WHITEBOARD – 07 December 2010
Workload:
5 Rounds for time:
5 Handstand Push-ups
10 Glute-ham Sit-ups
Rest 5 Minutes then perform:
1 Minute Handstand Hold (If freestanding 30s total hold)
Notes: It is a light day today for a reason. We have a larger workout coming our way. Work on the quality of the movements and if you have little experience with the GH sit-up don’t be shy to scale down. You don’t want to push to hard on the GH sit-up.
Beyul Training 
I love that this is considered a “light day” haha. But I can see the reasoning behind it…
no need to explain, first thing I thought of when I read it was, “Big one tomorrow.” But then again, I rule.
10:20, 4 rounds + 1 HSPU, HSPU with gray and green straps. GHSU, mostly to parallel, though some touching the floor. my upper body has nowhere to go but up.
2 muscle ups to warm up
WOD: 4:32 as RX’d
Handstand hold: 1:25
Finished by doing some OVS and pullups in prep for tomorrow.
4:49/1:00
5:30 / 0:30
now that I no longer have to scale the wall will get 1+ minute next time we do these.
4:19
1:12 on the hold
5:19/1:00
Trying to switch some things around for tomorrow so that I can make the lunch class… Thanks to Robin :-)..lol
Hey I have a question for anyone… I am trying to work out coming to tomorrows class… I really want to try this but 1. is this to soon for me? 2. I am not sure of the weight I should be lifting… I dont have a max dead lift, and I have never did an Over head dead lift or squat with weight… Can someone help me out?
It’s never too soon! We all had to start somewhere…I will leave it to the experts to suggest weight ranges, but I’ll make you feel better by saying I think my first overhead squat was with the 15# bar. My early squats were 45-60#. More important than the weight is to make sure you have the right form, so make sure you have someone show you the movements and try them with no weight first
Thanks so much Dara… I am super nervous lol… this is all new to me.. last Friday we did 40m run 10 overhead lunges (I did #15) and dead lifts I think it was #55. Does it not count if the total 8 rounds arent completed?
WOD: 5:24
Handstand Hold: 1:08