August 9, 2012
A1. BS 3-3-3-3-3
A2. Ring Push Ups 5×10; r/r – 2min
B. 100m Sled Pull x 2
2 Comments
Archive for 'WOD'
August 8, 2012
CLO+Clean 5×2
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5 sets of
200m Run
12 Pull Ups
6 Power Snatch @70%
r/r – 2min
4 Comments
filed under: WOD
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Anyone else’s posterior hurt from all of those lunges yesterday? So many lungessss…
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Being in the Bolt Blog picture is more exciting than making it on the jumbotron at a professional sports game.
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Sounds like I missed a fun one with all these lunges.
Might have to try and do the lunge/burpee part of that one this weekend.
August 7, 2012
For time:
2 Rounds of
500m Row
30 KBS
2 Rounds of
100m OHD Lunges 45/25
30 Burpess
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Join us at Mi Cocina, MacArthur and 635, at 715pm for Lauren’s going away party/dinner. Wish her well as she heads down south to study law at the University of Houston. BOLT the CF Bear will miss you! If you can join us and you haven’t let Jen know yet, let me know asap.
4 Comments
filed under: WOD
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Those lunges about killed me!! 27:30 with 44# KB, 35# then 25# plate on lunges. This was tough!!
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Thanks to everyone who came out last night! I’m going to miss my Bolt family so much. I feel so blessed to have had the opprotunity to meet such an amazing group of people and can’t wait to see all of you again when I’m back in the metroplex during breaks :))) take care of the bolt bear for me!
August 6, 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 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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AMRAP – 12
3 PC @ 65%
9 Wall Ball
15 Box Jumps
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Sanya Richards-Ross’ 400m Gold Medal effort – 49.55. The only reason I don’t run that fast is because I have to stop and turn around at 405.
2 Comments
filed under: WOD
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Oh, the 405! If we ever move buildings, we are going to have to paint “405” at the 400m turnaround!
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AMRAP:5rds PC#135. Great WOD especially after the skills work. Smoked me!
August 5, 2012
A. SLO+Hang Snatch 4×2(2+1)
B. Snatch Push Press 4×2 (Click here to watch)
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3 Rounds For Quality (RFQ)
6 TGU
8 Burpees w/ max vertical jump
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This is what your SLO should look like. Notice how the knees clear or go back so the bar can travel straight up and back into the hang position.
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And here is Ilya Ilyin of Kazakhistan in the 94kg class breaking the WR in the C&J at 233kg (512lbs) and shattering the 94kg total by 6kg
3 Comments
filed under: WOD
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I love the confidence! He walks up to that bar like it only weighs 100 kilos. Just like any athletic event/sport, your mental toughness and attitude are critical to success. How many times do you walk to the bar defeated before you ever make the attempt? I want to approach the bar like Ilya
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Getting in the right mindset for the lift is one of the hardest parts. Crossfit is a very mental activity!
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August 2, 2012
EMOTM – 20
Odd
– 5 BS @65%
Even
– 4 High Box Jumps
– 6 Heavy/Banded KBS
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Mobility Work
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Jewel Bryant demonstrating the BOLT post-workout haze
6 Comments
filed under: WOD
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holy shnikies the legs – they’re toast. great workout, its a deeep burnn!
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DEEEP BURNNN indeed! What a great WOD – so cool to see everyone killing it like that.
Andy and I will miss you guys next week – we’ll post pics on Facebook of CrossFit Destin.
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Nice work this morning David H, enjoy your vacation. Looking forward to the birthday WOD tomorrow (I think). Proud of my girls, they loved doing Bolt this summer and coach Karen and Ashley. Thank you ladies for coaching them and making it fun. I think Jewel’s shirt needs to say GOT Bolt
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BS#135/53#w/red bandKBS GREAT WOD! Dave hope you enjoy Destin. What a great place!
Lol! I love this commercial! I can totally relate.
I LOVE this commercial. We are all on a journey.