WHITEBOARD – 3 December 2010
STRONGMAN FRIDAYS!
15 Minute AMRAP:
50 Meter Shuttle Run (50 meters away, 50 meters back)
10 Fat-bar deadlifts (225/175)
10 Walking Lunges (Barbell overhead – 115/75)
Workout Description:
If the fat bar is not available you can always grip the bar through a t-shirt or towel. We will be looking to get some fat-grips for future use. For the Walking Lunges please focus on keeping the knee over your shoelaces, and keep arms completely locked out. If you can’t perform a standard walking lunge correctly do not load it. Example photo of the movement below (excuse the bandana, I pulled the image from google).
Example Overhead Lunge
Also, we want to formally say adios to Shawn from the lunchtime crew. He was a constant positive presence and we know he will continue to progress during those AM workouts!
Beyul Training 
I remember Shawn.
out with the Shawn, in with the Gina.
Awe bye Shawn it was great meeting u.. and thanks Kevin for the welcome: -) I am def stoked
brilliant! then if you ever leave, it will be “Out with the Olds and …”
Heartless…
8:37 mile
21:37 bear crawl workout from weds
Bye, Bye Shawn…….. You were good!
Team Mad Dash won’t be the same. Good luck brother.
Dan, to make matters worse, my grandmother’s maiden name was Young. You can imagine the jokes that ensued on their wedding day…
Unfortunately, I will not be able to make the first lunchtime Strongman Friday, but I am doing the WOD after work.
Good news tho, the doc has given me a complete greenlight on the ankle.
yay for ankles!
3 rounds + 100m + 5 DL
125# DL, 1 × 65# + 2 × 35# WL
(plus a 217# PR deadlift warm-up, fat bar no less)
My favorite workout yet 🙂
6 rounds + Shuttle + 2 DL
237 DL, 115 Overhead Lunge
237 DL, 95 Lunge
4 rounds + Shuttle + 3 DL
Great workout
3 rounds 100m 65 DL 15 over head WL
You guys/girls are awesome motivators and inspiration. Thank you 🙂
YAY! More women. Welcome Gina! it’s nice not being the only woman on the board…now if I could just hit the lunch workouts more!
Hi Dara thanks for the welcome… its def challenging for sure… I can’t wait to look back and say wow I started not being able to do anything to the progress I know will be… :-)… look forward to meeting u
5 rounds + run + 10 deads + $115 for some jackass stuffing something other than crap, piss or tp down the toilet…make that $118 ($115 plumbing fee + one $3 stout at Triumph)
so the weight on the deads is 237#?
This should be fun to do tonight in the dark…
Well the fat bar weighs 77lbs and only the 35s & 10s (old tens) fit on the bar. So, it was either 217 or 237…
Sounds good. The difference between 225 and 237 wont break me. Were the lunges done in anyway to optimize time? like 5 out, 5 back?
I’m really excited for this one actually. Although, if anyone would mind lending me a hoodie, dirty or not, it would be appreciated. I have a long sleeve, but the temp is dropping pretty quickly.
Kram & I did them straight out and then on your next round you just walk the additional 10 meters and do it back.
I can leave mine behind the front desk (green, worn & not fresh) but since it was cold not much sweat is on it.
deal.
Fatbar – 237#
overhead – 95#
3 rounds 1 run 7 DL
7 minutes hanging upside-down == bliss for an aching lower back
4 rounds run DL
95# DL 65# WL. Oh my!!!!
4 rounds, Rx
How do you know when you’re an Oly lifter?
1. You hook grip youre steering wheel while driving
2. You can name all four people on the new posters and don’t think its weird
3. You practice your setup position while in line at the grocery store
4. You kinda wouldnt mind dislocating your elbow so youre back could get a couple months rest.
5. You no longer laugh at snatch and clean and jerk double entendre
6. You lift youre kid on youre shoulders at a parade and make sure you dont press them out
7. Having deep pockets no longer means a large wallet.
8. You and your significant other practice the “finish” position with a broomstick on date night
9.
Hummm will this work?
4 Rds + run + 10 DL
95#DL 65# overhead
Thank you all for your help!! 🙂
4 rounds as RX’d
That was fun. That was the first wod this week where it felt like everything clicked. Although, I do need to work on the lunges as that was where 80% of my time was spent. Doing the wod alone in the dark in the cold definitely added a pretty interesting element to it as well.
LT, i find myself doing 1 and 3 of that list.
1-8 besides 3 for me. Great list LT. I would add:
9. Your google search terms haven’t changed since your pre-teens but the links you click have
10. It is a Friday night and you find yourself trying to be witty over the topic of Olympic Lifting instead of being half in the tank…
both are viable haha
So great! I was half in the tank when I wrote that. That makes it even worse. Like the google search.
11/4
10-10-10 HSPU
10:29
3 pull up
6 ring dip
9 inverted row
Hey LT – I gotta give Christine a huge shout out for achieving a picture perfect unassisted pull up on Saturday. What an honor to witness it.
For everyone else – anyone wanna go in on splitting a hog with me? Putting in a bulk order for organic, humanely raised pork in January. Half a hog is about 60lbs of lovely pork products.
Interested! (Though I’m wondering where I’ll fit 60lbs of lovely pork products.)
Dara, thanks to you for forcing me to attempt one almost every Saturday morning at the playground. I still can’t believe I did it!!
Great work Christine! Dara, I would be interested if I had a freezer. I don’t have the storage for half a hog. Wouldn’t mind buying someones fat off of them to render some lard though!