WHITEBOARD – 12 January 2011
Workload:
Mobility WOD for the Rack Position
Then: Perform 2 sets of 10 Scarecrows w/an empty bar or PVC. (See Poster from Performance Menu in lifting Room for demo). Make sure to take a second or two to feel the proper catch position of the clean. The shoulders are elevated and back (not forward!). The pressure of the bar should be resting on your body, not your fingers or hands.
Then perform:
- 100 Double-Unders/200 Single Jumps
- 10 Kettlebell swings (2/1.5 pood)
- *Rest 90s & repeat for 5 repeats
Notes: Per last week, please do the mobility WOD! It is preparing us for future work. For the workout switch to a Kettlebell swing that tops above the chest (bell doesn’t travel past the head). I want everyone to work on snapping the glutes, knees, and clenching the abs to finish the swing. Take a look at this video for a good demonstration of a solid kettlebell swing.
Please, if you think this is making the movement easy or dumbing it down, it is not. I guarantee you this swing is the one that makes your olympic pull better. You need to have a snapping of the hips. If you don’t feel a clear, forceful end point to the movement, you’re doing it wrong.
Beyul Training 
Scale on double unders for those of us working on the skill? Otherwise 5 rounds will be a good hour workout and much swearing
200 singles
5 rounds
25 Double unders
10 2 pood KB swing
Dara,
I am in your boat with DU’s, I dissobeyed orders and went with 25. It made it a little more manageable while still working the skill. Don’t tell Dana
LT-apparently nobody told you about the secret cameras installed behind those mirrors. But I’m following your lead
mwod: done
skill: done
wod: done
calves: done
✓ MWOD
✓ skill (though still needs work: was rotating the bar)
✓ WOD (singles): 21:50
And that was 1.5pood
err, 1.5пуд
21:43 1.5 pood
mwod: done
skill: done
WOD: done
Time: 15:21 using 2 pood
Couldn’t get the girls to go earlier (too much fun sledding and building mt. New Hope). So Jenna watched Alexy do gymnastics while I did the WOD.
Still need to do the mod and scarecrows.
WOD 18:50 1.5 pod all double unders.
Oh that felt good. 🙂
PM Deadlift Supplemental Work:
390×3 to the knee deads 10 box jumps
350×5 to the knee deads 10 box jumps
Oh hey shin splints from the earlier wod, how have you been? (ouch)
MWOD
Scarecrow
WOD 14:28, LT style
Just joined last month. Great programming Dana. I’ll be in mostly at night on the weedays, but does anyone ever meet for WOD’s on the weekends?
16:51 rx
Sweet, you checked out the website.
Yup, thanks again for your help tonight.
Hey Chris,
Welcome aboard! Sadly we don’t have a strong weekend crew. Many of our athletes are M-F individuals and live a little bit away. We should get a group workout going at least once a month though.
It will most likely be in the works once we hit the warmer months as space may be an issue.
Let me know if you ever have any questions about the programming or movements.
Hope to meet you soon,
Dana
Great, thanks Dana. I live close by so let me know if you’re ever getting a crew together for a weekend WOD. I miss the group atmosphere…finding I don’t push as hard if there aren’t other people working out next to me!
Chris
MWOD: Done
Skill: Done
WOD: 10 double unders + 200 singles each round, 1.5 pood
SKILL: Done
WOD: Done
Time: 20:03 (200 Singles\1.5 pood)