February 25, 2013
EMOTM – 10
Odd – 3 DE DL @65%
Even – 3 DE DL + 5 Wgt Pull Ups
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3 RFT (12min cutoff)
15 OHS 95/65
30 HRPU
60 DU
1 Comments
filed under: WOD
Archive for 'WOD'
February 24, 2013
7 sets of
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
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AMRAP – 3
Squat Clean and Jerk 135/95
–r/r – 3min–
AMRAP – 8
10 Burpees over the Box
10 Pull Ups
8 Comments
filed under: WOD
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10 days until the Open everyone! Love seeing everyone working so hard lately.. keep up the good work!!
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Steve Keller – Former ESPN steadicam operator, now the official BOLT iPhone awesome picture taker. Make sure you add to the resume
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Nice pic! Looks like a killer WOD Monday. Matt’s getting us ready for something…
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David, Robyn and I doing our best yoga moves!
Upward dog and meditation!
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5:30 AMers: thanks for the warm welcome and a great workout…kicked my butt!
I’m looking forward to becoming a part of BOLT, for sure!
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Love the pic. Jenn, I think you nailed it. Apparently my wife’s Yoga skillz have influenced my push ups. I think I should’ve been meditating though to prepare me for the rest of that WOD.
February 21, 2013
Push Press
3-3-3-3-3
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AMRAP – 10
50 Double Unders
35 Wall Ball
20 TTB
-then no rest-
AMRAP – 2
Pull Ups
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Bill’s post-wod mobility work
14 Comments
filed under: WOD
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Bill, the picture says it all…
Mike, good luck on the Cowtown run this weekend. Like all good CF’s we will expect you to post your time. 13.1 miles for time
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And, Dave H, nice PR this morning. Having Tonya in class has really elevated your game….good to have her in the 5:30 – bring her twice next week
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Don’t want her to show you up Dave? Speaking of wives showing up their husbands, Su Bryant with 40 unbroken DU this morning
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Bill you look how I feel after most WODS. It’s the only thing I have perfected in crossfit- the crossfit recovery position wiped out on the floor!
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Just for you Mark B – 13.1 for time:
1:37:58; 7:28 avg/mile, PRThanks for the well wishes and your request for a post of time certainly played a role in helping me gut out the last 3 miles when some surprising calf cramps showed up.
On another note, this is just another testament of “Bolt results” that I’ve been reading about on this blog. My PR days were behind me (I thought), I didn’t even commit to race specific training (averaged 1-2 runs/week vs. the typical 4-5 I’ve followed in the past), and the course is very non-PR friendly. Yet somehow I smoke my 1/2 PR by 2 minutes and best my Cowtown PR by 5 minutes set just last year. No other explanation except for Bolt, and the coaches, just make us better in all facets of our fitness. I already suspected it, but now I’ve got proof.
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Awesome work Mike! Send me some pictures…and just so you know, you got me beat in 13.1. And not just because I have never completed a half, but I don’t think I could hold a 7:28 pace for 13.1
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Nice work Mike – you definitely now hold the Bolt record. Nice to see you setting PR’s on limited mileage and getting stronger to boot
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February 20, 2013
Skill Work
3 sets for quality
10-15 CTB Pull Ups
40 Double Unders
5-15 HSPU (strict or kipping)
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400m Run
1000m Row
400m Run
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or
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CF Open WOD 11.2
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Found both of these videos on the Outlaw Way site. Too good not to re-post
This is 12 year-old Sadie, from CrossFit Murfreesboro, Snatching bodyweight last weekend.
Sadie – 85# Snatch @ 85# bodyweight:
Asher Bullard – 2# Snatch @ 12 months-old
5 Comments
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If anyone is thinking about doing yesterday’s WOD with today’s workout, I plan on doing it during the 5:15 pm session.
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I hope those parents know you can’t keep a beast like that caged up for long!
February 19, 2013
CrossFit Open WOD 11.2
AMRAP – 15
9 DL 155/105
12 HRPU
15 Box Jumps 24″/20″
5 Comments
filed under: WOD
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This was a good one. Don, thanks for keeping me at a solid pace. I can tell the work we’ve done lately to keep moving during METCONS has paid off. The whole class was going strong the whole time, which is pretty awesome for a 15 min AMRAP.
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February 18, 2013
Front Squats
3-3-3-3-3
Compare to 12.10.12
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5 sets for total time
200m Run
5 Heavy Power Clean 135/95 or 75% of 1RM
10 Burpees
– r/r 1min
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Nutrition Challengers I need nutrition points and benchmark workouts by close of business Wednesday! Make sure you have been checked off for nutrition/workout logs for each week!
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1 Comments
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Didn’t know he was coming back!! Yay, Spealler!!!
Can’t wait to watch him!
I’ll miss you guys!!!
My photo documented upper ward dog from Saturday has me and my heating pad becoming one! …that is when the dog isn’t trying to lay on it!