December 12, 2011
21-15-9
DL @ 225 lbs
HSPU
3 Comments
December 9, 2011
Reverse Ladder
Front Squats 10,9,8…..1
Pull Ups 1,2,3…..10
100m Shuttle Sprint
Train like Rocky and slap that Cold in the face – Open Post for more
1 Comments
The cold is here and will be with us for a while. I know most of us are Texans and we do not necessarily like the cold weather. But it is here just the same. Our gym will be cold, we will train outside in the cold; barbells, kettlebells, and pull up bars will be cold. No amount of whining, complaining or even acknowledgement of the cold will improve the weather.
But there is one thing that can improve the training environment. Accept the cold. Accept your ability to train in an environment that is not optimal. Don’t let the cold defeat you mentally. Accept the challenge, slap cold in the face and own it…..your mind is stronger than the cold! You are here to train, get strong, get fast, get fit and get BOLT don’t let the cold take that from you. Come to the gym, scoff at the cold, and see if that attitude doesn’t make the cold a little more insignificant.
You have probably noticed that we are investing more time in our warm ups. This is an important adjustment in our training when the temperatures drop, especially on days we are lifting heavy. If you ever feel you need more time or additional movements to warm up, speak up and let me know.
More Rocky greatness
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Missed my workouts so much this week! I’ll be back next week, and I’ll be there tomorrow cheering y’all on!
December 8, 2011
EMOTM for 10 min
2 Snatch @ 55-65%
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Tabata Row for calories
r/r – 1min
Tabata Box Jumps
0 Comments
filed under: Olympic Lifting, WOD
December 7, 2011
Please come out and support Courtney and I as we compete in the All Cities Open III this weekend! – Gym will be closed Saturday, Dec 10th ACO TIME and DATE: 7:00 a.m. – 5 p.m., December 10th, 2011 Contact:...
5 Comments
filed under: Uncategorized
Please come out and support Courtney and I as we compete in the All Cities Open III this weekend!
– Gym will be closed Saturday, Dec 10th
ACO TIME and DATE:
7:00 a.m. – 5 p.m., December 10th, 2011
Contact:
If you have any problems or can’t find any BOLT peeps, Call Robyn @ 214-537-0442 to meet up
ACO Venue :
Emmett J. Conrad High School, intramural fields.
7502 Fair Oaks Avenue, Dallas, TX
View Larger Map
Expect tons of vendors, food and drink provided, great gifts for all competitors, and of course, some legit gear. This event will sure to be competitive but also very viewer friendly. Please bring friends and family to the event, there will be a lot for them to watch and enjoy.
Some of the workouts will be performed outside so please come prepared for the weather
Schedule of Events
7:30 am - 9:30 am: WOD 1: "GYM WORK" INSIDE MAIN GYM 9:45 am - 11:15 am: WOD 2: "FIELD WORK" OUTSIDE ON TRACK/FIELD 11: 30 am - 2:30 pm: WOD 3: "ROCK WORK" OUTSIDE BASKETBALL COURT 2:45 pm - 5:15 pm: WOD 4: "DO WORK" OUTSIDE ON TRACK/FIELD 5:30 pm - 6:00 pm: AWARDS and CLOSING REMARKS INSIDE MAIN GYM 9:45 am - 2:45 pm: FLOATER WOD: "PUSH WORK" INSIDE MAIN GYM
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I have a ride to the event but if anyone has some extra room in their car on the ride home I could use a ride back
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Can’t wait! Good luck to the best boys ever!
Sam- no worries, sir, one of us will get you home! -
@Sam – I plan on going for part of the day. I can take you back if you are ready to leave whenever I leave.
December 6, 2011
Jump Rope Skill Work
– Faster singles, doubles, triples, etc
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50-40-30-20-10
Wall Ball
Sit Ups
1 Comments
filed under: WOD
Good work this morning. 165# DL. Modified HSPU’s 17 mins plus
6:03 with 115# and HSPU with my feet on the bar – Did this WOD the first month I started crossfit and got 4:02, but I only did 55# and box HSPU!!! It’s good to see the difference!
5:34 with 225# DL and Modified Box HSPU …. Then watched Ashley M. rock out her first Kipping Pull-up!! HooYAH!