December 3, 2012
A1. Back Squat 1×3@75%, 1×3@80%, 3×3@85%
A2. Wgt Pull Ups 5×5; r/r – 2m
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3 RFT
15 TTB
5 Heavy STOH
15 KB Swing
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GHD Raises 3×12
2 Comments
filed under: WOD
December 2, 2012
In 50min
Build to a Heavy 1rep Snatch
Build to a Heavy 1rep Clean & Jerk
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AMRAP-4
Burpee Box Jump
5 Comments
filed under: WOD
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I Wish I could do today’s strength, espicially after watching the Outlaw and US Opens. Ill be at work. Maybe I can do it tomorrow?
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November 29, 2012
EMOTM – 6
1 Clean Lift Off + 1 Hang Clean + 1 Clean @65-70%
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20 Power Cleans 155/105
40 Pull Ups
60 HR Push Ups
800m Run
10 Comments
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Loved the video … Makes me want to cheer for the steelers! Well, just for him!
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Great video! I’m not a steelers fan but now I’m a fan of Will Johnson’s – Inspirational! The impact Crossfit had on his preparation for the NFL was huge. It’s had an equal impact on me – an ole washed up 50 something Marine/ex football player! It’s changed my life. Matt you have no idea how I have appreciated your patience and expertise in working with us everyday.
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Don my friend you are anything but washed up! Now if only we can get the Cowboy players to come to Bolt and see how to work maybe we could beat Jen’s silly Giants!
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Don, you inspire everyone who knows you. Your work ethic and attitude exemplify everything that makes Crossfit and Bolt great.
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Don certainly didn’t perform like a washed up 50 something this morning. He was pacing the morning crew
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It’s because Don was wearing his Bolt Bear Benni Scorpion shirt. It has magical powers.
November 28, 2012
A. 800m Run @ moderate pace
B1. BS 3-3-3-3-3
B2. 15m Resisted Back Pedal x 5
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EMOTM – 8
7 Heavy KB Swings
20yd Sprint
6 Comments
filed under: WOD
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i hate to admit it, but i actually felt comfortable during the 800m run. Props to Cass, Donny, Brandi, and James for keeping 0530 strong!
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I miss you guys. River North CF in Chicago is great, but not even close to BOLT. BTW – we did Cindy today. Very humbling.
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5:15 class looked like a Saturday.. Must have been 20-25 people. Great job everyone. Ashley, next time you probably want to bring shoes lol
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@haha! Yes, of all days to forget my shoes….running, back pedal, sprints!! Y’all did great, though!
BS – 125-135-145-160-175 (x2) Wish my back had let me get that 3rd rep, but I think the 2 reps is still a PR! -
@Chris – you were right, this was a fun WOD!
Laura, Christy and I couldn’t help but comparing the back pedaling to Santa’s reindeer!
November 27, 2012
Gymnastic Skill Work
-HSPU
-kipping
-Muscle Ups
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AMRAP – 15
2 rounds of
3 Snatch @60-65%
3 Burpee Pull Ups
2 Rounds of
4 HSPU
6 FS @ Snatch Wgt
Compare to 9.19.12
3 Comments
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Firts kipping HSPU!!!
134 reps at 55# (compared to 116, same weight- in Sept) -
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Good job Ash! This WOD dominated me.. 3 rounds plus 1 rep so I guess thats 97 reps at 125# And, congrats to Rachel on her first bar muscle up!
November 26, 2012
A. 3 Position Snatch 5×1
B. Snatch 5×1 @80-90% 1RM
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4 RFT
200m Run
10 Burpees
X GOATs
*Get with your coach to determine the number of reps/wgt you will use for your goat.
2 Comments
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Cliff notes: correct me if I’m wrong…bar line should always be behind the starting point…shoulders behind then in front and do what you can to stay on you heals. Awesome…I picked the perfect goat
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@Geoff Haha! Yes, the technicality is exactly why it’s my goat!!! Thanks, Matt, for pushing us to work on something we don’t really love! 10:11 with 5 reps of 55# snatch each round
Great class this morning. Don went beastmode in the last round. Hard (overachieving) work by everyone. Matt – I hope your back is ok!
Not sure about the beastmode part. I just grunted it out. Great work morning crew.