WHITEBOARD – 8 December 2010 – Corrected
Workload:
“Lumberjack 20″
For time:
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24”) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
Post time and thoughts to comments.
NOTES: If you are scaling this workout (which a majority of you should or will be) please try to keep the movements heavier/challenging and shorten the runs. I would recommend shortening the runs to 200ms for most. Time CAP on the workout is 30 Minutes.
Beyul Training 
Much better…
And this also seemed appropriate for this as well:
http://www.youtube.com/watch?v=d47gTUNY86k
I mean, you really can’t go wrong with Viking metal.
whoa…I was all ready to run a long distance. bummer.
Gina – thinking about you! You can handle this, no problem!
Robin – see that you got an unassisted pullup! Fab! I’m going to have to up my game.
Awe thanks Dara, I am going to have to do it hopefully I can get there by 2:30. I switched my meeting around and then back again when I thought it was the run lol… Just might get a little stuck if I am unsure of the exercises… But I am going to try and do it on my 4th day of CF 🙂
I’m usually at the gym 6:30pm if you want a partner in pain….
I would love that!! to know that I am doing it right and the confidence boost… Tonight I take my son to Karate at 5:45 and so I wouldnt have the time to do it tonight… but if you are avail and are up for it I am avail tomorrow at that time? I am probably heading to the gym at 230 today just to at least get a workout in.. But I def want to try this and hopefully complete it :-)…
Thursday, 6:30, it’s a date. I may do a different workout since I’m trying lumberjack tonite, but more than happy to help! The only to be aware of is at that time, karate class is in the room so a lot of the weight stuff we’ll need to clear space for you in the main room. Easy enough to do
There is Karate tomorrow night also? hmm… Dana said that the running can be cut down to 200m… That helps alot for me lol.. Wish I could work out doing the lumber jack tonight that way I could do tomorrows workout.. Oh well I will have to do do a two a day lol…
Hey Dara I will be at the gym tonight with my boy for karate so we can meet and chat about tomorrow then?? 🙂
Yup, I should be there around 6:30. No biggie to use the main weight room, most of the night peeps are used to me in there anyways
Awesome…and I will be doing the 200m… Dan said as far as weight I should do #65 DL.15/20 kettlebells #15 bar for overheads and #10 dumbbells… Hopefully I can progress with weight but for now I want to make sure I am doing it right :-). I appreciate you doing this with me
Hey Dara here is my email gsolomita77@gmail.com
28:07
30:26
225# DL
1.5pood kb
95# overhead squat
35# squat cleans
42:09 (200m), 145# DL, 1pood KB, 45# OS, knee’d burpees, gray strap PU, 24″ BJ, 25# DB squats (no clean)
Loving the support Dara is showing to Gina. Gina, I know I have been MIA lately, hopefully that will change and I can normally help you out at lunch if you have questions.
Great work everyone!
As Rx’d – 27:35
The support is awesome… I couldnt make today obviously but I am eager to do the workout and Dara is awesome for offering support :-)… I am stoked to see all of you did so awesome..
Dana, yes Dara is awesome for the support and I cant wait to do the workout tomorrow night :-)… bummed that I missed the lunch crew today.. Stoked that everyone did so awesome…
Dana- since I am doing the Lumber Jack tomorrow, should I make up tomorrows class another day? like Sat maybe?
Sorry for the duplicate mess. I didnt think that it went through the first time…
Hey Gina,
Don’t worry too much about making up workouts at the moment. You are making progress just by walking in the door at this point. See how your body feels this weekend and then you can judge if a rest day is needed.
Dana, sounds good to me I will just be happy if I get through the Lumber Jack lol
Kettles paired with Runs seem to be a deadly combo for me… THe LJ20 just made my list…
Dana gave me some tips today to help with my lower back woes, so thought I’d post here both as a reminder to self and to share:
– put you heel across your knee as you sit at your desk chair, which also force you not to hunch.
– better yet replace the desk chair with a pilates ball, a-la Dan.
– stand up frequently while working, or if possible take shifts during the day at a standing workstation
– stretch and make good use of LaX balls frequently at home
That’s good advice because I have been noticing ever since the back squat day just how much I slouch at my desk.
To go along with that, I have Kelly Starrett’s (Mobility WOD guru) Executive Stretching series dled on my computer if anyone wants. It show some great stretches, some of which are listed above. Just let me know your email and I can send you the files. Very helpful will wasting the hours away at your desk job.
much appreciated.
If you don’t have an exercise ball, sitting on the edge of your chair so you don’t rely on the backrest helps, too…
As Rx’d:
36:31
Crushes last year’s time of 43:24 and the weight did not have to be subbed. Thanks everyone for not killing me when I suggested this one. It was so much fun.
I want to give kudos to grzm for crushing the box jumps. So awesome to watch.
Hey Paul Can you send me a copy of that I would def. benefit from that…
gsolomita77@gmail.com
Thanks and awesome job!!! congrats on your time..
I am sending you a yousendit link for each. The file sizes were too big for gmail.
5-hspu
10ghd
5 roumds
10 ish
Finally figured out GHD
Hand stand holds
;38
:30
Ok, my body hurts.
I just spent an hour on the floor with a back rolling do hicky. The worst part was having to get up! I think I need one for my whole body. It was a fun one today 🙂
Robin awesome time today :-)…
Hey Dana,
do you think you can maybe show me the proper way to do the different workouts maybe at lunch tomorrow? I plan on meeting up with Dara at 630 tomorrow night.
Hey Gina,
I can definitely walk you through some of the movements today. I will be down there around 11:30-12:30 due to a meeting at 1. Hope to see you there!
Dana, awesome OK I should be there by 12.. hopefully. Dara and I are going to work out tonight but I wanted to get the movements down or at least seen how Its done properly. Thanks 🙂
I’d like to thank Paul for today’s workout. It was tough, and I’ve got room for improvement (isn’t that the point?), but I’ve got a healthy feeling of accomplishment. And what a group! Cheers!
I’m still game for tonite. May try to keep up with you too!
38:02
225# DL
1.5 Pood
45# OH
30# DB
Shawn? Is that you?