TheBoltBlog

Levi showed up with the grandparents to GET BOLT this weekend….where were you?  He met Pukie before the workout even started, then crawled 500 meters, pushed over kettlebells, crapped, crawled another 500 meters, med ball pushes, dowel rod destructions, chasing the lacrosse ball, before finally capping it all off with a solid AMDMAP (as many dance moves as possible) in 8 minutes next to the stereo.  If that one comes up at the games this year watch out!

Usain Bolt dives and drives out of the blocks, his current world record in the 100m is 9.58.  The current women’s world record of 10.49 was set by Florence Joyner in 1988.   Two impressive power athletes.

Video courtesy of CrossFit.com

The Shoulder Press

Setup

• Feet at hip width
• Hands/weights just outside the shoulders
• Elbows down, directly under hands
• Tight midsection
• Closed grip

Execution

• Think of yourself as a column, keep the whole body rigid; w/ tight core
• Pull head back, and press upwards attempting to drive the weight/hands straight up
• Press until directly overhead, arms fully extended, w/ active shoulders (ears should be visual from profile view)
• Keep your ribs locked down throughout the lift!  Avoid shooting the hips forward and over arching the low back

Did you know the overhead press used to be an Olympic lift?  Up until 1972 the Press was one of three lifts at the Olympics (w/ the  snatch and clean & jerk).  As lifters transformed the overhead press into an ugly step-brother of the press, the pseudo-standing bench press, the lift became obviously more dangerous and more difficult to judge and was eventually dropped from Olympic competition.

Impressive strength but Don't Do This!!!

Overhead Squat skill work
+
Elizabeth Burps
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21-15-9
Squat Clean, 135/95
Burpees

Thanks to Shay Ratliff and Kathy Pittman from MAC Barbell for our beautiful, new Kettlebells. In total 19 kettlebells ready to be moved, testing your grip, hip extension and mid-line stability.