WHITEBOARD – 18 January 2011
Workload:
Then:
Max Split or Push Jerk
*If you do not have technique for the Jerk perform 3-3-3-3 Push Press. Work up to max weight in the 4 sets of 3 for the push pressThen:
50 Burpees for Time
Notes: For the jerk, try to keep the bar in a solid position in your dip. The biggest fault (once someone has a good set-up) is to dip with their torso coming forward and the bar coming off the rack position. If the bar leaves your rack position before you fully extend (drive the hip straight) you are missing out on a lot of power! Take a look at a solid dip position from an athlete over at Performance Menu.
Bottom of Dip Position
Beyul Training 
135.155.185.200.210.220.230.240.245fx2 wow, that’s too many reps
50 burpees in 2:35
Split Jerk, 205×1,215×1,225×1,230×1,235×1,240×1,245×1,250×1,255×1,260×1
265×1
270×1
275×1
280×1 Press Out, personal best for the most weight ever controlled above my head
50 Burpees = 6:52
m/25/6’3”/225
285 Split Jerk
50 Burpees – Done
Did yesterday’s wod time on board
#125 mod mu fr knees
Why not…burpee’s…then come home and shovel ice for 30 mins
OK I think I’m done
worked up to Max
225 Split Jerk
I did something to my neck over the weekend and it’s still not right. Couldn’t get my shoulders straight overhead.
50 burpees for time: 3;36
*Sidenote: if you want to know what it feels like to be set on fire while underwater, put icy hot on, workout for a bit, then take a hot shower……I would advise against it as it is not a pleasant feeling at all.
✓ MWOD
1 rep max push press: 115#
7:58 burpees: 10-10-5 from toes, 5 × 5 from knees. Thanks, Robin!
217# Jerk ( 1# PR )
4:44 Burpees
135lb jerk
50 burpees 4:46
2011-01-19
For time: Jump rope (singles)/kettle bell (1.5пуд)/wall ball (14#, low spot)
200/20/20
150/15/15
100/10/10
50/5/5
11:01
double-under skill practice (got a couple double-unders, but can’t continue after completing one)
2 pull-ups before WOD, 1 pull-up after WOD
dub unders 5x50ish
2 mile 70# sandbag carry (CrossFit Football)
2 Mile sandbag carry with 70# bag
37:25
Gonna sleep well tnight!
Turkish get-ups today 1/20…115# barbell.
2011-01-20
50# dumbbell 1RM (R&L)
feeling a nerve-like tweak in my lower back, left side. left calf is sore, and back of left thigh is tender (unweighted, before workout). something to keep an eye on
I like the TGU. Good skill work and whole-body balance and awareness.
(Personal note: 1 rep dead-hang pull-up before and after workout. woot!)
TGU 60# barbell
Squat
235×5
245×5
255×5
275×5
300×5
3×3 strict pull-up
2011-01-21
bear complex
6 rounds because Kemm tricked me
45-55-60-65-70-75
Word is I need to work on keeping my back upright on my back squat.
(also got a pull-up in after all that)
2011-01-21
bear complex
65 75 85 95 105
2011-1-21
Since I am coming off of the lovely neck spasm, I didn’t want to push my luck with any overhead movements, so i did:
Front Squat work:
165# 5 sets of 5
180# 5 sets of 5
oh and: http://www.slate.com/id/2281700/pagenum/all/#p2 …I call bull s****.
🙂
95×3
115×2
135×1
155×1
165(f)
165 (more of a push press split)
160(PR)
WOD:
5:35