WHITEBOARD – 8 August 2011
WORKLOAD:
On the minute for 15 minutes perform 1 Clean & Jerk.
*Start the weight at 75% 1 rep max and move up with each succesful lift.
**Record weight for each rep and any failures. If you fail 3 times in a row drop the weight for the following reps.Rest 5-10 minutes then perform:
7 Rounds of:
7 Ring Push-ups (Set up the rings 2 inches from floors)
2 Rope Climb
Notes: Remember position is key in the Olympic lifts! If you do not have the flexibility to get in the 1st pull position or catch in a full squat perform hangs or hang power cleans.
For the second part of the workout, if you can not perform a strict push-up with relative ease perform the ring push-ups on your knees. Remember, no matter the version of the push-up mid-line integrity is key: Hands underneath your shoulders, thighs mashed together, butt squeezed, and abs are actively “on”.
Beyul Training 
Is it a snatch or a clean & jerk? Just want to be certain.
Clean & Jerk. Sorry about that one.
97.5 (forgot one 2.5) 105 110 115 120
125 130 135 140 145F
145 150F 150 clean, 150F (miscounted and missed last rep)
WOD 19:58 w/ legs
115.135.145.165.185.195.200.205.210.215.220.225.230f.230f.230 (clean/NO jerk)
did not start at 75% due to an sore vaginal area
wod 19:55
all power cleans, no way you can squat with a sore…
all climbs sans legs with flip flops on just to freak out Kemm.
Started at 145, got up to 180 successfully. Missed 185 3 times, after coming back down missed 175 twice.
19:40
Did not get fully up the rope on 3 of the climbs.
175-180-185-190-195-200-205-210-215-220-225(F)-225(F)-225(F)-220(Clean no jerk)-220
I got under all three misses ass to grass but I couldn’t drive out of the bottom. Got stuck in the middle twice. Missed jerk was just too rushed. But, if I can squat clean and jerk 10 pounds under my 1rm after all that…I’ll call that a good day.
1 mile run: 8:45
175-215 going up by 5s
220 f
220
230 f
230 ( PR )
18:49
How Many of us bled today?
“I”
Did hang clean. Got to 190 on round 15. My jerk was horrible today, hang clean felt post training.
I completed the WOD untimed. Dan and Kevin were bleeding like the stock market today.
Kemm started off the bloodletting…
my favorite part –
Kramli: ” Kev – you’re bleeding…”
( I look my hands over )
Kramli: ” Oh nevermind. It’s me.”
was still bleeding during football practice
worked up to 185, then dropped down to 175 for the last few
skipped the metcon, just lots of stretching, and listening to Tom’s bad jokes
listening to Molnar’s jokes is a workout in itself…