WHITEBOARD – 7 March 2011
Workload:
Dumbbell Floor Press
- 5-5-5-3-3-3
9 Minute AMRAP (*Use barbell loaded w/50% bodyweight)
- 10 Overhead Squats
- 5 Push Presses (From Back or Front Rack)
Notes: Example video for the dumbbell floor press. If you have never done a push press from your back rack keep the barbell on the front rack. If your elbows come forward of the bar in the BACK rack it can do some nasty things to you. I will write it again, ONLY THOSE WHO ARE COMFORTABLE WITH THE BACK JERK OR BACK PUSH PRESS SHOULD PERFORM THEM THIS WAY!
Shout out to all the weekend warriors that made it out to the first ever New Hope pick-up basketball session. Also, shout out to Christine Thiel for running 24 miles to prep her for her first marathon coming up.
Beyul Training 
Sounds like fun! It is March, isn’t it?
From that angle you’d think I could shoot from the outside. The biggest mistake I made on that play was not passing to Glen or Dana.
What are the odds that the next frame has LT putting a forearm in Dana’s back.
AIRBALL!!!!!!!!!
It hurt me more than it hurt him.
Your elbow alright LT? Didn’t mean to hit you with the back of my head…
Using an alternate gym today and the DBs maxed out at 80 lbs
60-70-80 x 5; 80 x 5, 80 x 5, 80 x 7
WOD 95# (little heavy for my 170-175#) 7 rds + 2
1 mile run to release the pain that resides in my lower legs from Saturday
5x 60 70 80
3x 90 95 100
85# 6 +2
5x 60 70 80
3x 90 95( f ) 95
7x 100
90# 5
5 × 35 40 50
3 × 50 55 60 65
1 × 70
WOD: 75# 1rd, 65# 2rd + 3
I just wanted to extend congrats to Michael. The day has come where Michael and I have overlapped and he now weighs less than I do. When Michael started we spoke about how we would be interested to see where we were when it happened. Three months later….
Thanks, Paul!
60×5
70×5
80×5
90×3
95×3
100×6
6 rounds + 9 o/hs (an effort to just get down to parallel today)
5 x 60, 70, 80
3x 85(failed after 1 rep), 75, 80
WOD: 6 rounds + 3
95# had to go slightly under half as the issue that was occurring with my neck and back on the right side has now managed to make it over to the left. Not as severe, but didn’t want to push my luck.
50-70-70 x5
80-85-85 x3
9 rds. + 3 ohs
My legs feel like jello. Had enough oxygen (metcon-ability?) to do more, but my quads wouldn’t let me.
Nice bar stand!