November 25, 2012
A. Press 3-3-3
B. Push Press 3-3-3
C. 5 Heavy Thrusters EMOTM – 7
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3 RFT
25 Wall Ball
15 TTB
3 Comments
filed under: WOD
November 20, 2012
7 sets
3 Heavy Power Cleans
3 Burpees
100m Sprint
1 Heavy Power Clean
r/r – 60s
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A reminder of our schedule the rest of the week http://blog.get-bolt.com/about/schedule/
0 Comments
filed under: WOD
November 19, 2012
A1. FS 3-3-3-3-3; r/r – 10s
A2. 9, 7, 5, 3, 1 Strict HSPU + ME Kipping HSPU; r/r 2m
*For part A2, those that don’t have strict/kipping HSPU choose a sub and perform 5 sets of max effort HSPU completing at least 9, 7, 5, 3, 1 reps on respective sets.
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AMRAP – 6
10 Burpees
30 Double Unders
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Good article by Glenn Pendlay, something to keep in mind as you continue on your CrossFit and Oly Lifting journey
http://glennpendlay.wordpress.com/2012/11/19/strength-vs-technique/
3 Comments
filed under: WOD
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agreed, great article. don’t get me wrong, it feels great to put big numbers on the board, but without technique the plateau is reached rather quickly. i personally struggle with focusing on technique down before pushing through with brute force. however, this is what makes us athletes and not gym rats. we have the coaching, training regimen, and self discipline to stop, step back, and work on technique. not just weight.
I have a buddy in denver who lifts – and he does so effectively pulling big numbers, but he has little to no technique. the consequences of his routine are sore joints/ muscles and other injuries. proper form and technique would do wonders for both his max weights and the conditioning of his body.-
And we are lucky to have coaches who are knowledgeable about the technique and great at coaching! Thanks for being the best!!
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November 18, 2012
A. SLO 3×2
B. In 15m build to a heavy 1 rep Snatch
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3 RFT
200m Run
10 C&J 135/95
15 CTB Pull Ups
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Lance! You finally made the blog!!
7 Comments
filed under: WOD
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I’ll miss my Bolt friends this week!! I’ll be crossfiting at a gym here, but it’s never quite the same! Have a good week and a happy Thanksgiving, everyone!
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Same Ashley… Hate to insult any native oklohamans but…. They need to learn to squat haha.
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November 15, 2012
Pick a goat, your worst or least favorite movement, and work it. Write your goat on the board and plan to spend significant time working it over the next 5 weeks.
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3 RFT
500m Row
15 Burpees w/ lateral jump
15 KB Swing 2pd/1.5pd
15 Comments
filed under: WOD
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Was just talking about how we should go this the other day with Brandi!! Love this! Mine will probably be snatch, though it’s hard to pick….so many things I’d like to work on!
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As lame as it sounds I think mine might be double unders. I dunno… Will have to think about this.
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Coach, just to clarify, are we choosing from the 9 fundamental movements (BS, DL, PP, PC, snatch, etc…)? or are we open to dip into the dark box of crossfit like cardio/ running or something gymnastics related like my own personal unicorn “Ms. Happy Muscle-Up”?
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Right there with you Don – OHS for sure. Improving that will have such a positive result on so many other things. TIme to slay the goat.
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Sure, some people worked on lifts today. Me? I worked on flexibility!
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Since it pays to tell your accountability partners your goals…5 week goal is 10 butterfly pull-ups…long term goal (March 1) 15 BW OHS
November 14, 2012
A1. Snatch Lift Off (SLO) 5×2
A2. GHD Raises 5×10
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For time
9 Power Clean 135/95
200m Run
15 PC
400m Run
21 PC
600m Run
2 Comments
filed under: Uncategorized
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This will be a mental battle since the rep scheme goes up instead of down!!
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It was awesome to come in and see the board full of names from top to bottom with 2 big classes still left.. Great job everyone! Quads and abs are feeling it..
65-70(x2)-70; 75-85-90; thrusters with 80#; 6:48. Good work, everyone!!
Chris!! You rocked it … 4 and change for 1/2 Karen and 45 toes to bar !! Really? What did you eat for breakfast…my wheaties need to step it up!