A. SLO+Hang Power Snatch x(2+1)x5
+
AMRAP in 9 minutes of
3 Squat Snatch
6 HSPU
9 CTB Pull Ups
For those of you haven’t yet seen it, here is our new promo video. Much thanks to Chris D for the awesome-ness
15 min to build up to a heavy Squat Clean
+
50 TGU slow and steady
+
5 min Row/AirDyne for calories
Matt, Clarissa, and David – Thanks for encouraging me and pushing me on the pull-ups today!! 
50 HSPU (5 min cutoff)
300 Double Unders (5 min cutoff)
800m Run
A1. Front Squats 5×3; r/r 10s
A2. AMRAP Dead Hang Pullups Odd Sets; r/r 3min
3 MB Granny Toss Max Dist Even Set; r/r 3min
+
4 sets of
250m Row
15 KB swings
r/r – 3 min
Man i dig this video! It really hammers it home about how EVERYTHING is earned.. while he can transition faster the fact that there is still a pretty big curve even for a professional athlete. Nice vid post Matt
Hope everyone is having a good day and relatively hip flexor stiff-free. I was talking to coach matt the other day and he said he would like for us to start recording our times/reps/etc. on the blog for both his and our information. This will help him track how we are doing as well as help him help us in our weak spots and programming. It also lets us know how much we are improving over time, and, it might also engender some healthy competition…although I know none of us are competative at all…thats why we do something as weak as CrossFit…(there may be some sarcasm in that statement…) So, I’ll show you mine if you show me yours!
115/13-135/3-155/10-175/3-185/8
1:40, 1:53, 2:01, 1:49
Another thought…Matt is looking into some different tracking software options. I cannot express how helpful this type of software is to your training. I worked out at a previous XFit gym that used this type of software, and it was really helpful to me to track where I was 2 months ago on the same workout. I actually found myself checking it through out the day for my friends updates on their workouts as well. It is truly inspiring to see not only yourself improve, but also see your teammates improve as well. Healthy banter back and forth and supporting each other in our weak spots…this is the great thing about CrossFit “culture”. Anyway, thats my two cents…see you all soon.
@ David – Right on man! I need to start keeping track myself.. Workouts and Nutrition! Great workout.. Good Job Everyone!
Here’s my Details:
115/9, 135/7, 155/7, 175/6, 185/5 (Ring rows instead of Pull-ups)
1:36, 1:41, 1:43, 1:49 (50lb KB)
15-12-9-6-3
Power Clean 135/95
Bar Facing Burpees
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CrossFit.com Sept 2, 2011
uh……….wow……..that’s about all I can say………ok…maybe not…
I have to say that those shots of Matt’s rippling muscles was a bit of a turn-on…sorry Robyn. (For those who don’t know me…that was a joke…I am a happily married man to a woman). Anyway, that is a bad-ass video and the yellow eyes at the end are freaky cool! Good job Chris! I am going to go join CrossFit Bolt today…again…
But, I may need to take off my shirt, put on some baby oil and spray myself with water for today’s WOD…we’ll see!
haha, thanks for clarifying and you can rejoin anytime!
Well David, Im pretty proud of those muscles and Matt!!!!! Moreover, I am thankful for each one of you and the fact that you allow me to work out in the same room
Blessings, love, and recovery to all!!! xoxox robs
all I can say is wow… I’m just jealous I wasn’t in it
great video!!
Chris is video genius, lots more ideas, you will get your chance at stardom
Missing BOLT already! Not getting to come this week is killing me! I’m just going to have to put this video on repeat and pretend I’m there! Workout some for me!!
Hey Ashley, how are you doing…whats the word on your back? Keep us updated. I think you should be elevated to the level of fire-breather or something as I can’t say I would have fought through the pain as long as you did. Take care of yourself and come back as soon as possible…but listen to your body and the doc!
Doing so much better! Thanks! I have been off of the pain medicine and only taking anti-inflammatory medicine. Today I actually feel almost back to normal, but I’m trying not to overdo it, which is so hard for me! I hope to be back next week!!