January 5, 2012
A. Max Pull Ups in 2 min
B. Prone Plank
C. 2000m Row
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54 year old George Hood recently set the world record for the prone plank with a ridiculous time of 1 hour 20 min and 5.01 sec
4 Comments
January 4, 2012
A. 1RM Shoulder to Overhead
B. Max Broad Jump
C. Max Box Jump
D. Max Reps OHD Squat 135/95
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Watch this, send it to a family member or friend that needs to see it, and invite them to come GET BOLT with us!
10 Comments
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Did this one at home – feel alright! Got 8 OHS at rx weight though! Someone needs to remind me that I’m scared of heights though – box jumps and I aren’t really friendly-like.
Happy Wednesday! -
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Not sure why I put 66.8! Long day!!! I meant 68.5 Those 2 inches matter.
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I’ll be doing this tomorrow, but I’m lost as to what exercises I’m supposed to do? Could you please decipher this?
A. 1RM Shoulder to Overhead
B. Max Broad Jump
C. Max Box Jump
D. Max Reps OHD Squat 135/95-
1 RM Shoulder to Overhead is the Jerk – right? Does it matter if the bar’s on the front or back of the shoulders? Does the jump matter? (Whether legs are split or together)?
Max Broad Jump is the measurement from where the heel lands – right?
Max box jumps = max reps or max height?
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Hey Tiff –
1- it’s from the front rack position
2 – Max Broad jump is no steps, flat foot and legs together. back of heel.
3 – Box jump is Max HeightHope that helped
Go rock it-
Chris got it all straightened out. Last thing, for the OHS in part 4 try to choose a weight you can do at least 5 or more reps of, if 95lbs is to heavy just choose a lighter weight.
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I’m always had issues with eh strengthening of my shoulders. My traps are ridiculously strong, but my erectors are massively lagging behind – so the holding of weight overhead is difficult, which sucks because my quads are super-strong. Eitherway – comments are appreciated.
1 Rep Max Shoulder to Overhead: 95 Pounds Completed with a 115 Attempt – but not completed
Max Broad Jump: 71″
Attempt #1: 63″
Attempt #2: 71″
Attempt #3: 71″
Attempt #4: 68″Max Box Jumps: I use the step from the gym’s step classes that can be placed as high as you need them.
6 Platforms Each Side + Step: 15″ Complete
7 Platforms Each Side + Step: Complete
8 Platforms Each Side + Step: Complete
9 Platforms Each Side + Step: 21.5″ Complete
10 Platforms Each Side + Step: Fear of injury – no attempt.Total Max Box Jump Height: 21.5″
Max Reps OHD Squats:
So I normally lift in weightlifting shoes but I had my barefoot shoes on today. Hence I had to elevate my heels by placiong a small plate under them. This is about the only way I can get my butt to my heels in an overhead position – without widening my stance a ridiculous amount. I tried the 95 Pounds which I was able to hold overhead. I couldn’t get to parallel, so I just did as many as I could do. Total 1/4 Reps = 8. One issue tha tI have is when I hold weight overhead it makes it difficult for me to breathe – like someone is sitting on my upper abs (just below the sternum). Any advice here would be appreciated.So – how did I do?
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Nice work! Ha, I had to laugh at the overhead breathing comment….just because I know how it feels. You will get a chance to experience this more in CrossFit when you get a met-con with high rep OHS or Push press. Midline stability is a premium when going overhead, you are naturally trying to keep a tight midline which makes breathing rather difficult.
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January 3, 2012
AMRAP in 15 min of
100m Run
20 Air Squats
100m Run
15 KB Swings 1.5/1
100m Run
15 Hand Release Push Ups
100m Run
10 TTB or Abmat Sit Ups
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Rest 7 min
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Max Rep Unbroken Double Unders
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More about our week of testing below
11 Comments
filed under: WOD
A few comments on testing this week
– I want everyone to do their best to complete all of the tests. If you miss any of the tested movements/workouts you will have the following two weeks to make up the tests during our regular classes. For example, if you missed Mondays 1RM snatch and we have 5-5-5-5-5 of back squat on Monday you can set a 1RM snatch and then do the remainder of the WOD with the class.
– The purpose of the tests is to get baseline data for the new year. The easiest way to ensure everyone accomplishes as many tests as possible is to have a week of testing.
– If you have an injury or limitation that does not allow you to do a specific test, show up anyway! We will tailor a specific test to fit you.
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Alright, I’m not sure if I understood everything that we were supposed to do. When I say ‘we’ I mean myself and my husband. I guesstimated that ‘AMRAP in 15′ means to try to get this done in under 15 minutes?
* We don’t have a track, so we used the regulation size basketball court (up and back = 100m?)
* Did just fine on the air squats, and used a 20lb medicine ball pretty easy (it’s the heaviest that the gym had).
* For the pushups, I’ve never been able to do military explode pushups, so we did knees-down to explode off of the ground.
* For the double-unders, I’ve never been able to do double-unders and my husband has never been able to do jumprope. So when I did D.U.’s I was able to do two, but with a couple of regular jumps in between. I’m used to regular jump ropes with a weighted rope. My husband was able to go a full minute without stopping on the regular jumps though! Yay!So with the 7 min rest (way too long of a rest) the times came out as:
Ryan: 11:38
Myself: 12:15Thoughts?
*Blinks* And I just realized that AMRAP = As Many Rounds as Possible….Question then, as many rounds as possible on the initial portion, then rest and then the jumprope?
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Yes, your last statement was correct. For the first portion of the workout you are continuing through the circuit for 15 minutes and recording how many total rounds/reps you completed. Then rest and go for max double unders. You will figure out before too much longer, it takes a while to learn all of our acronyms!!
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While I am always impressed with my fellow Crossfit Bolt members, today I was EXTRA impressed. I was struggling to get 2 double unders while Janet and Cass were doing 60, 70, 80+. Oh and then Matt did 110. Way to go lunch class!!! Very motivating to work out with such talented people.
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@Karen:
My sister is ridiculously awesome! 80+ Double Unders! Holy goodness! I was able to do two and I was so happy for the accomplishment.
@Matt:
No worries. I checked the Crossfit main site which has the videos of some of the moves so that I could see them, but I couldn’t find out what that acronym was. Not to fret though, I’m glad that I figured it out for next time! I am still really happy with how well I got through one round.
Am I accurate in thinking that the length of a basketball court is 50m? I just want to make sure.
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Wow! Good start to 2012!
Way to go Karen on 2 double unders in a row!
And cass with 88!!
And coach matt with 110 (but he was fresh)
I did 34. And when I look back to last march, when I started with matt, I could barely do 1. So I’m proof that cross fit works!!! -
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3 Rounds (53# KB + Sit-ups)
ZERO Double Unders… I need to practice badly.. that whip of the wrist. I’m not hearing that wisp.
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I love seeing everyone’s progress! Great work!!
-completed 3 rounds + 19 squats and did 11 double unders (not my personal best, so I need to keep working on them!) -
I think what I’ll do is work a day behind you guys – since you’re in Texas. that way I know the workout I’m going to do the next day. Now that I know what I was supposed to do – I’ll re-try this workout tomorrow.
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I’m calling it an ‘DO’ for Do-Over! Okay – I re-did this today and I’m so HAPPY with my results. The length of the court was wrong – 3 lengths of the Basketball court = 100 M so that’s a change that I made. Also, because the heaviest KB we have is 20 Pounds, I used a large-headed 30 Pound DB and held onto it like a KB.
2 Round + (YES! PLUS!) 100M, 20 Squats, 100M!!!!!!!!!!!!!!!!!
Hells-to-the-Yeah.
Okay, here’s my question regarding Double Unders. I can do DU’s easier if I jumprope, do a DU, two regular jumps in between – so on and so forth. Is this alright? I just can’t seem to keep jumping that hard / high to continue DU’s. So for today I did Double Regular Jump + DU with my jump rope 5 Times before my legs collapsed (literally) from under me. MUSCLE FAILURE! EPIC!
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Great job! We were going for unbroken double unders, but doing them as you were is good practice. Double Unders are all about practice so keep it up.
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January 2, 2012
A. 1RM Snatch
B. 1RM Front Squat
C. 2 min AirDyne for max Calories
5 Comments
filed under: WOD
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1 RM Snatch – ‘Proper’ form under the bar – 45 – just the bar. The Snatch and my confidence in it -well let’s just say that the Snatch is my ‘Evil’ Nemesis. High Snatch Max = 10 E.S.
1 RM Front Squat – Ass to Heels – 45 Each Side + 45 Bar
Don’t have an Air Dyne at my gym so I used a Cybex Machine – Incline 8 – 10, Resistance = 50. Calories in 2 Min = 38.-
@Tifferzzz
Glad to have you try out our workouts. Where do you train out of?-
@Matt
Thank you. I train out of Gold’s Gym in St. George, Utah. Cassidy is my younger sister who has been the driving force in my growing addiction to Crossfit
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1Rm Snatch – 155#
1Rm Front Squat – #225
2 min Airdyne – 68 calsGreat job everyone!!!! I need to get it in gear.. learning that snatch movement!! Time to rock it everyone.. no retreat no surrender ahha
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December 30, 2011
Hang Clean (HC) + Clean Pull Under (CPU) x (2+1) x 4
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800m Run
30 Thrusters 95/65
400m Run
30 TTB
200m Run
30 Bar Facing Burpees
1 Comments
filed under: WOD
December 29, 2011
5 sets of
Row 30s @ 97-100%
rest – 2:30
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EMOTM for 10 min
3 Power Snatch
5 Overhead Squats
7 Heavy/High Wall Ball
2 Comments
filed under: WOD
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He wasn’t very strong either….woke up the next morning and the weight had taken him down
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A: 3 Green Band Pull-ups + 16 Ring Rows
B: 1:21
C: 7:47
Dang it Pullups… I want to be able to do those badly.. haha
32 pull ups with purple band; 2:19 plank hold; 8:47 row
@Matt- thanks for giving us a week of testing! Seeing progress =motivation!
Aside from the bad night of sleep and the exhausting volunteer shift at the hospital, I’ll never know how I made it to the gym and completed this.
A. 2000M Row: 9:58
B: Plank :52 Seconds
C: Pullups – 130 Pound Assist (6 Reps) + 100 Pound Assist (2 reps)
A. 21. B. 3:10 C. 8:30