WHITEBOARD – 4 April 2011
Workload:
Hamstring Mobility WOD
Calves, Posterior TIB, Arch Mobility WODThen:
2 Minutes AMRAP of Single Jump Rope
Rest 5-10 Minutes then:
6 Rounds of:
- 100m Shuttle Run (200m total)
- 15 Push-ups
Then:
Buy-out:
1 Max set of Pull-ups or Inverted Ring Rows
Notes: A lot of items to today’s workout. Make sure you hit both Mobility WODs, one is to increase some range in your hamstring and improve tissue quality and the other is for your lower leg bits. There was a nasty rumor going around that many of you ran a 5k over the weekend, it is important for you to help your body recover and address those over used parts to your system (Yes, you are a machine!). Take note of what Kelly talks about with the global dehydration, it is very important for all of us to manage this as hydration is not always addressed by copious amounts of water.
For the meat of the workout make sure the 100m shuttles are performed as SPRINTS. I would rather see you gather your breath after the push-ups and hit the shuttle harder than jog out of the push-ups.
P.S. – Did you submit a candidate for the Athlete of the Month? If not, the decision will be left to Kramli and myself, which is a scary thought.
Beyul Training 
Mobility WODs check, check
singles – 200 ( lost count somewhere I believe )
WOD – 11:00
pull ups – 25
282 singles
7:10 wod
42 pullups
MWODs ✓✓
i swear I counted 8+ sets of 20 per minute for singles, but 320+ seems hard to believe
WOD 16:33
pull-ups 6
Thanks for pacing me, Alex, and for encouraging me to get through the WOD, Paul and Robin. You all rock.
I plan to go in after work to see if I can replicate the singles.
Yup. Those numbers are legit.
300 singles
12:39 WOD
3 pull ups
Thank you to all!
267 was the number i had in my head at the end, but I’m sure I lost a couple there somewhere.
9:49 wod
21 pullups (PR)
New Hope Fun Run 5k:
27:32 (PR)
Not bad considering I haven’t ran anything longer than 1 mile in over a year…
185 Singles
11:28 WOD
11 Pull Ups