In 20 min build to a 5 rep max back squat
+
AMRAP – 12
6 Burpees
9 DL 185/125
12 Box Jumps
**Compare to 1.10.13
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Nutrition Challenge participants must complete this WOD by 2.13.13
A. Press 3-3-3-3
B. Jerk 1-1-1-1
+
For Time
750m Row
45 Burpees
30 Thrusters 95/65
30 CTB Pull Ups
30 Ring Dips
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The 30 day challenge has almost concluded!!! Benchmark workouts will begin next Monday. You can weigh and measure anytime, Fri-Tues.
Happy last day of the challenge everybody! http://24.media.tumblr.com/tumblr_m177wyHETP1romyhdo1_250.gif
You said it Don. And I second what Myers said. To keep the good vibes going: http://justgoabroad.files.wordpress.com/2012/07/carlton-dance-o.gif
Yay! We made it!!! Congrats to the challenge finishers!!! 
now I’m going to bed so my cheat day will come faster!
20min Skill/Goat Work or Make up a lift from Mon, Tues, or Weds
+
20 DU
800m Run
40 DU
600m Run
60 DU
400m Run
80 DU
200m Run
—or
Wed’s WOD
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As some of you may have noticed we are ramping up for the CrossFit Games season! A couple of notes, you may notice that a few folks are doing something slightly different than you. I selected these athletes to follow a slightly different protocol. I based this decision on the athlete’s capacity to best help qualify a team for Regionals, athletes who have participated in local CrossFit comps and/or those who have or are persuing their level 1 certification. Additionally, this is a beta test for future BOLT programming which may include a daily performance WOD (what we do now) and a competitor’s WOD. Ideally, both WODs will be similar, with the Competitor’s WOD including more lifting, higher skill movements, and more volume than our daily WODs.
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I want to make a few things clear.
First our daily programming is quality, more technical than most and provides plenty of volume, please realize your goals and that the daily WOD fits a large majority of our membership.
Second, the athletes doing the daily WOD during class times have precedence in space/equipment/etc. Please let me know if there are any problems.
Third, we have a special community here, my goal is to best serve the needs of our competitors, our competitive teams, and everyone in this community as a whole. We are all BOLT! We are here as much (if not more so) for the guy trying to lose 100lbs as we are for the CrossFit Games competitor. Both accomplishments are impressive and equally valued in this community.
Fourth, please feel free to encourage those making a push for Regionals. You are a part of them and they are a part of you. Our success is not alone, but together!
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Lastly, if you are interested in becoming a competitive CrossFit Athlete talk to me, ask a coach, or ask an athlete who has been there. My primary goal is to serve the needs of everyone in our community while maintaining the strong community that we all built together. Thank you for your confidence in me as your Coach; I am blessed by you all.
5×1 3-Position Clean + 1 Jerk
*Click here to watch video
+
4 RFT
3 Heavy DL
6 HSPU
12 Pull Ups
*6min time cap, more rest if you finish early
——-
4min Rest
——-
4 Rounds for reps of
20s KB Swing
30s HRPU
40s Box Jumps
30s rest
***Goal for part 2 is to move quickly but continuously throughout the time requirement. We want to focus on learning pacing for longer duration metcons and how to keep moving. Avoid a breakneck pace on round 1 that leads to breaks in subsequent rounds.
FS 1-1-1-1-1
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AMRAP – 12
15 Wall Ball
10 TTB
5 PC 135/95
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Time to sign up for the CrossFit Open!! Many of you have already done so, for those who haven’t watch the video to learn how to register. Our team, CrossFit BOLT, is now registered as well. All that register need to not only list CrossFit BOLT as your affiliate, but MUST ALSO SIGN UP SEPARATELY AS A MEMBER OF OUR TEAM. This does not effect your ability to compete individually down the road, it just allows you to help our affiliate earn points so we can qualify a team to regionals. Also, WE NEED JUDGES, open the post if you are interested in judging or have more questions.
The Open
Why should I do the Open?
– Because it is fun, challenging and brings a whole nutha’ level of intensity to your workouts at the gym.
But I can’t make Regionals
– Poor excuse, 50 Burpees for saying can’t! In all seriousness you should know by now that CrossFit is about the journey not reaching some end of your personal transformation. It will make you better, it will challenge you, you will push yourself to places you didn’t know possible; isn’t that what your here for? I.E. we had a few people PR their Snatch immediately after competing 30 snatch at 75lbs, and 30 snatch at 135lbs.
I will compete someday, but not now
-Even poorer excuse, as your coach I am telling you, if you ever want to compete in CrossFit or anything else, this is the best thing for you.
Legitimate reasons not to do the Open?
You have a physical limitation that makes many CrossFit movements unsafe for you to perform with full range of motion if at all.
***I don’t want anyone to feel pressured, my personal feelings about you won’t change regardless of your decision. Although, I do believe for the great majority of our membership, this is a healthy, competitive environment to test your limits and make you better!!!
Judging
All those that have their Level 1 Certification would be obvious choices. However, more important than the Level 1 Cert, Judges will need to:
– Understand/Recognize proper range of motion for all the movements we do on daily basis.
– Be willing to call a ‘no rep’ and quickly communicate why the rep was missed
– Understand that a ‘no rep’ is not mean or a personal attack on the athlete, but simply a statement of truth about what you observe.
– Be able to clearly communicate with the head judge, ask questions and understand the movement standards prior to the workout. Most movement standards for the Open are quite clear, i.e. toes touch the bar or they don’t, you do not take your own personal version of the standards into account.
– Be able to clearly communicate the movement standards to the athlete prior to the beginning of the WOD.
– Judges should not be cheerleaders, but can be encouraging to the athlete. Also, it is encouraged that judges communicate with the athletes when it looks like they are near a ‘no rep’. I.E. the wall ball barely gets to, and touches the target. “Keep it high, hit the target!”
– Judges must be attentive. It can get quite repetitive counting and judging 300+ reps. Don’t let your athlete down, put as much effort into your judging as they are into their workout.
– As a judge you are a representation of CrossFit BOLT.
If you are interested in judging please e-mail me! You do not have to be the best athlete or a coach, but you do need to understand the bullet points above.
In 15min build to a Heavy Snatch
+
EMOTM – 8
2 Snatch
*Compare to 1.21.13. Attempt to complete all reps @80% if you did not do so, or increase wgt if you completed all reps on 1.21.13.
+
3 RFT
200m Run
15 Burpees
15 OHS 115/75
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We are coming up on BOLT’s 2nd Birthday! I cannot thank you all enough. Everyone who has stepped foot in this place, new members, old members, visitors, friends, and family, you all have shaped BOLT into what it is today. Again, I cannot express my gratitude enough. Thank you all for believing in me and BOLT.
I thought this video was appropriate after having 40+ here last Saturday morning. This was one of our first Saturday classes. A 3 person partner WOD and looks like 4 or 5 people showed up. My buddy Stu, Robyn and Shayne OHS’ing a dowel doing a partner WOD, and Michelle Attah doing something else inside (maybe showing her family about CrossFit BOLT).
Congrats on all the success, Matt. Your leadership and commitment to teamwork and family atmosphere have contributed to the continued growth. I have made many friends here over the past year and look forward to what else is in store for the future. I wonder how many original members and how many pre wall tear-down members (I fall into that category) are still active.
Amazing progress. That was even pre yellow pull-up rack. Great to see all you have accomplished in two short years. I foresee even more success in the next two years. We all appreciate you more than you know.
Glad I finally got to the party thanks to Mark B encouragement. The first four months have been great and the coaching from Matt and Cass is invaluable. Congrats to you Matt and looking forward to the journey with everyone.
Awh, pre-pullup bar days!! It’s really hard for me to remember that! It’s been awesome to watch it grow, and I am honored to be a part of such a wonderful, supportive community. Congratulations on all of the success, Matt! You have worked hard and have not only created a great place to workout but also a family. It is evident every day that you love what you do. We appreciate your knowledge, encouragement, and drive to make us all better! Happy (almost) birthday, BOLT!
A Stu Hill sighting, nice. I LOVE that Shayne is doing dowel OHS, that made my day.
Congrats man…still the best part is watching the lights flicker with the beat. Also seeing that in 2 years your still wearing New Balance shoes.
It takes a lot of hard work and intentionality to create a culture where life-changing things can happen. Matt, you have done that so well. When I started at BOLT you told me, “Show up, do the work, and you’ll get better.” Thank you for not only saying that but for modeling it. BOLT just seems to get better and better as the weeks, months, and now years pass. Oh, and sped up OH Squats are funny….really funny.
Everyone has stated it so well already, but I don’t think it can be said enough. Matt, THANK YOU for creating a place that genuinely changes people’s lives. Having visited several other boxes, there is nowhere else that compares to BOLT. From the programming and coaching to the culture and community, what started as a 1,000 square foot box has become a place where people transform in truly incredible ways. And while the physical changes are awesome, the confidence and inner strength that each of us take away every day are even better. Along with thanking Matt (and Cass), I’d also like to thank every member of the BOLT family for making the last year such an incredible experience. You guys and girls are amazing and inspiring, and I feel lucky to be a part of the journey with you all.
Also, this morning we once again witnessed the epitome of what BOLT is all about. In the video that Matt posted, we see Shayne doing his OHS reps with a dowel. This morning, he cranked out his 45 OHS reps with the RX’d weight. Watching his last set, it was obvious that it took everything in him to finish the reps, but he did it and showed once again what getting BOLT is all about. From a dowel to 115#. Yep.
I think what I have come to appreciate the most over the past couple of years is the programming. I want to specifically make the point that I feel Matt puts a tremendous amount of effort into our training methodology. As we grow as a community I’m sure it’s easier to program more situps & pushups because of space constraints, and I want to say “thank you” for always putting your core beliefs first when it comes to our training. (IE Monday’s usually suck, and Wednesday’s are typically well needed recovery WOD’s). Karen/David- I miss that dowel & I would still be using that dowel for WOD’s if it weren’t for Matt ,coaches, & the class continuously pushing me.
Matt- we don’t get to reflect much on this journey b/c I typically have 5 minutes to recover after WOD’s and then I have to blast off to the real world or Daddy land every day. I would however like to take this time to let you & the coaches know how grateful I am to be a part of this community.
Matt, congrats on the two year anniversary! I can’t tell you enough how you have impacted my life , my fitness and how I look at food. These past 18+ plus months have impacted me in ways I can’t count. It’s been a lot of hard work but I have loved the journey. Your patience is amazing! A true gift! Trying to tackle crossfit at this phase of my life was the last thing I thought I would be doing! I have not felt this good in yrs. Though the aches and pains are there – it’s a good feeling – believe me! I can’t say enough about all the great folks at Bolt, especially the hard charging 5:30 am crew – you all are awesome and keep me motivated every morning! I’m amazed by your dedication and love for crossfit. Though my shortcomings in crossfit are many – I will keep at it as long as I can – it’s the journey that’s counts! SEMPER FI!
Congratulations on this wonderful accomplishment! I truly feel honored to be a part of Bolt! I have seen an incredible change over my own fitness in only the 3 months I have been a part of Bolt! You have not only helped me better myself, but you have inspired me. The ability to inspire people is a rare talent and I must say Matt, you pull it off effortlessly! Keep on moving forward and I can’t wait to see what Bolt is in the next year!
@Chris B – There was a BOLT bday WOD last year! If I remember correctly, the worst part was a million lunges!
Snatch PR today that was about a year and a half in the making!!! 95#! Finally!!! 9:50RX
Is there not a 2000m row?
180#; 8 rounds + 18 reps at 105#
I’ll have to make this up Wednesday Matt. Ash that’s awesome!!!