WHITEBOARD – 14 December 2010
Workload:
For Time:
500 Meter Row
*90s Rest
400 Meter Row
*70s Rest
300 Meter Row
*60s rest
200 Meter Row
*30s Rest
100 Meter Row
Rest 5 Minutes then perform:
100 Kettlebell Swings for time (1.5/1 pood) *Every time the kettlebell rests you must perform 3 burpees.
Notes: Sorry I have been MIA, the whole family has a stomach virus so its currently ground zero at my house. Goodluck with the workout.
Beyul Training 
I’m going to show up at a bit before 12 and get straight to work (I have a meeting at 1), if anyone else wants to join early.
I can come in earlier. I’ll be over at like 12:15.
275×1
245×3
13:45
3Chins
6PP 185# first round, 135 the last 5
9-55#DB bent row
Those push presses got heavy quickly didn’t they?
Hey Dara… are you avail tonight to workout with me? Its tough for me to get there some days during the day. I also can def use a PIH again if you are avail :-)… you can email me if you want it mightv be easier gsolomita77@gmail.com…
Yes, I was too lazy to get the rack so I cleaned the 185# did it 6 times and almost blew a gasket.
Row
500M = 1:42
400M = 1:24
300M = :59
200M = :40
100M = :18
100KB Swing (1.5Poos) = 7.58
11:15 row, 11:15 kb 1pood
kb swing sets: 25-15-15-15-15-15.
My first day at crossfit was 2010-11-09, “Half Cindy w/ a side of Row”. Did first 1000m of row in 5:00. Today did 1500m total in 6:45. Granted, not entirely equivalent as there was rest in there, but I think it’s clear there’s been a little improvement 🙂
First day I have a recorded KB swing is 2010-11-16. I didn’t even do them because I wasn’t strong enough to do the movement correctly. Today, 100 KB swings, 1pood.
V Doesn’t it feel great?
To put it mildly!
Michael is turning into a lean, mean CrossFit machine, Next thing you know, he’s eating Paleo. Come over to the dark side Michael, it’s just me and my friends kale and swiss chard.
And I certainly hope that isn’t a picture of the virus you and yours have.
Michael that’s so awesome… Dara I looooove kale and swiss chard yum!!!
9:40 row, including the rest time
9:32 1.5pood
LT, yeah that’s what everyone did yesterday too. We all cleaned from the floor to the rack position. Brutal when your vision gives out before you start the push presses.
ROW:
500M: = 1:39
400M: = 1:19
300M: = 1:02
200M: = :39
100M: = :18
100KB Swings @ 1.5 pood:
9:59 Broke into 20-15-15-15-15-20
500 1:35
400 1:19
300 :59
200 :39
100 :18
WOD 6:19 (15 Burpees)
500M: = 2:19
400M: = 1:49
300M: = 1:24
200M: = :55
100M: = :25
100KB Swings @ 1 pood
So stoked I did a WOD as RX 🙂 and 1 pood yay 🙂
Row
500M = 1:51
400M = 1:?? (on the board)
300M = ?? (on the board)
200M = :43
100M = :21
100KB Swing (1.5 Pood) = 9:19 (18 Burpees)
I only did 90 KB Swings, my hand decided to rip again. Man, I need gloves.