WHITEBOARD – 21 March 2011
Workload:
3 sets of 10 Dirty Dancing Drill
Then:
On the Minute for 15 minutes perform 1 Clean:
The starting load is 80% of your 1 rep max. With each successful lift move the load up 5 lbs. If you hit a failed rep, drop 5lbs and try to finish the remaining reps at that load.
With each failure after this point lower 5lbs, with each succesful lift keep the load the same.
Beyul Training 
Dirty Dancing – Check
160-165-170-175-180-185-190-195-200-205(pr)-210(f)-205-205(f)-200-200
155 160 165 170 175
180 185 190 195 200f
200f 195 195f 190 190
Max is 195, so hit that, but didn’t surpass.
75 80 85 90 95 100 105 (f)
100 105 110 (f) 105 110 115 (f)
110 115 Yeah!!
110 is pr for power clean this is my first pr for clean
2 mile run
Thanks Dan for the tip
Nice job, Robin!
Swayze would be proud.
115 120 125 130 135F
130 130 130 130 130
130 130 130F 125 125
185, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235 ( PR )
240 ( f )
235, 235, 235, 235
190.195.200.205.210
215.220.225f.220.225
230.235.240.245f.245f
i broke the rules, but 225 was a bad fail with a pr of 240 and went after 245 twice as it would have been a pr.
This is my dance space…. This is your dance space……
115 120 125 130 135
140F 135….end.
I need a LOT of work on form with this.
Sunday Wod: walked 6 city blocks from fisherman’s ward, then walked up (quite literally) 6 more blocks at a 30-45 degree angle to Lombard St. Then walked to the top. Then walked from chinatown back to the hotel.
Today’s wod:
3×10 dirty dancing drills
CrossFit Endurance wod: Run 3x(200, 400, 600m) rest time between equals time of the run.
Got up to 155, failed on 160. Definitely a major PR
That is a huge PR! Great work Dave.
Beyultraining.com