WHITEBOARD – 17 March 2011
Mobility WOD– Do it sometime during the day prior to and after the workout
Workload:
Run 1 Mile
Rest 5-10 Minutes then:
2 Rounds of:
2-3-5
Handstand Push-up
Rope Pull-ups
Notes: The mile run is a measurement, so don’t sandbag it to be better at the WOD after. Remember for the rep scheme you do 2 reps of each movement, then 3 of each, then 5, and then rinse & repeat.
For the rope pull-ups, use the white rope hanging from the pull-up bars and 1 hand on each strand.
For a sub for the pull-ups, pick a vertical pulling movement (bar pull-up, towel pull-up, gravitron pull-up, band pull-up) that is challenging. You should only be sure you can do the 2 & 3 straight and the 5 should be iffy.
Big shout out to Paul Dedik for finishing up his first WOD of the Crossfit Games as well as Kevin Olds for entering the 500lb deadlift club!
Beyul Training 
Is the 1 mile done on the treadmill, or is there some place where you guys have a marked course?
There is a marked course, stop sign to stop sign from the back entrance to union square. Dan could be able to explain it a little better.
Beyultraining.com
yes, stop sign to stop sign from the back entrance to union square.
much , much better.
6:42 mile
wod
2:34
8:22 mile
6:05 green blue band
7:28 mile
wod
4:58 rx’d
not bad for not repping handstand pushups since early January.
5:56 mile
2:22 wod
6:22 mile
3:13 WOD
2 Guinness
7:44 mile ( PR by 2 seconds )
3:47 yellow/blue bands for HSPU
grzm forgot to mention his mile is a full minute under his previous PR attained just 4 days ago.
A full minute? WOW! And we talked about running on Saturday…I’m in trouble
unmeasured: GPS coulda been lying to me.
7:37 mile
5:00 yellow/blue band HSPU
8:12 mile, 6:12 WOD yellow/blue hspu for all sets but the first one (native).
5:45 mile
2:13 wod
Happy St. Pattys day everyone