WHITEBOARD – 29 June 2011


Land-lover WOD:

2000m Row 

*Do as a measurement WOD

Swim WOD:

20 Minute Treading Water

*Everytime your body comes in contact with the ground of the pool or you support yourself on the side of the pool you must get out of the pool and perform 10 Strict Push-ups.

**Cap Penalties at 5 & post how many penalties for score

***Once complete take 10 minutes to do some leisurely swimming to work form and loosen the body up.

Notes: Great first Olympic Lifting Club session last night.  Much better positioning all around!

For the WOD, use the row as a measurement.  Remember to find a good pace and to control your negative (coming back from a full stroke to your start position).  The biggest waste of energy is a spastic and uncontrolled negative.

18 Responses to “WHITEBOARD – 29 June 2011”
  1. The Champ says:

    what did you search to find that picture?

    • Water aerobics, want to know what to search for when the family is away?


      • dara says:

        When you google ‘single leg hip thrust’ and get the return of ‘fitness model workout’….yeah, some of those videos should be watched when the family is away.

  2. The Champ says:

    leisurely swimming? no such thing. you must mean 10 minutes of survival swimming.

  3. Rock says:

    Agreed, great club meeting last night. Lots of change being effected. If you are thinking about joing us, stop thinking and do it. You will not be dissapointed. Lot’s of great tips and drills for any skill level. And lot’s of sweating.

    On another note, I hate this F’ing wod, thanks so much Dana. How is this a “land-lover” wod? Last time I checked rowing actually takes place on water.

  4. 20 minute tread

    10 minute swim

    i rule

  5. grzm (Michael) says:

    20 min tread (hands out of the water) ✓
    10 laps free ✓
    breakfast at Fred’s (3 scrambled, 3 sausage patties, side of bacon) ✓

  6. Freddy says:

    What’s next in the pool? Passing the brick and drownproofing? 😀

    Man I wish I could attend these…..

    The clinic last night was fantastic. I am so glad that I went.


  7. Maybe it’s a contradiction that it is called the land-lover WOD. Just work on making each pull count and keeping the breathing calm. This is your DNF WOD right?


  8. LT says:

    For some odd reason this guy reminded me of Kramli.

  9. grzm (Michael) says:

    Max box jump 35¾ in, 1¾” PR
    also first day linking together 3 double unders

  10. Dedik says:

    Swim WoD:

    AMLAP in 32:00

    I think I finished somewhere around 1400m

  11. kemm says:

    45.5 Jump

  12. David says:

    34″ jump 8:05 2k row

  13. Rock says:

    Really wanted to break the 7:30 mark tonight.
    Hamstrings were screaming from about 2:00 on. I think last night’s oly class had something to do with it.

    Go Red Sox!

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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