WHITEBOARD – 1 December 2010
Prescribed Work:
1 Mile Run (For time)
*Rest 5 Minutes then perform
4 Rounds of:
Bear Walk 50 Meters
10 Kipping Pull-ups
20 Box Jumps (24/20)
SIDEBAR:
Changes, changes, changes. I will be running the main board programming from this website for now on. It makes it easier for me to develop the website layout and provide the information I need to the people.
We need content for the website, so we will be offering a couple of options to people who want a little extra work done. Once a month we are going to pick 1 athlete and work on a movement weakness. We need to stress the power of proper form and the mobility that is required to get there.
So, if anyone is looking for a great opportunity to improve one of their movements (Can’t squat without flexing your back, can’t seem to get that overhead squat without dropping your shoulder, etc?) let me know. We will pick one athlete to work with and provide a weekly update on how they are looking and what we are doing to progress their movement.
If you look like this:
- Not so good
But, want to look like this:
- Much Better
Let us know!
-Dana
Beyul Training 
If the lunchtime crew is included in this, I would like to put in a request for my working on my deadlift form 🙂
Lunch crew is very much included. Maybe we will get a list together and put up a poll for the first one.
This is great! I just wanted to say that I like the whole idea of having some kind of overall health challenge where statistics are charted over the course of a prescribed amount of time. Also, I’d be up for help getting the timing (or whatever my problem seems to be) of my snatch and clean under control!
Lovely day for a run and bear crawls outside…
Cant do much about the run but we could just do a couple passes inside for the bear crawls
Christine, notice what the lady in the picture has on her feet…….those arent Asics running shoes
Valid point from LT…
Ill do the bears outside. At that point ill already be soaked so what’s the dif. Time to man up!
6:40 mile (not bad)
12:54
11:11, 2 rounds approx. 19:00, pull-ups with strap, 20″ box. shins, calves, forearms, baby.
6:53 mile (not awful but needs to be better)
WOD:
10:33
5:57 mile, first time under 6
11:25 WOD
7:28 (need to get that down around or below 7)
WOD:
12:15 as RX’d
8:26
WOD:
16:30
Oh, to do a WOD as ℞.
7:42 ( my best mile to date )
lost track of time on the WOD…
7:42 ( my best mile yet )
lost track of Time on the WOD. If we are targeting weaknesses put bear crawls on my list.
I still need to work on the snatch! Help!
kind of feel it’s about visualization. if you can visualize yourself doing it, it will come eventually. So, the question is can you visualize yourself doing it correctly?
7:40 treadmill
19:36 rx
I never thought pullups would be so easy.