May 24, 2012
Power Clean
5-5-5-5
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2 RFT
400m Run
30 KB Swings 2pd/1.5pd
20 CTB Pull Ups
10 HSPU
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Great video on nutrition. It is 17min long, but take the time to watch it when you get a chance.
8 Comments
May 23, 2012
4 sets for cals/reps
Row 40s for cals
– rest 30s
HR Push Ups 40s
– rest 30s
GHD Hip Extension 40s
– rest 30s
Wall Balls 40s
r/r – 90s btwn sets
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Rest 4 min
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Run 800m for time
1 Comments
filed under: WOD
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Well, that was fun. All I can say is that WOD makes me never want to eat badly again!
May 22, 2012
EMOTM – 10
3 BS @50-60%
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AMRAP – 10
12 Push Press 115/75
6 High Box Jump
100m Sprint
+
100 Hollow Rocks
2 Comments
filed under: WOD
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Hey BOLT friends – I have a birthday this Saturday and we’ll be having a few drinks at the Libertine on Friday night. Please join if you’d like. And don’t worry – it won’t be too many drinks – gotta be at BOLT at 9am Saturday.
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May 21, 2012
Hang Squat Snatch
4×3-5 @ 65%, 70%, 75%, 80%
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21-15-9
OHS 95/65
Pull Ups
2 Comments
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So obviously that YouTube video is home footage of Matt McCraney at age 4 (haha).
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May 18, 2012
Muscle Up/Kipping Skill Work
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5 sets of
ME Bodyweight Bench Press
ME Pull ups
or
5 sets
ME Bodyweight Bench Press
ME Muscle Ups in 1 min
*rest as needed between sets
4 Comments
filed under: WOD
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5 months of CF BOLT and this was the first time I’ve bench pressed. The last time I tried to max out a BP 5 yrs ago I couldn’t even lift 150. Today I repped with that weight. Thank you Matt – and great job this morning everyone. It’s so awesome to be pushed by good friends (and my son).
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I picked a good day to bring my gloves! Can’t wait until I finally get Kipping down.
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May 17, 2012
A. Snatch 3×3-5 @ 60%, 65%, 70%
B. Heaving Snatch Balance 4×3 @65%, 70%, 75%, 80%
* Do not progressively load if you cannot maintain proper form
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4 sets
5 Hang Power Snatch
5 OHS
15 High Wall Balls
r/r – 1min
3 Comments
filed under: WOD
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I have been officially destroyed. Had to keep reminding myself – pain is weakness leaving the body. I’m definitely less weak now.
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I won’t lie…I’m a bit scared! and wouldn’t be sad if my boss called a 5:30 meeting
NOOOOOOOOO I SPELT INNN!!!! MORNING CREW HHNNNOOOOOOO!!!!
(uhh “slept”)
Hahahah Josh! I was like…you did what? But come tonight, come tonight!
Josh, I am thoroughly disappointed in your sleeping habits right now. Also, beware afternoon group, this takes a lot longer than anticipated…
This WOD takes longer than you think and really smokes you! 53# KB 14;25
I was just happy to finish it. Great (and convicting) video. The Lever House nutrition challenge starts on Monday. Where are my 9 cups of kale?
I had kale last night… in onions and coconut oil… it rocked.
This lady is great, I forwarded this video to my mother in law a while back (who has MS)… I wish she would follow something like this.
Great information, and great timing after yesterday’s workout! I’m wondering if I can perform a Paleo experiment with my kids next year as my classroom discipline plan? She says it helps behavior!