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WOD 1.15.13

January 14, 2013

Handstand skills
HSPU, HS Walk, Wall Climbs, Wall Walk, etc
+
500m Row
50 Sit Ups
50 Lunges
100 DU
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***Nutrition challengers*** I need your scores/entry fee. Here is what I have so far, take a look and confirm and e-mail me your results if you have not done so yet. https://docs.google.com/spreadsheet/ccc?key=0Ar6jFhM0iF6OdGV4MVRIT3kwS1FBekRZQ3Z1UE9yWVE
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Great job by Sam, Chris, Steve and Eric this weekend at the Garage Games World Wide WOD! Per Chris Brown on FB “This was ”World Wide” so overall, there were 381 RX men and Sam Jett was ranked 37th! Amazing. I am 87th and Steve Keller is 133rd. In the scaled men, there were 242 people and Eric Stanaland is ranked 49!”

5 Comments
filed under: Events, WOD
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https://docs.google.com/spreadsheet/ccc?key=0Ar6jFhM0iF6OdGV4MVRIT3kwS1FBekRZQ3Z1UE9yWVE

WOD 1.14.13

January 13, 2013

A. Build to a heavy DL triple
B. DE DL 8×3 @70%; r/r-60s
+
10, 9, 8….1
STOH 135/95
Back Squat 135/95
*EMOTM complete 3 Burpees

13 Comments
filed under: WOD
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  • Jenn Higg. says:

    Matt, you might want to bring a sleeping bag! It might take me all night!

     (January 13, 2013 at 8:58 pm)
     Reply
  • J.P. says:

    From the rack or from the ground on the stoh and bs’s?

     (January 14, 2013 at 7:55 am)
     Reply
  • josh says:

    ‘OLY SHNIKIES THAT HURT. my glutes and my shoulders are jello right now.

    J.P. – From the ground, its 135#, sir, you’re a beast, this should be cake (heh)

     (January 14, 2013 at 8:50 am)
     Reply
  • David H says:

    Indeed, you have to be a beast to do this at 135#. After The round of 8 I dropped to 115#. If I hadn’t done that I’m pretty sure I’d still be at BOLT trying to finish. Holy cow, what a way to start a Monday.

     (January 14, 2013 at 9:55 am)
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  • Eric S says:

    Pretty sure that said 5 burpees last night not 3 (not that I’m complaining). I think Matt likes to mess with our heads and changes it sometimes. JP go ahead and scale up to 145, you can do it!

     (January 14, 2013 at 10:30 am)
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  • Karen says:

    It was getting close to a point at the RX weight where it was going to take me the entire minute to do the 5 burpees. Which would mean I would just have to do burpees for the rest of my life continuously since I would never get back to the reps. Good job people, that was brutal.

     (January 14, 2013 at 10:46 am)
     Reply
    • Matt says:

      AMRAP – Lifetime
      Burpees

       (January 14, 2013 at 12:09 pm)
       Reply
      • David H says:

        Matt, before the WOD we were joking about being stuck in a loop of perpetual burpees. Then it actually started to happen. I haven’t felt a sense of panic like that during a WOD in a long time. When you said we could go down to 3 burpees, you may as well have said, “and now you get to live again.” Like Karen said – awesome job everyone. We’ll remember this one.

         (January 14, 2013 at 2:47 pm)
         Reply
  • Mike C says:

    Good thing that wasn’t my intro workout. My return would have been questionable

     (January 14, 2013 at 1:38 pm)
     Reply
  • Adam says:

    Thanks for being guinea pigs!!! That was hard enough at 3 burpees!!! I know when I walked in nobody was smiling…

     (January 14, 2013 at 5:55 pm)
     Reply
  • Ashley says:

    Don’t know how y’all did 5 burpees!! Awesome job, 5:15!! Used 75#, 9:42

     (January 14, 2013 at 9:30 pm)
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WOD 1.11.13

January 10, 2013

EMOTM – 20
Odd – 3 Push Jerks
Even – 5 Strict Pull Ups (weight if necessary)
+
400m Run x 3
r/r – 3min
———————
For those that needed a partner, respond in the comments and say hello to your partner.
Mercy Edionwe and Clarissa Green
Eric Stanaland and Jeremy Mercer
Emily Moore and Hannah Clark
Bill Brimer and Ashish Arte
Megan Chattam and Stephanie Clark
Natasha Davis and Clinton Campbell
Joe Clark, Mark Cusano and Frank Blateri

1 Comments
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WOD 1.10.12 – BOLT Nutrition WOD

January 9, 2013

In 20 min build to a 5 rep max back squat
+
AMRAP – 12
6 Burpees
9 DL 185/125
12 Box Jumps
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Competitors in the nutrition challenge will need to complete this strength workout and metcon, and a 2000m row as benchmarks. Make sure you annotate exactly how you do the workout (wgt/boxheight/etc) and email to your coach for confirmation. Those of you choosing to participate in the weighing and measuring will weigh in on the gym scale and take a waist measurement with a coach of the same gender (morning peeps you will have to wait until Friday to measure your waist).
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You can still sign up for the challenge! Email me and start following the guidelines Thursday, Jan 10th. If you need a partner let me know, I will be finalizing the partners tomorrow.

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WOD 1.9.13

January 8, 2013

A. 2000m Row
B. Goat/Skill Work
*choose a goat or skill and work it, you may also make up lifting/strength work from Monday or Tuesday
C. 30 alternating TGU

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WOD 1.8.13

January 7, 2013

5 sets of 2SLO+1 Hang Snatch+1 Snatch Pull Under (SPU)
+
EMOTM – 8
2 Snatch at 80%
+
AMRAP – 8
6 Heavy FS
12 Pull Ups

Snatch Pull Under – Demo from OlyAthlete on Vimeo.

3 Comments
filed under: Movements, Videos, WOD
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  • David H says:

    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.

     (January 8, 2013 at 10:31 am)
     Reply
  • Don says:

    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”!

     (January 8, 2013 at 1:48 pm)
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  • David H says:

    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 8, 2013 at 3:33 pm)
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