
A. 3 Position Snatch 3×1
B. Snatch 7×2 @75%; r/r – 60s
+
21-15-9
Squat Clean 135/95
Pull Ups
*Run 200m between each round
————
Andy’s WOD
150 Wall Balls for time for his good friend Karen
3 Comments
Archive for 'Videos'
October 21, 2012
6 sets of
1 Power Snatch + 2 Snatch Balance + 1 Hang Squat Snatch
+
AMRAP – 7
6 Burpee Box Jumps
6 Push Press 135/95
————————–
Team Scream Competitors, or anyone else, we will be meeting tonight, Monday night, at 715pm to discuss CrossFit strategery and over analyze each and every aspect of the WODs announced on Saturday. Will also give you the chance to get together with your team and practice transitions, techniques and/or strategy. If you want to get together with your team any other time this week to practice, coordinate amongst one another and just give me a heads up when you will be showing up to practice.
———————–
For those of you not connected to us on Facebook or Twitter you may have missed this. Please join our efforts to save the tens!
6 Comments
-
I’ll be at work tonight, so I’ll have to miss the strategy meeting. Ashley’s, will y’all be at the 5:15 Tuesday class?
-
Matt, I feel like we should start an “Adopt-A-10″ program. Great WOD today, especially knowing that no 10s were harmed in the proces.
-
-
-
-
October 16, 2012
10 Minute Practice TGU
*You can build to a heavy TGU on both arms or work sets of 3 or 5 reps
+
5 Sets of
3 TnG Power Snatch
10 Pull Ups
100m Sprint
5 Squat Snatch
w/r – 1:1
Fighting For Greatness from J. Vera on Vimeo.
4 Comments
-
-
These guys are the hardcore version of me and my dad. There goes every excuse I’ve ever had to not try my absolute hardest in every WOD. Very inspiring video, thanks Matt!
-
Awesome! Tough, but loved the WOD today, got that 44# TGU!!! Thanks Matt!
-
October 14, 2012
Snatch
2-2-1-1-1-1
+
3 RFT
10 Squat Clean 135/95
20 Box Jumps 24’/20′
*Mainsite WOD 10.5.12
————–
Arnold obviously has his shortcomings, but these words ring true
3 Comments
-
Break the rules not the law…love that. Thanks Matt for a good video. Guess all that’s left to do is “work my butt off”….so wanted him to say “GET TO THA CHOPPA” at the end…oh well
-
Absolutely flawless! I agree wholeheartedly!
With that said, I was awfully giddy at the ‘Commando’ screen grab above, and a little disappointed we didn’t at least get a clip. “‘Sully, remember when I promised to kill you last? I lied.'”
-
October 10, 2012
Kipping/Muscle Up Skill Work
+
5 sets
7 Heavy Front Squats
5 Burpees over the box
3 Muscle Ups (Bar or Rings)
100m Sprint
r/r – 2min
*9 Pull Ups + 9 Dips to substitute for 3 Muscle Ups. (If you do ring dips, 9 Pull Ups + 3 Ring Dips = 3 Muscle Ups)
—————–
When people fail to understand the freakish athletic ability of professional athletes, it drives me crazy. These guys are ridiculous athletes; yes many of them are supremely talented but most of them worked really hard to make the big leagues.
11 Comments
-
-
Wow! Best def. player in football. Him and Julius Peppers are just straight up freaks of nature.
-
-
Yeah dude.. These guys put in SERIOUS work and their abilities are mind boggling! The time they (Pro Athletes) dedicate to the craft i believe is unparalleled.
-
Man… this WOD looks intense. I’m going through Crossfit withdrawals…. I’m sick of being sick. Hopefully I can make it tomorrow.
-
-
Awesome vid. I think this speaks to the 10,000 hour rule from Outliers. Whether it’s athletics, art, music…the people who truly dedicate themselves are the ones who become truly great, and having the talent and propensity to do something influences someone’s passion level to put in the time.
Speaking of dedicating, I’m hoping to be back tomorrow morning. I’ll have to scale the weights, but I can’t stand not being there anymore. My repaired stomach feels great, btw!
-
Dave lookin forward to having back in the box. I’ll be on the scaled plan myself. I did something to my foot yesterday. Took today off will try it in the morning on Friday.
-
-
JJ Watt is sick! I love watching that guy play.. Glad your healing quick Dave, thats awesome news
-
October 7, 2012
A1. Press 3-3-3-3-3
A2. Wgt Pull Ups 3-3-3-3-3; r/r-2min
+
AMRAP – 10
5 HSPU
7 Power Snatch 135/95
9 Burpees w/lat jump over bar
——————-
Starting back up Wednesday, Oct 10th @4pm!
8 Comments
-
Yay, BOLT kids!! I’ll spread the word at school. Sad I can’t be there coaching!
-
Dude! Awesome video…can I be a “big” kid and come??? I bet they don’t have to do lateral burpees either! May just have to dress up like the bolt bear and workout ;). Haha!
-
-
@Chris- yes! I kept thinking it was from pull ups, blocked out those KB swings!
-
-
-
Good job 6:30am class! Oh wait…it was just me…working out by yourself stinks! So much more fun with people! I can’t make fun of Matt when no ones there…he will make me do a completely different workout!
-
This is BOLT accountability at its finest – yet another reason I’m glad Andy is now a part of the BOLT family. Have fun son (insert maniacal laugh here).
Deadlift: 205 PR!! (beginning of deadlift cycle – 175#) This WOD was tough!! 16:52 95# for 10 reps, then 85#
Have fun Andy!