WHITEBOARD – 6 April 2011
Workload:
2k Row
Notes: Light one today. Make sure to properly warm-up. It would be a great opportunity to hit a Mobility WOD post workout as it is a quick one.
Also, if the buzz of the wonderful things Dr. Mat Lentine D.C. is doing with the community hasn’t hit you let me post it here.
Dr. Lentine can help you with acute injuries, nagging problems, movement issues, or if you simply want an aid in your performance. As he puts it he has a no-nonsense approach that gets you better faster and keeps you healthier longer.
Be smart and start removing the brakes on your system and meet with Mat. He provides you with what you need – if it is some first hand work, or if it is some drills to do on your own.
His work has helped Kevin reach a new deadlift PR, aided Christine in getting back on track for her Marathon, helped me to a new Snatch PR, and has made Kramli a little more cheery in the morning (I didn’t think this was possible).
He is usually available Tuesdays at the gym for individual sessions, and he also practices out of his office the other days of the week. Send an email to him at matlentine@msn.com to set-up your appointment!
Beyul Training 
I disagree, nothing light about this one, I’ve DNF’d this WOD twice.
It’s all in the level of intensity… Could be hell, could be a walk in the park.
Beyultraining.com
There’s no walks in the park at NHF!
Just coming off my bachelor party weekend, so the chances for another DNF are high tonight…
Kramli, I expect sub 7:30 out of you.
Didn’t do the row – ran Sunday’s 5k instead. First time ever running that distance. 30:11
I will say that this would not have been possible without Dr. Lentine. I’ve been following the mobility exercises he showed me before every workout and then again at night. Where 800m runs used to leave me pretty much crippled for hours, I just now got back to my desk and my back is not only not hurting, it isn’t even tight.
Congrats Kevin, that’s a solid time!
Thanks man! My only goal was not to stop running and I didn’t. Now I have a benchmark. Next step – beat Michael’s time from Sunday 🙂
Kevin, I’m going to do my best to keep ahead of you 🙂 I’m just tickled that your back is back 🙂
WOD 8:42
Thanks Coach Larry…you’re awsome. I would’ve burt out after 1k.
Another awsome thing is to witness kids doing max box jumps…was it 40 inches? That’s more than I’ve done…major motivation. 🙂
Rock – I’ll race ya tonite
Nice!
(my apologies for blasting the blog today)
Ran Sunday’s 5k route, except went to the entrance of Union Square to finish instead of turning at the school and doing the track. 3.16 miles according to mapping website.
22:45
Pump and Run has a new competitor, folks. Watch out, Cornerstone 5K!
Crossfit Open 11.3 warmup
95 squat clean and jerk x 2
135 squat clean and jerk x 2
165 squat clean and jerk amrap 1 minute = 4 (and that was with minimal rest)
2k row: 8:02
mobility wod to the shoulder and neck because i can feel it getting weird again…not good. Icy hot and lacrosse ball it is.
semi-active rest day: normal stretching, then pounded the calves and shins with the lacrosse ball.
9:40 Worked on proper motion as show in rowing seminar