WHITEBOARD – 20 JUNE 2011
Workload:
“Helen”3 Rounds of:
- 400m Run
- 21 Kettlebell Swings (1.5/1 pood)
- 12 Kipping Pull-ups
See 14 APRIL 2011 for last Helen
Notes: The kettlebell swings are to be performed to overhead (full extension). Make sure to activate the abs & glutes at the top to make your body 1 line (not a curve with a “broken” back).
PLEASE take note that we are having a special guest coming to New Hope Fitness this Friday (6/24/2011). She is a quality coach that knows a lot more about Olympic Lifting than I do. She currently helps run the Crossfit Olympic lifting cert and is coming the New Hope Fitness out of the goodness of her heart.
I will be programming an olympic lift for the day, and I would recommend you coming in around 12-3 to get your work in. This is a relatively casual gathering and she isn’t hired as a coach for the day. But, she may be able to give a quick pointer or aid you in your lift.
After, we are also having a little gathering at Triumph (Starting around 5-6). Please come along after work and grab some food and enjoy the company of your fellow athletes.
I will post up any additional information as it comes along.
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[…] Last time Helen came around: https://beyultraining.com/2011/06/19/whiteboard-20-june-2011/ […]
Beyul Training 
who is this “she” you speak of?
saw this picture and was psyched for heavy squats, then saw “Helen” and thought FU. A couple years ago would have been the reverse.
So right now we have Erin Okonek coming in around lunch to help us with the lifts. Erin is leading the Crossfit Olympic lifting cert over the weekend in doylestown and we asked her to stop by NHF on Friday. Erin was a top 10 World ranked lifter in 69Kg womens class. This is a great chance to get some help.
We also have Kirk Woolfolk and Casey Burgener coming in that afternoon to help us. Obviously we need all the help we can get. We don’t have a firm time for these guys yet. Kirk is the head strength coach for Navy and Casey is a multiple times national champion.
I anticipate that we “NHF community” will be doing the lifts throughout the day and then getting over to Triumph around 5 for a social and treating our guests to dinner for their efforts.
Thanks for the much better write-up LT.
Beyultraining.com
Quads like Kstar!
My plans for Friday just changed.
Looks like I’m only working a half day on Friday.
10:31 Helen
Another highlight! Around 4ish, Christine Thiel”multiple timesawesomenational champion, will be showing us proper 5RM deadlift intesity. 235×5 is the posted figure
Um … no she’s not.
You’d better do it if you plan on Queen Kong with me….
i might be sick for half that day…
… I will pretend I know nothing about this.
20:36, 60#KB first 2 rds unbroken kb
pull-ups really slowed me down
9:54…runnin’ is my thang!
10:18
14:24
that’s down only one minute in a year. Ugh.
No ugh about it! One minute is still one minute.
Thank you D. One minute is big, plus can you walk after this one Kevin?
Beyultraining.com
As RX’d (actually did it with a 60# KB, but who is counting)
12:25 (26 seconds faster than last time)
All movements done unbroken.
13:48 RX’d
14:20 RX’d