3 Position Clean 6×1
*Most of you will be working from high to low, the opposite order of this video. Guys that can clean 1.25 BW and ladies that clean BW should work low to high Watch Here
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Mainsite WOD 9.8.12
Eight rounds for max reps of:
115 pound Hang clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Push Press 3-3-3-3
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AMRAP – 12
35 Double Unders
5 Burpees
*Each round add 5 burpees. R1- 5 burpees, R – 10 burpees. Score total # of burpees
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I am leaving today for the Air Force v Michigan football game. Mark and Karen will be opening the gym and running classes, please be good students of exercise. Go Air Force Beat Michigan!
Go Air Force! Good WOD today – and glad to see there were some BOLTers there for the 6:30am class.
This picture of the Air Force football team was taken when they were informed they didn’t have to do Burpees.
Too bad I had to miss this one! (sarcastic voice). Good Luck to Air Force!
Front Squat
1-1-1-1-1
Compare to 11.11.11
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200m Run
25 Pull Ups
400m Run
50 Wall Ball
400m Run
25 Pull Ups
200m Run
May have to make up the front squats soon if that’s okay. I’m curious to know my max now. Taking one more rest day, back is not back to normal yet. Have fun with this one!!
congrats to the beast shane on his PR!! I’m gunnin for ya, kid, i’ll only let it happen this once. never again.. NEVER AGAIN!!!
Power Snatch+ OHS+Hang Snatch
7 x (1+2+1)
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AMRAP – 4
6 HSPU
9 TTB
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r/r – 5 min
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AMRAP – 4
8 Push Press 115/75
10 KB Swings
This one looks like a fun one! Hate being gone for the week. Little encouragement, I’ve been visiting crossfit gyms around the east Texas area and I’ll tell you, our community and form is WAY better. Nothing against these other gyms, but encouragement goes a long, long way. Have fun with the toes to bar…think I just lost my breakfast 
A. Deadlift 1×2 @80%
B. DE Deadlift 8×3 @65%; r/r – 90s
Percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.24.11 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
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Quarter Gone Bad
5 Rounds for Total Reps of
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15 seconds of Thrusters 135/95
r/r – 45s
15 seconds of Wgt/Strict Pull Ups 50/20
r/r – 45s
15 seconds of Burpees
r/r – 45s
goal accomplished: made it into a picture! funny that I’m resting though
And as much as my back hates deadlifts, I am determined to get stronger!
Schedule Updates for this week
– No Class Monday, Sept 3
– Tuesday, Sept 4 we begin our 530am and 630am classes. Classes will run Mon,Tues,Thur,Fri in place of our previous 6am class
– No Noon class on Friday, Sept 7. We will be doing a noon class Thurs, Sept 6th to make up for the Friday class.
– Only on this Friday Sept 7 the 515pm afternoon class will be pushed back to a 530pm start time.
– Only on this Saturday, Sept 8 the 9am morning class will be moved forward to an 8am start time.
– Go to the Schedule to see changes
Announcements
– On Mondays and Fridays throughout the fall our Girl’s Lacrosse S&C will be finishing at 530pm. Our afternoon classes will still begin at 515pm. If you show up early, you are free to start warming up, but please stay clear of the equipment and space the girls are using to finish their training. A coach will begin your normal dynamic warm up at 515pm, while one coach completes the Lacrosse training.
– Be on the look out for the new BOLT Kids schedule to come out soon.
– Who is ready for a nutrition challenge? Details coming soon
– We have several members who will be competing at the Texas Barbell Massacre on Sept 15th and Sept 16th at GSX CrossFit. There are still scaled individual slots available if you are interested. http://wodkilla.com/location/barbell-massacre/
– I want to get a group together to do the Big D Climb on Jan 26th 2013. This is race up 52 flights of stairs to benefit the North Texas Chapter of the Leukemia and Lymphoma Society. Don’t register on your own as we will put together a team. I plan on running the stairs with BOLT the CrossFit Bear. More info here www.bigdclimb.org
Beware of Competition Madness
I know a bunch of you are interested, or will be competing in a CrossFit competition at some point in the future, so I wanted to share this blog post from CrossFit One World. Until you make it to regionals and are in a position to compete for those top 3 spots to the CrossFit Games, bad movement is unacceptable! Even then there is probably a better way. Sure I want you to go fast and push your limits, but check yourself before you wreck yourself. Finishing 27th vs 30th at a local competition, is not worth the risk of injury and loss of future training time.
One of the things I was most proud of about the Europa comp was how well our athletes moved, especially in comparison to the substantial amount of poor and short range of motion (ROM) movement I witnessed and that will not be acceptable at the highest levels of competition. Sure technique will not always be perfect when performing 45 snatches, but movement should be sound and full ROM. And ultimately the more you focus on sound technique and movement when training the more efficient you will be on game day. Case in point, YouTube Rich Froning Jr. and watch him do anything.
Scroll down to August 27th, 2012
Lots of great things ahead for BOLT! Looking forward to some accountability with nutrition!! Any girls doing the barbell massacre comp?? Don’t know if I’m ready for individuals, but the scaled looks do-able!
It’s so cool to see BOLT growing so rapidly, but also not surprising. Coach, community and programming are the best. Looking forward to Nutrition challenge 2.0.
For the record….the blog does say power cleans. Just sayin.
That was a good (but also terrible) WOD and I fear my legs won’t be working tomorrow.
Yes, I used copy and paste from crossfit.com. I wanted to avoid our hang power cleans morphing into something like this when fatigue started to set in. http://youtu.be/N-j3RoNBscY
I’m confused as to what is even going on in that video. What is with the grip switch they are doing?
That is an axle clean and press. The technique they are using is the actual technique used by competitive strong men. I just question why anyone outside of strongmen training for comp would practice this, much less a group with minimal experience in the sport. I guess some people say the same thing about the olympic lifts, but they are vastly different than odd object/strongman lifting. And yes some of us almost look this bad when we get tired and are doing high rep power cleans. Here is a vid of Rob Orlando doing an axle clean and press http://youtu.be/HMaa34WMNoo
Those pants make his legs look really short.
Really liking all the work we’ve been doing on squat cleans lately. My legs were sore from all the goblet squats on Saturday – this was the perfect way to force them to get them going.
I’m going to do this WOD at work this afternoon. Wanted to make sure I get it right… You do 20 seconds of max hang cleans then rest 10 seconds and do 20 seconds of max push press x8 rounds? Or, do you do the hang cleans 8 rounds and then the push press 8 rounds?
Your first question is correct. Hang squat cleans 20s, rest 10s, Push Press 20s, rest 10s, again and again until you complete 8
It’s like a tabata hang clean/push press mashup. Or casserole of destruction.
Looks like I missed a good one!