WHITEBOARD – 3 June 2011
Workload:
Max Front Squat
*Once max reached perform 2 sets of 3 at 85%
Then:
20 minute AMRAP:
- 100m Sled Drag (90/45)
- 2 Muscle-ups
- 4 Handstand Push-ups
Notes: For the sled drags, attach the straps to the prowlers and wrap the loops around your shoulders. The prowler will be pulled behind you. Try to use your glutes & hamstrings to pull the sled (make the butt burn!).
Beyul Training 
Our friends at INC are taking creepy pictures of us…needless to say they weren’t/aren’t happy about us training out front, back or in the gym. So we’ll do this wod in a make believe place called…
The Mule looks like it is trying get away
I would clearly not let him get away because I look massive (no wonder I can’t swim). I need to request more shots from above. How much does a helicopter cost to rent?
I would not be surprised if Glassman petitioned for a Crossfit Town and charge $2 just to read more info on it…
It’s National Doughnut Day.
http://en.wikipedia.org/wiki/National_Doughnut_Day
Channel your inner Homer Simpson and fuel your workout with a glazed chocolate cruller (free at Dunkin’ or Krispy Kreme today), washed down with a little Muscle Milk.
Killing me Dara
Beyultraining.com
two glazed today with a chocolate to come. ummm chocolate.
Front squat #205 max (same as 2 weeks ago, 10# off PR) (217# fail, 207# fail)
skipped reps
WOD: 4rds + 1 sled (95# sled, subbed 4 × CTB pull-ups, 8 × 50# gravitron dips)
er, 90# sled
240#
8 rds
Front Squat: 272 (2 pound PR)
WOD: 7 rounds + 100m drag + 1 muscle up. Done as RX’d
That is 15 muscle-ups. That is 3 more than I have ever done in a single day prior. More importantly, that is 15 muscle ups on 15 attempts, I didn’t miss a one. That just made my week.
285 front squat
8 rounds 135# sled drag
280 x 1 ( PR )
235 x 3 x 2
Wod – 5 rounds 90# sled
20 Muscle Up attempts
16 Muscle Up failures
4 “Muscle Hang Ups” ( those who witnessed this know what I mean )
That is a very accurate name for the movement that was going on there.
205# PR by 70# felt good
WOD 6 rounds failed on about half muscle ups. But was most ever done in a day.
Very very nice!