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 'WOD'
December 16, 2012
A. TnG Power Clean 3-3-3-3-3
B. ME Pull Ups in 2 min Compare to 1.5.12
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AMRAP -12
15 DL 155/105
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24″ box
Mainsite WOD 12.15.12
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Look out for the Yeager’s this week!
7 Comments
filed under: Mainsite WOD, WOD
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Some of our post-Yeager members thought this was some kind of warning about a terrible Workout named The Yeagers! Hey I just got an idea
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WOOHOOOO!!! I almost started doing burpees when i saw this post! (Just kidding….but i did jump up and down!) cant wait to GET BOLT with you guys! We have both missed you guys like crazy!!!
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i would vote for a drink – involved wod. similar to a mile-beer-chug, but with an obvious substitution. Can’t wait to see the Mikatyeagers!
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December 13, 2012
Gymnastic Skill Work
– Muscle Ups
– Kipping Pull Ups
– Ring Dips
– HSPU
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Choose a challenging progression or scaled version of a movement above
Every 45s for 7:30 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small enough to allow me to complete each rep for all sets. I will assist you in choosing your movement and rep count.
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4 sets of
1min Jump Rope (singles)
1min Alternating TGU
1min Burpees (steady pace)
*This is recovery work, goal is to move at a steady pace for 12min
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Make up Fran or DT if you missed them this week
2 Comments
filed under: WOD
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To all those who get to do DT or Fran…good luck. (No worries, if you just show up you’ll beat my time) ha!
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Me, Fran, and listen to Green Day “I walk alone – Blvd of broken dreams”.
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December 12, 2012
Fran
21-15-9
Thrusters 95/65
Pull Ups
Compare to 7.26.11
– rest 7min
800m Run x 2; r/r – 5min
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Congrats to the Stanaland’s! Welcome Kenzie Kay to the BOLT Crew. Definitely a prettier face than her daddy.
12 Comments
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Nice work Eric! Glad you didn’t name her Fran….KK has a nice ring to it.
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And one thing to add: forecasted temp at 6:00 AM 27 degrees. Avg 800 speed 10 mph (plus wind speed of 1 mph). After consulting numerous wind chill charts that puts the chill factor at about 15-17.
And for all our new members, inspirational words from our leader: http://blog.get-bolt.com/?s=Rocky
(Note Rocky sweating in a tank top…it ain’t 15 degrees) -
Feel free to come to the 8:15 class M-W-F. Colleen brings her own space heather !
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I can’t be there tomorrow night. Can I make up Fran?? I just want to compare it to my old time! I wouldn’t be upset if I didn’t have to make up the 800m runs after Fran, though!
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Mark – I checked the weather forecast for 6:00am about 12 seconds before I read your comment. It’s gonna be quite chilly. Luckily I love running so so much that I doubt I’ll even notice that it’s cold.
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Congrats Eric – she’s a beauty. Karen, you were definitely missed this morning. Cass lit a fire under everyone. Brandi and I did our last round of thrusters unbroken thanks to Cass’ encouragement. And I have to say, after Fran, it didn’t seem too cold during the 800m runs. 8:00 flat on my first Fran. Next time I’ll try to get under 7:00.
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When my alarm went off at 5:00am I had only had about 3 hours of sleep thanks to the Owenator (and me not being able to fall back asleep) so I decided to hit the snooze and Fran it up later today. Great job everyone!
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Eric congrats! Fran just totally wiped me out! then the 800m runs just smoked me. I was feeling yesterday’s WOD bigtime? JP was almost done when I had just gotten finished with my first round of 21. I was feeling old n slow this morning but I finished 9:45
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Woohoo, made the blog!!! If that’s all it takes sign me up for another kid. Not really, but thanks for all the support. Hope everyone enjoys Fran today!!
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All I got to say is Eric with all the pretty women in your life you must’ve done something right! On another note Fran is a five letter word that I do not want to talk about for fear of getting kicked off the blog! These women are starting to remind me of ex-girlfriends. Halfway through it I ask myself what did I get myself into! 7:24…thanks Matt for the encouragement! And Kimberly you did great!
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December 11, 2012
5 sets of 1 Push Press + 2 Jerk
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4RFT
10 Burpees
15 Ring Dips
10 Back Squats 185/125
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L-Sit/L-Hold Accumulate 3min
5 Comments
filed under: WOD
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This felt like a Hero WOD. THANK YOU Cass for pushing me to do 155. You believed when I didn’t, and that’s what makes you and Matt such awesome coaches. 16:37 is a crappy time, but doing it w/ 155 was worth a few extra minutes.
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Dave great job! Especially with #155 .I did # 135 in 14:54. It smoked me bigtime!
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holy cramping pectorals, batman! This wod put me under and called me names and everything – i blame those dips… and the L-Hang.. david, you kicked it on this wod way to get that weight! good job man!
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Heck yes fellas. Great job by both of you! Josh, I’m going to start referring to you as Josh Rx’d.
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Oh, ring dips!! My triceps were already so sore, but now they are definitely feeling it! I would have to say the worst part of the WOD, though, was getting that barbell on my back!
Good work, 5:15!!
December 10, 2012
A1. Snatch @ 70% 3×2
A2. Snatch @ 90% 3×1
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AMRAP – 12
10 OHD Lunges 45/35
10 Pull Ups
20 Double Unders
3 Comments
filed under: WOD
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@Ashley – me too, but with the red band! :/ one day pull ups! One day!
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@Jen – One day….soon!!!
Keep practicing and believing you can, and you’ll get it! Those silly double unders about did me in! They are so hard when your arms are tired from pull ups. 50 consecutive ones are already on my goal list for 2013!
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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!?