July 5, 2012
EMOTM – 8
3 Split Jerk @75%
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10 min Cindy
5 Pull Ups
10 Push ups
15 Air Squats
*use as active recovery if you are beat up from Davis
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Mobility
5 Comments
filed under: WOD
July 3, 2012
3 Rounds for time or 30min AMRAP
19 Thrusters
43 Burpees
19 Pull Ups
45 KBS
125m Wgt Run
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Open post to read more about MSgt Jefferson Donald Davis
5 Comments
Birth: Oct. 22, 1962
Watauga
Carter County
Tennessee, USA
Death: Dec. 5, 2001
Army Master Sgt. Davis was assigned to the 3rd Battalion, 5th Special Forces Group, Fort Campbell, Kentucky. Davis was one of three U.S. Special Forces soldiers and five Afghan opposition fighters who were killed when a 2,000-pound satellite-guided bomb from a U.S. B-52 (friendly fire) missed its intended target north of Kandahar. Jeff was a 1981 graduate of Elizabethton High School in Elizabethton, Tennessee where he played on the football and basketball teams. He also attended Lees-McRae College in Banner Elk, North Carolina, where he played on the football team and studied nursing at East Tennessee State University. In August of 1984 he enlisted as a medical specialist and served in Korea for three years. Jeff is remembered for his fondness for motorcycles. Friends can see him now on his motorcycle, with his vest and his skullcap and a big grin on his face, but he was one of the best soldiers. His awards and decorations include: The Purple Heart Medal, Two Meritorious Service Medals, Two Army Commendation Medals, The Defense of Saudi Arabia Medal, The Liberation and Defense of Kuwait Medal, The Special Forces Tab, The Ranger Tab, The Combat Infantryman’s Badge, The Combat Medic Badge, The Master Parachutist Badge, The Military Freefall Parachutist Badge. Capt Jason Amerine commanded the team that was hit and said that he didn’t want his men remembered as a detachment that was taken out by an errant bomb. “They cannot be remembered that way. They are the best that America has to offer.”
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He was a great warrior and one of the first KIA’s in the months
following 9/11, when US forces first deployed into Afghanistan
JD’s death was more tragic since he was a victim of “friendly fire” (I hate that term)
I’ll leave the type of workout over to you but make it an “ass kicker” cause
JD would like that. JD was a big biker”Harley Davidson guy” He left behind a wife
and two kids.
May we never forget!
Semper Fi!
Don Parnell
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Significance of the WOD numbers:
Harley-Davidson produced large numbers of motorcycles for the US Army in World War II. Harley-Davidson received two Army-Navy “E” Awards, one in 1943 and the other in 1945, which were awarded for Excellence in Production. 12-5, the date MSgt Davis lost his life serving our nation.
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Proud to do this in honor of JD. Thank you Don for sharing your friend with us. Thank you Don for your service as well. I appreciate it! Again, honored and humbled by our BOLT family. Praying over our time tomorrow and the freedom that we share because of great men and women that lay down their lives for us.
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I’m stuck at work today. Don, appreciate you and JD’s service, wish I could do this WOD along with you.
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Thank our Lord for men like JD. I’m warming up getting ready to work out in Midland to help honor JD.
God Bless America!!!!!!!! -
Matt. Great job with the Hero WOD! JD is looking down with a big smile on his face! What a great turn out by the Bolt crew! Matt thanks for letting me say a few words. It was an honor to remember those who paid the ultimate sacrifice for our country, especially on a day like today! SEMPER FI!!
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Don, thanks for sharing JD’s story with us. Doing a hero WOD for him was an experience I’ll always remember. Also, the way you powered through that final round exemplifies what an inspiration you are to all of us. And thank you Matt for putting yesterday together.
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July 3, 2012
A1. BS 5×3 @ 70%, 75%, 85%, 90%, 90%
A2. 20yd Sprint x 5; r/r – 2min
B1. 250m Row x 4
B2. TGU 4×8 (for quality, not time); r/r- as needed
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Something to get you ready for tomorrow’s Hero WOD. “Focus on what you can do, not on what you can’t do”
3 Comments
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Great video. It keeps everything in the proper perspective. Also I now hate TGU’s more than burpees!
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Thanks for sharing, Matt! Looking forward to the Hero WOD tomorrow!
135-150-160-165-165/ row :56, :56, :58, :59/ TG with 26#
July 2, 2012
Clean
1-1-1-1-1-1
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Ascending Ladder (1/1, 2/2, 3/3) in 10 minutes
Power Clean 185/125
HSPU
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GHD Raises 3×15
2 Comments
filed under: WOD
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115-125-135-145(PR)-155(fail)-150(PR). Way to go Ashley on those 9 rounds, I got 7 with 3 PC’s at 95#
June 29, 2012
EMOTM – 20
Odd min 3 Snatch @ 65%
Even min 12 KB Swings
*No power snatch allowed, full snatches only. Adjust weight as necessary
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100 Hollow Rocks
5 Comments
filed under: WOD
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Maybe I meant you can do power snatches, but only if you do them quietly.
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haha i see… a crossfit exercise unique and copywrited solely to Bolt Athletics
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Great WOD! This morning.#95/#53 KB , My glutes and hammy’s are screaming from the thrusters and BS on thurs. It really smoked me!! I can barely walk!!
June 28, 2012
BS 4×5@70,80,85,85
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CrossFit Open Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
Compare to 3.23.12
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BOLT Kids loving the post workout couch
5 Comments
filed under: WOD
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Got 20 more reps than last time, but I had A LOT more room to improve than you did Josh. Also pulled something in my lower back during the Back Squats :/ Lost my form coming up. Napoleon Dynamite said it best: “IDIOT!”
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I just survived. Hit a wall with the thrusters on the middle of my 12 reps. Started feeling those BS’s . Great work morning crew!!
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Got my first hand tear in the 12 rep set of CTB. I hadn’t started yet the last time we did this, but I got 3 reps into the set of 15 thrusters!
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The “if you are beat up” part is funny because it implies there was a chance we might not be beat up…
In which case I would submit you are simply not a human but rather a machine.
Cough cough Matt and Courtney
Bummed I missed today. Forgot to set my alarm back to normal wake up time after yesterday. And Phil, I echo your sentiments.
@Phil – someone say Machine?
Davis beat the crap out of me