October 11, 2012
Make up Thursday’s WOD
or
Handstand Skill Work
– HSPU
– HS Walks
– Wall Walks
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3 RFT
100m Walking Lunges
20 Wall Ball
30 HRPU
3 Comments
filed under: WOD
October 10, 2012
Kipping/Muscle Up Skill Work
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5 sets
7 Heavy Front Squats
5 Burpees over the box
3 Muscle Ups (Bar or Rings)
100m Sprint
r/r – 2min
*9 Pull Ups + 9 Dips to substitute for 3 Muscle Ups. (If you do ring dips, 9 Pull Ups + 3 Ring Dips = 3 Muscle Ups)
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When people fail to understand the freakish athletic ability of professional athletes, it drives me crazy. These guys are ridiculous athletes; yes many of them are supremely talented but most of them worked really hard to make the big leagues.
11 Comments
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Wow! Best def. player in football. Him and Julius Peppers are just straight up freaks of nature.
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Yeah dude.. These guys put in SERIOUS work and their abilities are mind boggling! The time they (Pro Athletes) dedicate to the craft i believe is unparalleled.
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Man… this WOD looks intense. I’m going through Crossfit withdrawals…. I’m sick of being sick. Hopefully I can make it tomorrow.
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Awesome vid. I think this speaks to the 10,000 hour rule from Outliers. Whether it’s athletics, art, music…the people who truly dedicate themselves are the ones who become truly great, and having the talent and propensity to do something influences someone’s passion level to put in the time.
Speaking of dedicating, I’m hoping to be back tomorrow morning. I’ll have to scale the weights, but I can’t stand not being there anymore. My repaired stomach feels great, btw!
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Dave lookin forward to having back in the box. I’ll be on the scaled plan myself. I did something to my foot yesterday. Took today off will try it in the morning on Friday.
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JJ Watt is sick! I love watching that guy play.. Glad your healing quick Dave, thats awesome news
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October 9, 2012
3 Position Clean
5×1
*This is strength/skill work. I don’t want Power Cleans into FS except for beginners. You can make the weight somewhat challenging, but only if you look like the guy in this video. Those still new to the lifts will work High Hang > Hang > Ground. More experienced lifters can work Ground>Hang>High Hang.
Video – 3 postion Clean
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Nancy
5 RFT
400m Run
15 OHS 95/65
Compare to 11.10.11
4 Comments
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Nancy about did me in! I’m smoked. 20:28 ( mod) I had to drop to #75 on last 3 rds OHS. GREAT WORK morning crew!
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When I was back in college, we did a workout very similar to today’s WOD (Nancy) at the end of a tough wrestling practice. Each of us were given pretty aggresive times to meet, and failing to meet the time meant doing the workout a second time. About 80% through the workout, my roommate, a 2X All-American Heavyweight, collapsed, announced that he did not want to be a champion and burst into tears. Long story short, those who successfully complete the workout today can go home with the assurance that, if only for one day, they are all tougher than an All-American college wrestler.
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Great picture! Sadly, my allergies have gotten the best of me! Missing being there today!
October 8, 2012
A. DL 1×2 @90%
B. DE DL 3×3 @75%; r/r-120s
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3 sets of
Sled Drag 100m (heel to toe)
then
1 min ME Heavy KB Swing
r/r as needed
3 Comments
filed under: WOD
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Man, this DL cycle is working like crazy! I don’t really know what my max was when we got started, but I know I couldn’t sniff a set of 2 with 360#. With that said, I was sort of hoping that Matt wasn’t looking when I did my sets, since I know my form still has a long way to go.
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DL 495#/385# – I’m with tony, while i’ve missed some of the DL rotation i feel like things are progressing very good.
October 7, 2012
A1. Press 3-3-3-3-3
A2. Wgt Pull Ups 3-3-3-3-3; r/r-2min
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AMRAP – 10
5 HSPU
7 Power Snatch 135/95
9 Burpees w/lat jump over bar
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Starting back up Wednesday, Oct 10th @4pm!
8 Comments
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Yay, BOLT kids!! I’ll spread the word at school. Sad I can’t be there coaching!
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Dude! Awesome video…can I be a “big” kid and come??? I bet they don’t have to do lateral burpees either! May just have to dress up like the bolt bear and workout ;). Haha!
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@Chris- yes! I kept thinking it was from pull ups, blocked out those KB swings!
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Good job 6:30am class! Oh wait…it was just me…working out by yourself stinks! So much more fun with people! I can’t make fun of Matt when no ones there…he will make me do a completely different workout!
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October 4, 2012
Every 45s for 6min
2 Snatch @75-80%
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3 RFT
400m Run
30 Burpees
*20min cutoff
5 Comments
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Great video! Good work early morning crew! Death by burpees!! 13:24. I’m smoked!
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After watching this video, I forget about the soreness and focus on the great things happening in the “box” in Coppell. Thanks Matt for providing a sanctuary for a 50 something to feel welcomed and encouraged to be the best.
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Great job 12:00.. Had to go early today so I can make it to the Rangers game tonight! Dwight, that is awesome. I hope I can still do this in my 50’s for sure.. Snatch- 145#, WOD- 11:48
3x100m walking lunge is like stabbing yourself in both thighs. Then, doing 20 wall balls immediately afterwards.. brutal. 15:52 RX
… I forgot to add fun and awesome
Having missed 10 days post-hernia surgery I picked up a “great” WOD for my return. I question if my quads will ever go back to normal. Dang. I looked like an even older man than I am walking around the U of Arkansas this weekend. Still, great to be back at BOLT.