August 21, 2013
5 sets of
High Hang Snatch + Hang Snatch + 2 OHS
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5 sets
5 Heavy Front Squats
10 CTB Pull Ups
200m Run
– rest 90s
*Record total time and load
3 Comments
filed under: WOD
August 20, 2013
A. DL 1×2 @ 80%
B1. DE DL 8×3 @ 65%
B2. Even sets only – Bent over KB Row 4×8; r/r – 90s
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Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips
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When Bob Couch says “Pump Iron”, I listen. Mayur, I heard Bob is looking for a new training partner!
7 Comments
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I think bolt needs some new uniforms, dim lighting, and a smoke machine. Oh and leopard leotards!
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The perfect Bolt promo ad Pascha! I can see it now…Mayur and the Stormcenter girls!! Groovy!
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Mark, you’re not allowed to develop anymore playlists. still can’t get “Jessie’s Girl” out of my head
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August 19, 2013
AMRAP – 9
200m Run
10-15 HRPU
10 TTB/Abmat Situps
–rest 5 min
AMRAP – 9
250m Row
10 Light KB Swings
5 KB Facing Burpees
–rest 5 min
AMRAP – 9
60s skipping rope
5 Pull Ups/CTB Pull Ups
15 Walking Lunges
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This is Aerobic Power training, 70-80%. Goal is to move for the entire 9 minutes of each AMRAP. Choose appropriate weight and pace to stay aerobic and maintain continuous movement.
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Fantastic job by all of our athletes competing this weekend! Sam finished 1st in the Teen division. Cass finished 1st in the Women’s RX’d division (20-30yo). Courtney finished 2nd in the Men’s RX’d division (30-40yo). Janet finished 8th in the Women’s RX’d division (20-30yo). Chris finished 12th in the Men’s RX’d division (20-30yo). And Frank held his own versus a bunch of 40 year olds. Team BOLT (Janet, Cass, Chris, Sam) finished 5th in the Team RX division (they were also the only top team that competed individually on Friday). The incrediBOLTs (Brandi, Ashley M, Lance, Jeff) finished in the top half of over 100 scaled teams! Also a big shout out to the BOLT Stormcenter who came out to represent and support our athletes!
Ashley M. mentioned something similar over on Twitter, but I think it bears repeating. Each time we go to a competition I am in awe of our athletes and community. I couldn’t be more proud of the effort and sportsmanship that our athletes and the Stormcenter display on a daily basis at the gym, so it is no surprise when it shines brightly at competition. A great reminder of how extremely thankful I am for each one of you and all that you do to make BOLT great! You ALL should be proud.
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Also, our little baby boy is all growns up! Andy will be leaving us to head to the University of Arkansas tomorrow:( Send him your best!
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The Beard-less Prince of CrossFit takes 1st!
7 Comments
filed under: WOD
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The beardless prince needs to look more excited when he dominates a competition! …just saying
Congrats Sam! -
Andy, have fun in this new phase of your life but not to much fun…we will be expecting publicly posted grades to keep track of you. Let us know how it goes following Bolt programming at the rec center. We will miss you until you’re back to visit (frequently I hope). 214-995-3857 if you need bail.
Romans 12:2 (ESV) Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
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Proud of everyone! Andy – Enjoy this exciting time! We will miss you! Praying for your transition!
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Props to the bolt competitors!!! We have awesome teams and indys!
Good luck Andy! You’ll do great in school brochacho! -
Congrats to all the competitors. Thanks for once again repping BOLT like true champions. Also, thank you to every coach and member of BOLT for the huge impact you’ve had on my son’s life. BOLT has been one of the most positive forces that our family has ever been blessed with, and I thank each of you for the friendship, encouragement, mentoring and occasional “mischief” you’ve shared with Andy.
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Did anybody ID those other “teens” that Sam competed against? I’m jealous of their facial hair. Great job to all those that competed!
Good luck Andy, best 4-8 years of your life!
August 18, 2013
Press
3@65%
3@75%
ME@85%
3@75%
3@65%
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4RFT – 16min time cap
12 Thrustes 115/75
100m Farmer Carry
8 Burpees
2 Comments
filed under: WOD
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Whew…that scared me for a minute – I read that as thrusters….thrustes sound much easier
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August 15, 2013
4 sets of
25s ME C&J
rest 2:35
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4 sets
25s Sled Sprint
rest 2:35
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4 sets
25s ME Row
rest 2:35
****Each one of these efforts are all out sprints. You will get plenty of rest between intervals so hold nothing back
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For those that don’t know, several of our athletes are competing at the Europa Expo at the Dallas Convention Center this weekend. Friday, we have Sam, Chris, Janet, Courtney, Cass and Frank competing individually. And on Saturday we have two teams competing, Lance, Jeff, Ashley M, Brandi, and Sam, Chris, Janet, Cass. Come out to support our athletes and check out everything else at the expo!
https://www.europaexpo.com/events/2013/dallas/index.php
1 Comments
filed under: WOD
August 14, 2013
EMOM – 10
Odd – 5 BS @75%
Even – 4 High Box Jumps
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3 RFT – 7min time cap
30 Wall Ball
10 Snatch 135/95
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Scaled WOD – 7min time cap
3RFT
15-20 Wall Ball
10 Snatch
**This WOD should be an all out sprint, scale appropriately to finish within the 7min time cap
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New member Rachel after 30 days of BOLT and a 21 day My Fit Foods challenge
3 Comments
filed under: Testimonials, WOD
Great photo of Janet! Matt, you’re really crushing it with the blog pics – AND VIDS – this week.
Oh gosh, I have dumb face!!
Janet!! Please! You’re watching your awesome teammate, listening to all of us yell at you and meanwhile holding 53# above your head!!
Rockstar!!