WHITEBOARD – 5 January 2011

Posted by beyultraining on January 4, 2011 · 13 Comments

Not in bad shape...

Workload:

First:
Three Ways to Mobilize Hip

Second:
Row for a max interval of 40s. Capture the calories rowed

Rest 75s

Row for a max interval of 45s. Capture the calories rowed

Rest 60s

Row for a max interval of 50s. Capture the calories rowed

Rest 45s

Row for a max interval of 55s. Capture the calories rowed

Rest 30s

Row for max interval of 60s. Capture the calories rowed

Notes: Do the MOBILITY WOD! Please click the link and check it out. I know there are a couple of you out there that just pass through the mobility WOD. Give it a go and see how you feel during the row.

For the row, try to sprint as hard as you can on the first work set. Then keep the calories rowed in the back of your mind as you want to beat that number each working set. You get more time… but you get less rest.

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Comments

13 Responses to “WHITEBOARD – 5 January 2011”

Dedik says:

January 4, 2011 at 10:41 PM

Another great Mobility WOD for hips.

Reply
beyultraining says:

January 5, 2011 at 10:45 AM

Hey all, if you received an email invite for a google group from us it is not spam. We set up the group to allow general discussions to happen within the community.

Reply
beyultraining says:

January 5, 2011 at 2:10 PM

M/25/6’3/225

AM:
Supplemental Deadlift Program – 1 Set of 3 – 397 & 1 Set of 5 – 355

PM:
23-25-25-25-26 – 124

Lungs where are you!?

Reply
Dedik says:

January 5, 2011 at 2:24 PM

M/26/6’1/204

Last Night:

Supplemental Deadlift Program – 1 set of 3 – 375 @ 1 set of 5 – 335

Today:

cant remember the splits, it’s on the whiteboard, but the total came out to 108.

I lost all leg drive after the first 4 which made the last set oh so much fun.

Reply
Daniel Kramli says:

January 5, 2011 at 2:43 PM

18.21.25.25.27=116 calories

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kemm says:

January 5, 2011 at 2:47 PM

18 23 24 21 23 = 109

Reply
Dara says:

January 5, 2011 at 4:45 PM

Michael – I forgot to grab your digits on the way home last night so; bring a cooler to work tomorrow and I will drop off some venison around noonish for you at the gym front desk

Reply
- Maguire says:
  
  January 5, 2011 at 6:04 PM
  
  21
  22
  19
  20
  20
  ___
  102
  
  Amazing how a day can seem to go so fast, but the last 60 seconds row set can seem like an eternity.
  
  Reply
- grzm says:
  
  January 7, 2011 at 2:06 PM
  
  Dara — thanks for the venison! Looking forward to having some this weekend. Let me know what I owe you.
  
  Also ordered the 1/8 beef from Tussock Sedge. Picking it up next week. MMMMM!
  
  Reply
Kevin Olds says:

January 5, 2011 at 7:21 PM

19-20-21-19-18 = 97

Reply
grzm says:

January 5, 2011 at 7:42 PM

13,14,17,16,16/76

Reply
David says:

January 8, 2011 at 10:21 AM

20, 18, 18, 17, 17
90
Lame

Reply
Shawn says:

January 17, 2011 at 10:32 AM

14-15-15-16-16

76

Reply