WHITEBOARD – 25 April 2011
Workload:
Dara’s Request – See notes below
Then:
“Dara”
4 Rounds:
400m Sandbag shoulder carry (1/4 body weight)
20 Back Sandbag Squats
*Everytime the sandbag touches the ground you must perform 10 STRICT Push-ups as a penalty.
Notes: The sandbag must be supported on the shoulder or back during the duration of the carry. You can not support the sandbag with your arms while walking or squatting. You will obviously use the arms to get the bag into position, but once in position you can not WALK or SQUAT with it out of position. This is long! Do not kill yourself to complete, please beware of possible cramping or stiffening of the back. If you see the signs of either early on, lower the intensity and stop as soon as any symptoms may arise. Drink your fluids & make sure to your on your overextension Mobility WODs.
PLEASE READ: This is our first named workout for the gym. It is named after our Athlete of the Year of 2010 – Dara Zuckernick. She is a long time athlete of New Hope Fitness and follower of Beyul Training. I can grace you all with her wonderful accomplishments but all those accomplishments pale in comparison to her value as a friend to the this community.
Her 2010 write-up will be up soon, but I just want everyone to note she has been nothing but a beacon of inspiration, supportive friend, and a wonderful embassador of the community. She is going through surgery today, so please take a second to read her words and take her request to heart (This may be the first time I have ever seen her ask someone for anything!).
Her words:
Many of you already know, my surgery is scheduled for this Monday, April 25
at 8am. You all have been wonderfully supportive the last few months while
I’ve gone through chemo so I’m hoping I can ask for your help the day of my
surgery.On Monday, at 8am, would you take 5 minutes out of your day to visualize me
being healthy and active. Think about me doing a muscle up, or a sub 28 min
5K, or kicking Dan’s butt at a swim WOD. Hopefully the collective mental
energies will conspire to make it come true.Wacky sounding I know, but then again, a year ago I didn’t think I’d ever do
a pull up. Wacky things happen.Thanks!
Dara
Beyul Training 
Dara,
I don’t think I have met you but in the last five minutes you beat me in a pull-up contest, did a muscle up, some handstand push-ups, and broke the tape at the New York Marathon.
–Freddy
I don’t have to imagine Dan choking on your wake in the swimming wod, I’ve seen it with my own eyes…
May your surgery go both smoothly and quickly.
Dara,
I don’t stand at a chance at our nightly WOD competitions after this surgery. Best of luck, you’ll be kicking my butt before you know it.
Rock
55# 0 pushups
55#
80#
beating me in a swim wod? we need to set the bar a little higher for Dara.
70#
WOD 35#
then:
5 rounds:
20 double unders
20 sit- ups
then:
5 pull-ups
Dara you’ve been in my thoughts all day.
50#
likewise thinking of you, Dara!
Sorry I wasn’t able to comment before now.
You were in my thoughts all day yesterday and I heard from Michael that you’re surgery went well so that is great news.
I’ll be doing the workout later in the week. looking forward to it!
45# no pushups
NHF needs you back Dara. Speedy recovery!
She’s BAAAAACCKK!
No harder than doing Fran as RXd in under 5 minutes.
Thanks for all the good mental vibes, we all kicked some medical butt and I’m home chillaxing with some fabulous pain meds.
gimme some
w00t!
50# 19:20 (PR)