May 25, 2012
A. Snatch 4×4 @ 60%, 70%, 75%, 80%
B. FS 3-3-3-3
C. GHD Sit ups 3×15
Via Attitude Nation
1 Comments
Archive for 'WOD'
May 24, 2012
Power Clean
5-5-5-5
+
2 RFT
400m Run
30 KB Swings 2pd/1.5pd
20 CTB Pull Ups
10 HSPU
——————
Great video on nutrition. It is 17min long, but take the time to watch it when you get a chance.
8 Comments
-
-
-
Josh, I am thoroughly disappointed in your sleeping habits right now. Also, beware afternoon group, this takes a lot longer than anticipated…
-
-
I was just happy to finish it. Great (and convicting) video. The Lever House nutrition challenge starts on Monday. Where are my 9 cups of kale?
-
I had kale last night… in onions and coconut oil… it rocked.
This lady is great, I forwarded this video to my mother in law a while back (who has MS)… I wish she would follow something like this.
-
Great information, and great timing after yesterday’s workout! I’m wondering if I can perform a Paleo experiment with my kids next year as my classroom discipline plan? She says it helps behavior!
May 23, 2012
4 sets for cals/reps
Row 40s for cals
– rest 30s
HR Push Ups 40s
– rest 30s
GHD Hip Extension 40s
– rest 30s
Wall Balls 40s
r/r – 90s btwn sets
————-
Rest 4 min
————-
Run 800m for time
1 Comments
filed under: WOD
-
Well, that was fun. All I can say is that WOD makes me never want to eat badly again!
May 22, 2012
EMOTM – 10
3 BS @50-60%
+
AMRAP – 10
12 Push Press 115/75
6 High Box Jump
100m Sprint
+
100 Hollow Rocks
2 Comments
filed under: WOD
-
Hey BOLT friends – I have a birthday this Saturday and we’ll be having a few drinks at the Libertine on Friday night. Please join if you’d like. And don’t worry – it won’t be too many drinks – gotta be at BOLT at 9am Saturday.
-
May 21, 2012
Hang Squat Snatch
4×3-5 @ 65%, 70%, 75%, 80%
+
21-15-9
OHS 95/65
Pull Ups
2 Comments
-
So obviously that YouTube video is home footage of Matt McCraney at age 4 (haha).
-
May 18, 2012
Muscle Up/Kipping Skill Work
+
5 sets of
ME Bodyweight Bench Press
ME Pull ups
or
5 sets
ME Bodyweight Bench Press
ME Muscle Ups in 1 min
*rest as needed between sets
4 Comments
filed under: WOD
-
5 months of CF BOLT and this was the first time I’ve bench pressed. The last time I tried to max out a BP 5 yrs ago I couldn’t even lift 150. Today I repped with that weight. Thank you Matt – and great job this morning everyone. It’s so awesome to be pushed by good friends (and my son).
-
I picked a good day to bring my gloves! Can’t wait until I finally get Kipping down.
-
-
Wow…