TheBoltBlog

We will be WOD-ing 9AM until 11AM.  All are welcome, just bring Full EFFORT!

And Congratulations to Egypt…….

I know this is a health, fitness and strength & conditioning blog, but I feel it would be remiss not to mention the triumph of the Egyptian people today.  There are sure to be many tough days in front of Egypt and its population, but this is a hopeful step in the right direction for human rights and liberty in a region were it rarely exists.  The bravery and courage to stand against oppression is something hard for us to imagine, and yet another reason I am so thankful to be an American and for all those who fought/fight relentlessly to create, provide and secure our way of life.  God Bless Egypt, God Bless America, and thank you to all those that serve!

3 Rounds for Time

200m run

50 air squats

200m run

15 Push Press, 115/75

Do you want to be a powerful athlete? Then you need to learn aggressive hip extension.

Will be at the gym ready to put in some WORK from 4-7pm.  All are welcome!

• KB Swings  15-13-11-9-7-5-3-1
• Burpees        1-3-5-7-9-11-13-15

*Choose a KB you can swing unbroken for all reps.  On my way to pickup a 40kg monster if anyone wants to give it a try!

Good, Better, Best! Never Let it Rest! Until your Good is your Better, and your Better is your Best!

– Coach Richard Bell

Chuck, Me, and Andrew

5 Rounds for Time

• 1 Lap around the building (approximately 200-225m)
• 5 Power Snatch @ 135 lbs
• 5 Overhead Squat @ 135 lbs

I am sure someone other than Coach Bell originated the “Good, Better, Best” anthem, but I will give him the credit ( or – dash) because he didn’t just teach me the words he taught me how to apply them in life.

The photo to the right is from my CrossFit certification.  Funny enough I ran into two other former players of Coach Bell, Chuck Carswell (U of Georgia) on my left and Andrew Thompson (Naval Academy) on my right.  Day 1 I showed up in my Air Force Football shirt and Andrew stops the first lecture to yell, “Good, Better, Best!”.  Turns out I was not the only one Coach taught all about “Good, Better, Best” life!  Thanks Coach, for all you taught me and so many others.  Another thing we all learned from Coach was his favorite form of punishment/discipline/just for fun….the up-down, remarkably similar to burpees except you are in football pads and as any good Coach Bell disciple knows your chest needs to hit the ground first.  I could never call burpees easy, but I can say I was very well prepared when I first met them in CrossFit WODs.

CrossFit Bolt and Bolt Athletics will be a place of “Good, Better, Best” attitude.  Come train with us if you want to be your BEST!

Who is ready to train?  Check out some of the new toys showing up at the gym!  Concept 2 rowers aka the Human Destructo Machine, and hands down the best conditioning machine on the planet.  Sure we still need to pick up heavy stuff, sprint, and develop athletic skill sets, however when it comes to cardio-respiratory endurance, stamina and general conditioning the Concept 2 is a fantastic tool.  Rowing on the Concept 2 is a low-impact, full body workout and provides a great alternative to running outdoors in adverse conditions….although sometimes that is fun too.

I also just put together our Rogue Butcher Push/Pull sled.  I love……or maybe hate, this thing!  It can definitely put the hurt onyou.  For my competitive athletes this is an awesome tool to build speed, power and acceleration.  One thing I have never heard said about any athlete, “Hey that dude is too fast!”; come try and get too fast with me and the Butch.

Also in the pic we have some quality Pendlay bumpers for our Olympic Lifts, slam balls and med balls for dynamic/plyo training and a few Kettlebells (should be getting in a few more soon if this weather ever clears)!