WHITEBOARD – 14 February 2011
Workload:
Back Squat
- 1 Rep Max
Rest 5-10 Minutes then:
3 Rounds for Time:
- 10 Chest-to-Bar Kipping Pull-ups
- 30 Wallballs
Notes: Work up to a 1 rep max back squat for the day. Once you have hit the max back off to 85% that load and perform 2 additional sets of 1 to finish.
For the workout perform the pull-ups Chest-to-bar if you have it. If not kipping scaled pull-ups.
Sidebar: In the spirit of the Grammys what type of music/artists do you listen to while working out as well as when you are away from the gym?
Beyul Training 
Billy Ocean – Caribbean Queen
Staind, Foo Fighters, Alvin and the Chipmunks
I like my music to be upbeat.
Well it looks like we have an eclectic mix of musical taste in the community…
Sent from my iPhone
That’s my music! Check out Larrys iPod and you’ll see the biggest assortment of 80s hair bands in Bucks County.
Squat
225
275
315×1
9:51
Nothing like the Pogues to get you fired up! All I need now is some Morrissey to see me through the WOD
225
275
302
310
315 (F)
314 (PR) 1RM
270
270
WOD: 6:27 as RX’d
Definitely Bieber…or whatever they are going to sing on Glee this week.
I hope everyone knows I was kidding.
In life, a good healthy blend; Beatles, LZ, Pink Floyd, Daft Punk, Deadmau5, rock 3 Days Grace, Breaking Benjamin Coheed & Cambria, Circa Survive, etc.
When lifting…Steel Panther, Metallica, Motorhead, Five Finger Death Punch.
275# 20# PR
5:19
135
175
245
267
270 PR (5#)
275 fail
272 fail
2 × 1 215
WOD 8:42 green band, 16# ball, low spot
Recent music: Iron & Wine, Punch Brothers, Calexico, Good Old War, Winterpills
Standards: Uncle Tupelo (and descendants Son Volt, Jay Farrar, and Wilco), Bob Mould, Liz Phair, Morphine, Radiohead
High school & college days: R.E.M., Smiths, Morrissey, Jane’s Addiction, Pearl Jam
Don’t really think of music in terms of what would be good for exercise. Trying to imagine Morrissey helping me through the wall balls…
No matter how bad you feel doing wallballs, Morrissey feels worse
325# x1 280Xx1x2
WOD: 20# 6:55
225×1
275×1
315×1
325×1
345×1
355F (LT felt that the effort on 355 sufficed to pass on the additional 2 reps @ 85%)
5:40
sufficient effort=getting pinned under 355
We probably could set the pins one spot higher next time.
135 wod 6:34 green band
155 5k run/ walk
175
185
190
200 fail