WHITEBOARD – 20 December 2010
Workload:
Max Deadlift (Once you hit max for day, perform 3 more singles at 90% of Max)
Rest 5 Minutes then perform:
5 Rounds for time:
5 Ground to Overhead (185/135)
5 Overhead Squats (185/135)
Rest 5 Minutes then peform:
50 Knees-to-elbows
Notes: Pick a challenging weight for this workout. It is only five rounds and 10 reps a round. The goal of this workout is to calm the body and perform each rep with strict form. When picking weight consider the overhead squat as that will be the limiting factor. Time is less the goal than form & load.
Beyul Training 
355#, pr by 15#
worked in 50 kneed to elbows while maxing DL
Didn’t have enough time to do WOD
305# (105# PR)/275#
wod 16:55 @65#
K2E scaled as leg raises
Big day, everyone!
Holy crapola! Michael, that is one crazy PR! Christmas came early for you!
Thanks, Dara! I suspect my next PR won’t be quite as dramatic. The benefits of the first couple of months of working out.
425/forgot 90% lifts
WOD 9:50/135#
K2E 4:15 (20-10-10-10)
475# ( PR by 20 )
we forgot the 90%
WOD 9:15 / 115#
K2E 6:10 ( 15-10-10-5-5-5 )
funny things start to reveal themselves when you drop weight and focus on form. Realized halfway through the WOD that to keep the weight up you have to push equally hard up and OUT. As a result, my last set of squats was stronger than my first. No longer fear the overhead movements quite so much now.
415# (PR by 10)
…we forgot the 90% lifts
WOD: 9:00 (1st set at 115#, then realize that was way too light. Last 4 sets at 135#)
K2E: 5:08 (10-5-10-3-7-10-3-7)
I fiddled with my starting position today because i noticed on the strongman day that I was getting a much better pull from the ground with a narrower stance so today I tried it for the normal DL, and man did it make a difference. I also belted my last two lifts which helped brace my lower back. 2 words: Belly breathing.
305# (20# short of PR, man did the holidays hurt me!)
95# 7:12
K2E: 8:30(6-5-5-5-5-5-5-5-5-4)