September 4, 2012
Power Snatch+ OHS+Hang Snatch
7 x (1+2+1)
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AMRAP – 4
6 HSPU
9 TTB
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r/r – 5 min
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AMRAP – 4
8 Push Press 115/75
10 KB Swings
1 Comments
filed under: WOD
Archive for 'WOD'
September 3, 2012
A. Deadlift 1×2 @80%
B. DE Deadlift 8×3 @65%; r/r – 90s
Percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.24.11 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
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Quarter Gone Bad
5 Rounds for Total Reps of
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15 seconds of Thrusters 135/95
r/r – 45s
15 seconds of Wgt/Strict Pull Ups 50/20
r/r – 45s
15 seconds of Burpees
r/r – 45s
3 Comments
filed under: WOD
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goal accomplished: made it into a picture! funny that I’m resting though
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And as much as my back hates deadlifts, I am determined to get stronger!
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September 1, 2012
Schedule Updates for this week – No Class Monday, Sept 3 – Tuesday, Sept 4 we begin our 530am and 630am classes. Classes will run Mon,Tues,Thur,Fri in place of our previous 6am class – No Noon class on...
2 Comments
filed under: WOD
Schedule Updates for this week
– No Class Monday, Sept 3
– Tuesday, Sept 4 we begin our 530am and 630am classes. Classes will run Mon,Tues,Thur,Fri in place of our previous 6am class
– No Noon class on Friday, Sept 7. We will be doing a noon class Thurs, Sept 6th to make up for the Friday class.
– Only on this Friday Sept 7 the 515pm afternoon class will be pushed back to a 530pm start time.
– Only on this Saturday, Sept 8 the 9am morning class will be moved forward to an 8am start time.
– Go to the Schedule to see changes
Announcements
– On Mondays and Fridays throughout the fall our Girl’s Lacrosse S&C will be finishing at 530pm. Our afternoon classes will still begin at 515pm. If you show up early, you are free to start warming up, but please stay clear of the equipment and space the girls are using to finish their training. A coach will begin your normal dynamic warm up at 515pm, while one coach completes the Lacrosse training.
– Be on the look out for the new BOLT Kids schedule to come out soon.
– Who is ready for a nutrition challenge? Details coming soon
– We have several members who will be competing at the Texas Barbell Massacre on Sept 15th and Sept 16th at GSX CrossFit. There are still scaled individual slots available if you are interested. http://wodkilla.com/location/barbell-massacre/
– I want to get a group together to do the Big D Climb on Jan 26th 2013. This is race up 52 flights of stairs to benefit the North Texas Chapter of the Leukemia and Lymphoma Society. Don’t register on your own as we will put together a team. I plan on running the stairs with BOLT the CrossFit Bear. More info here www.bigdclimb.org
Beware of Competition Madness
I know a bunch of you are interested, or will be competing in a CrossFit competition at some point in the future, so I wanted to share this blog post from CrossFit One World. Until you make it to regionals and are in a position to compete for those top 3 spots to the CrossFit Games, bad movement is unacceptable! Even then there is probably a better way. Sure I want you to go fast and push your limits, but check yourself before you wreck yourself. Finishing 27th vs 30th at a local competition, is not worth the risk of injury and loss of future training time.
One of the things I was most proud of about the Europa comp was how well our athletes moved, especially in comparison to the substantial amount of poor and short range of motion (ROM) movement I witnessed and that will not be acceptable at the highest levels of competition. Sure technique will not always be perfect when performing 45 snatches, but movement should be sound and full ROM. And ultimately the more you focus on sound technique and movement when training the more efficient you will be on game day. Case in point, YouTube Rich Froning Jr. and watch him do anything.
Scroll down to August 27th, 2012
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Lots of great things ahead for BOLT! Looking forward to some accountability with nutrition!! Any girls doing the barbell massacre comp?? Don’t know if I’m ready for individuals, but the scaled looks do-able!
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It’s so cool to see BOLT growing so rapidly, but also not surprising. Coach, community and programming are the best. Looking forward to Nutrition challenge 2.0.
August 30, 2012
Hang Squat Clean + Jerk
5×2
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3 RFT
600m Run
40 Abmat Sit Ups
20 UB STOH 95/65
*18min cutoff
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Bret Contreras posted some great quotes from Gray Cook, I really liked these
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“Remember that muscles do what they are told. If they are doing something you don’t like, tell them to do it differently: communicate to the muscle through repetition of posture and movement.”
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“When someone’s back hurts they don’t want to blame their lifestyle, fitness level, or daily patterns. Instead, they want to blame their back pain on starting the lawn mower last week, which, in reality, is probably just the straw that broke the camel’s back. Human beings live under the philosophy of, “I have a snowball and I have to throw it at someone.” No one wants to take responsibility.”
2 Comments
filed under: WOD
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Excited to hopefully increase my max in deadlift. Definitely a weakness for me! 145#/115#
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August 29, 2012
A. Deadlift 1×2 @ 75%
B. DE Deadlift 8×3 @ 60%; r/r – 90s
We are beginning a new Deadlift program over the next 10 weeks. The percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.24.11 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
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EMOTM – 10
3 Burpees
5 CTB Pull Ups
7 Wall Ball
*If you fail to complete the required reps in the minute, finish your set, rest the remainder of the minute you did not start and begin the next set dropping the reps to 2,4,6 respectively. If you miss a second minute drop the reps to 1, 3, 5
6 Comments
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Heck yes, Karen. 10 weeks of Deadlifts. I shall refer to this as the BOLT Benni Challenge. Now to find my black mid-rise socks…
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Pretty sure gravity was winning on my pullups by min. 6 or 7…all kind of a haze.
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Excited about the DL challenge and gaining a new PR! This WOD was tough.. one of those that looks easy on paper and you end up laying on the ground at the end
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Super tough WOD! I wasn’t expecting it to be so hard. I’m excited for this deadlift cycle – love me some deadlifts!
August 28, 2012
Back Squat
5-5-5-5-5
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4 RFT
15 Heavy KB Swing
7 High Box Jumps
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The BOLT Caped Crusader
4 Comments
filed under: WOD
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You’re welcome for this pic!
good job today, 5:15! 115-125-135-150-160. 6:32 with 24 inches, 53# KB -
Able to break rocks over his head multiple times just by lifting it.
He can leap over boxes…and I’m sure small childen if needed.
He flys through workouts faster then Robyn can drink a glass of wine (and that’s fast)
He is the most interesting coach in crossfit…
BOLTMAN!
This one looks like a fun one! Hate being gone for the week. Little encouragement, I’ve been visiting crossfit gyms around the east Texas area and I’ll tell you, our community and form is WAY better. Nothing against these other gyms, but encouragement goes a long, long way. Have fun with the toes to bar…think I just lost my breakfast