October 29, 2012
Every 45s for 7:30
2 Snatch @70-80%
——rest 120s
EMOTM – 6
5 High Box Jumps
5 Power Cleans
——rest 60s
AMRAP – 5
7 KBHP
5 Burpees
5 Comments
filed under: WOD
October 28, 2012
A1. Wgt Pull Ups 5×3
A2. UB Kipping Pull Ups 5×8-12
+
Karen for Karen’s Happy B-day WOD
For time:
150 Wall Ball 20/14
—————
To all the BOLT members, family members, former members and friends, those who made it out and those who could not; thank you for the support and I hope you believe me when I say all of your achievements are as meaningful, rewarding, and as important to this community as anything that happened this weekend.
13 Comments
-
-
Well said, Matt! Thanks for everyone’s support!! Happy birthday to Karen!!! You and your sweet family are a blessing to our community! I’m sure I’ll be thinking of you all week as my legs recover if it’s anything like the last time we did “Karen”!!
-
Can’t say that I’ve done the Karen, but if its anything like Myer’s 31st I’ll be celebrating your birthday all week too
-
-
@Chris – Maybe you should get to subtract the 76 you already did!
Or just think, this time it won’t be right after a beer, so maybe 150 won’t seem so bad!! -
I had a blast on Saturday! It was so awesome watching each competitor push themselves past their limits while friends and family cheered their hearts out! You all were amazing!
I truly couldn’t have finished workout #2 had it not been for your cheers everytime I made a squat clean
I feel very blessed to be part of bolt!
And happy b-day Karen!!!!!!! -
Happy birthday Karen and well done to my fellow competitors. The whole experience was a blast and i can’t wait for the next one!!
-
This is a happy birthday indeed! A year ago I could barely finish the warm-up without needing a break. I never would’ve imagined that at 31 I would be participating in a CrossFit competition and two days later doing 150 wall balls in less than eight minutes (two minutes faster than my time in the open). I am so incredibly thankful to be surrounded by the MOST AMAZING people. To everyone in the Bolt family: You guys are all awesome. I love the encouraging atmosphere, the competition, the laughs, the friends and everything else. Matt – thank you, seriously. I can’t wait to see what we’ll all be able to accomplish a year from now.
-
This weekend was a blast. I literally can’t stop thinking about it.
It was great to see everyone out there supporting each other.
-
Also… Happy B-day Karen… but I am gonna miss your WOD and give myself one more day of rest. I dunno about the rest of you… but I’m pretty much sore all over.
-
-
Happy birthday Karen! Doing the WOD that shares your name was painful but fun. Back in the open WOD I had a total of 130 WBs in 12 minutes. Today I finished the 150 in 10:25. It’s a total credit to the coaching and support at BOLT. Every time we show up we walk out the door a little stronger. I wish I could’ve been there this weekend competing or supporting. I’m so proud of everyone and wish you the biggest congrats. Just so you know, you guys would’ve been proud of the lacrosse girls. As a team comprised primarily of freshmen (that are training at BOLT) they were able to hang with some of the best lacrosse teams in the state. Look out for them in a couple of years – especially since they’ll all be BOLT strong.
-
I’m so impressed and proud of all the BOLT competitors this weekend. Amazing, amazing job! I love being part of such a great group of people.
-
Barely finished in the 12 minute time cap during the opens, today 8:51! Always fun to see progress!!
October 25, 2012
A. Wgt Push Ups 3-3-3-3-3
B. Wgt Dips 3-3-3-3-3
+
3 Rounds for Quality
8 TGU (4L/4R)
8 Strict CTB Pull Ups
*On strict pull ups, pull as high as possible each rep
—-
or Myers’ Belated Birthday WOD
—-
The power of the BOLT Cape. My nephew, Levi, PR’d his deadlift last week, the next time you go for a PR make sure you put the BOLT Cape on.
1 Comments
filed under: WOD
October 24, 2012
A1. Back Squat 5-5-5-5-5
A2. Sprint 20m x 5; r/r – 2m
+
For time
9 Squat Cleans
200m Run
12 SC
400m Run
15 SC
600m Run
31 Burpees – Happy Birthday Myers!
—————–
Team Scream Info
Address – 10389 Alta Vista Rd, Keller, Tx 76244
Athlete Check In – 7:30am
Start time – 9:00am
11 Comments
filed under: WOD
-
-
-
-
Great work this morning 5:30 am crew! The happy birthday Myers WOD totally smoked me! The BS’s combined with the SC’s bout did me in. Mark you kicked butt this morning. Me not so much but survived – 17:29 #115 on SC’s. Loved the burpees at the end! NOT! Happy B day Myers!
-
-
A quick haiku in honor of squat cleans:
I can’t do squat cleans
My front rack position sucks
I’d rather stay homeSee you all at 5:15
-
-
Happy Birthday, Myers!!! Sad to miss the workout for my “active recovery” day, but I think we will do enough squat cleans on Saturday to make up for it!
-
Happy Birthday Myers. I hope you got to do extra burpees for good luck
-
Happy late birthday Myers. Great WOD to do in your honor. Good luck everyone this weekend at Team Scream. Wish I could be there competing or supporting.
-
Myers…I hate that you are 31….why can’t you be 5 or 2! Happy birthday regardless. Lets sing “happy birthday to you! Happy birthday too you! (Take it Myers!)………….(ok) Happy birthday to you! I’m ready to get punched for this.
October 23, 2012
Handstand skills
-HS Walk
-HSPU
-Wall Walk
-Wall Climb
-HS Hold
+
AMRAP – 10
7 Pull Ups
14 KB Swings
21 Double Unders
*Compare to 7.24.12
——————–
Look at this picture, then open the post and read more
17 Comments
filed under: WOD
Prepare for Haterade. I saw this picture and couldn’t help but comment. First off, I don’t know the athletes, I don’t know the people responsible for programming this; I am sure they are good people and yes I know coaches/people make mistakes and hopefully they would like to learn from them.
The words aren’t coming, the incredible idiotic nature of this image has put my brain on hold. Here were a few thoughts I was able to put together
- Who? What the hell?
- I feel like her thought bubble is a screaming Nancy Carrigan, “Why me?!?!?”.
- Constantly varied, functional human neck holds at high stupidity!
- Embarrassing to the athletes, check, embarrassing to the event, check, embarrassing to CrossFit, check, stupid intense, check!
- This actually looks like good training for Texas high school girls to prepare for homecoming and the recent trend of garguntuan mums.
- “Cock that neck to the side, perfect lock out!”
Haterade aside, I did want to take this moment to provide a teachable moment. Today in class Geoff asked me what we were working with a particular dynamic warm up movement. Geoff likes to talk and give me a hard time so I said “Just do what I say” (I am Dear BOLT Leader, how dare you question me!). Of course I was being tongue and cheek, but my comment couldn’t be more off base. I want athletes with brains, big ass brains that sometimes piss me off with questions. You are here to learn, I am here to teach, so ask away! I do hope I have built enough trust that you listen and are receptive to my coaching. I want you to trust me so much that if I tell you to run through a brick wall you will do it knowing that I must of sprinkled some magic CrossFit dust on you and the brick wall no longer stands a chance.
In all seriousness, if you ever feel like we are doing something that is excessively dangerous and/or great risk to your health , CALL ME OUT! I can be wrong, and I will never hold it against you. Of course I am going to push to make you better, but it is your body. And Chris D I don’t want an essay on the dangers of burpees!
Lastly, many of us are about to compete in the Team Scream Comp this week. If I see something that is utterly stupid, like Overhead Squats on a pumpkin, which is actually your partners head who is dressed up as the headless horseman, riding a horse. I am going to tell you, NO! For those of you I am teammates with, I will DNF before I dress up as pull up bar and support you on my neck as you do ring push ups….especially you Courtney.
Rant over. Thoughts?
-
Haha i laughed out loud a lot at this post.. I saw that picture earlier today, and thought to myself.. how embarrassing to Crossfit. That is actually becca voigt, a top 10 CF games finisher. There are already tons of CF haters out there and this just makes us look bad. I’m not sure what they were thinking, but how can you possibly think that is safe or effective.
-
Oh, I was planning to do NSRPUs (neck supported ring push ups) as a warm up for BOLT kids this week. I may be misunderstanding your post but it looks like you’re saying this is NOT a good exercise? I’ll defer to your judgement on this but I was looking forward to throwing a little “threat of paralysis” into the mix in order to jazz things up a bit. Looks like as long as you shoot that leg out on to the side you should be good to go.
-
haha, “threat of paralysis” now that is intense. I am sorry my programming is so subpar
-
-
Thank goodness Matt’s not a coach that would actually endorse NSRPU’s, (thank you Karen) or anything that stupid. I appreciate your coaching style and discipline and while some of the exercises aren’t comfortable (mammogram) I always strive to do my best! Thanks for keeping it real and safe Coach. And Geoff, I’ll bring the pumpkin.
-
Dear Bolt Leader, i expect every morale boosting talk to go something like this…
http://www.youtube.com/watch?v=kbaKze622Kg
Especially before pumpkin neck ring support up pushes… -
This post made me laugh!!! In all seriousness, though, I couldn’t be more thankful for such an awesome coach! When I tell people about Bolt, I always comment on how much I respect you and your coaching, Matt! Most of us probably would run through a brick wall if you asked! Geoff-Tjat must have been the other Ash you were referring to, right??
-
This post was a perfect way to start my morning. Josh and I laughed at that picture for about 5 mins before we read all of your thoughts (our coworkers are probably wondering what the heck is wrong with us). Great commentary Matt! I am a little under 4 months in my immersion into CF and Bolt. I couldn’t have imagined it going any better. Along with the physical improvements (35# lost and waist down 6″), Bolt has been a blessing mentally. I appreciate how accepting everyone at the “Box” (#Geoff) has been and even more appreciative of your coaching, Matt! Thanks to all!
-
Normally, I’m a silent blog follower, but I can’t stay quiet on this one. Well said, Matt! When I saw this pic and another similar one yesterday, I just about vomited. No joke, I was shocked and then annoyed and then just about angry for what they were doing. How unsafe! How ridiculous! How dumb! OMG, CFHQ, how many reasons are you going to give for people to continue to say that CF is unsafe?! Really?! Wow. Then I thought “why not let them… That’ll keep me in business (sadly) and thank goodness Dear Bolt Leader Matt won’t program stupidity like that!” So the moral of my story is that if one decides to do NRRPUs, keep my card handy, please!
Especially if its Matt or my husband doing push-ups on those rings you’re holding! -
Matt, I think you hit the nail on the head. Trust is the key in the coach/athlete relationship. I’ve seen it as a coach for the girls lacrosse team, and now I’ve been blessed to be on the other side with you and Cass as coaches. The way you guys handled my return from hernia surgery was the icing on the the cake. You pushed me but also made me pull back on certain things while I was recovering. As a result, I’m 3 weeks post-op and am back to where I was before surgery. I can’t thank you guys enough. Like Geoff said, so many of us have had our lives transformed as a result of BOLT. Regardless of ass-clownery going on in the CrossFit world, I know we are in the best of hands.
-
The questioning Matt reminds me of my “spine flexibility” bench press haha. Matt I wonder if you saw the mainsite picture a couple of weeks ago of the athlete doing an overhead pistol while standing on a kettle bell handle, and if you saw it what was your opinion on it??
-
If you are training for a circus. Nothing wrong with trying some stupid human tricks from time to time. Just realize they can be dangerous and shouldn’t be in a ‘for time’ competition setting. Notice how we don’t do TGUs for time. Also, good movements like DL, clean, snatch can all be performed in a way that it becomes unnecessarily risky to continue at that weight or for time.
-
-
Matt, would it be okay if I tried doing HSPU’s today while balancing a 53lb. KB on the sole of each foot? Just wondering.
-
Only if it is for time and you have someone balancing on top of the KBs on your feet also doing HSPU. More work/Less time = more POWER!! I kid, I kid
-
-
Jason – we actually tried to get Cass to do a version of that this morning, except it was handstand walks with a kettle bell dangling from each foot. She said no.
-
Green shirt guy has an awesome goatee! They should have him hang plates from it and do weighted pull ups
-
I’m a week behind, but this post was awesome. Well said Matt, and thank you for all you do! You’ve made us all so much better, as athletes, we have a great Bolt Fam!
-
Me? Give you a hard time? Never! In all seriousness and I hope everyone knows this, I have the deepest respect for Matt and the other coaches at Bolt. The “box” (I’ll call it my church) has been the biggest blessing I could ever ask for! It’s amazing how God graces you with good people that actually care for you. When I chat with folks about Bolt I usually tell them the bible verse “as iron sharpens iron, so one man (or woman) sharpens another”. If nothing else that’s what I feel we do, as a team. Yes we have a leader (and a damn good one) but we are part of a larger body that looks out for one another. I feel my job is to give you something to laugh at…sometimes I’m good…sometimes everyone rolls their eyes (ash). Just know this is the best thing that has happened to me in a long time…and I’ll continue to give Matt a hard time…can’t have your head get TOO big! Best of luck at team scream…I’ll be there with the bear cheering…maybe standing on a pumpkin
October 22, 2012
A. DL 1×1 @97.5%
B. DE DL 2×3 @70%
*Those of you competing this weekend will not be completing the DLs this week. You can make them up next week and finish the program a week late.
+
4 sets of
1min C&J 115/75
200m Run
r/r-Sets start when clock reads 0, 4m, 8m, 12m
*Score by subtracting # of reps from seconds to complete 200m. Low score wins. For example, Set 1 60s (200m run) – 25 reps = 35
6 Comments
filed under: WOD
-
btdubs, I’m not superman, I just forgot to add 60sec to all of my times… yeah… so much for that basic elementary math. but a grrrrrrreat workout!
just enough rest time in between sets to make you remember how much running is… so… uhh, “fun”.
yeah. -
Does anyone want to join me at 6:30 am tomorrow (Wed)morning? It was lonely being the only one at 6:30 this morning. I have to take my daughter to BBall practice at 6:15. Any takers?
-
Don, I wish I could make the 6:30 one… would mean an extra hour of sleep.
But work and children drop offs get in the way of that one.
-
I love that your example was 25 reps….nowhere close! Scores: 40, 40, 40, 39
-
-
Don…I will do my best to be there at 6:30…I don’t want a Marine like you to be alone. I won’t wear my gloves either…I know how you hate them
This workout should be named The WOD That Keeps On Giving. Loved it. Great way to work out the soreness from Karen’s B-day Karen WOD.
Yesterday’s WB’s made my legs feel like jello on the high box jumps. Dave your spot on this WOD kept on giving. I loved the variety! Great pic – Karen has such a determined look! Brandi looks like she is having a blast!!
Karen looks unimpressed
Loved this workout! 65# snatch/95# clean/44#KB – 7 rds + 6 reps
Great workout.. Good job 5:15! Everyone is getting better at snatch work