WHITEBOARD – 3 May 2011
Workload:
Perform a 20m Sprint every 30s for 5 Minutes (10 Sprints)
Rest 5 Minutes then perform it again.
Notes: Post fastest and slowest time of sprints. If clock is not available don’t fret over it. Make sure NOT to crank your head up during the sprints. This can help in getting yourself a hamstring pull. Also, if you tweak your hamstring do NOT stretch it after. Call it a day, get a shower and ice it once you are home. With all sprint workouts, make sure you are fully warmed up prior to starting.
Beyul Training 
times between 3.8 and 4.6 (or at least that’s what I thought I heard Kramli and Freddy saying). Tough to judge with the watch.
800 meter jog warmup
WOD: 3.5 – 3.7 average
400 meter cool down jog
2 miles total
sprint x 20, i’ll say I went 19-1 in the first 10 meters vs. Kemm and 1-19 in the second 10 meters.
Plus I think I pulled my rectum.
I’m calling it 17-2-1. I think you got me on two, and I’m not counting the one where it was a “Go” with no countdown and we both just looked around for a few.
WOD: 3.5-4.0 avg. I did the WOD twice. I’ll probably be paying for it tomorrow.
Anyone know where I can get one of those one legged running outfits like in the photo? That’ll cut my times on my walks around town this month.
Flo-Jo can only pull those bad boys off
Beyultraining.com
800m Jog Warmup
WOD:
Round 1: 3.7 average
Round 2: 3.8 average
800m Jog
2 miles total