WHITEBOARD – 1 September 2011


Back Squats

*Work up to a 3 rep max for the day.  Once you hit the max peform 3 more sets of 3 at 90% your max 


4 Rounds:

1 Rope Climb
5 Deadhang Chin-ups
10 Kettlebell Swings (Chest) 100/7olbs

Notes:  Max of the day… what the hell does that mean?  You see a lot of our strength work ask you to work up to a max for that day.  This concept asks for everyone to be fully aware of their body and in charge of their own movement.  If you expect to always get a personal best everyday you train, then you are either a beginner or you are delusional.  Just give a good effort and keep solid form.   On the days you feel good go for a new best, on the other days just put some hard work in. 

Have fun.

16 Responses to “WHITEBOARD – 1 September 2011”
  1. grzm says:

    235# 3RM (PR: I 3 repped my 1RM!)
    10:15 WOD as Rx’d (though the last set of chinups were, um, 1/2 chinups)

  2. kemm says:

    3×3 215#


  3. Dedik says:


    3×3 235#

    1 mile run: 7:41

  4. Rock says:

    This Saturday, many affiliates across the country will be remembering the 31 soldiers (SEAL’s, Army, Air Force) killed in action last month by doing the “31 Heroes” WOD.
    Details: http://31heroes.com/

    I think this would be an awesome way to honor these soldiers who made the ultimate sacrafice for our country. Please let me know if anyone is interested in meeting sometime late Saturday morning to complete this partner WOD with me, otherwise I’m going to give it a shot myself.

    AMRAP 31 Min (As Many Reps As Possible)
    8 Thrusters (155/105)
    6 Rope Climbs (15 ft. ascent)
    11 Box Jumps (30/24)

    This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

    Score – Total # of reps

    • Brian says:

      I might be stupid enough to try this, if you don’t mind a slow poke partner. I am down one work out for the week and up for it. I am going to stop reading the workout though, it is a tough one. We can work out the time, I’ll get a hall pass.

      • Rock says:

        Nice. 10am?
        We can definitely scale and modify the wod. 155# thrusters is heavy.
        Any other takers?

      • brian says:

        10 is good for me.

      • Brian says:

        I timed a 400M fast walk/jog with 45 pounds after doing today’s workout. It took 4 minutes. Running is awkward, jogging better, however I used the loose 15 and 30 bags.. Maybe big bag is easier. So we are in for about 6-7 runs. In this workout the sandbag run is the rest. Just an idea what is ahead of us.

      • Rock says:

        Nice recon work. See you tomorrow at 10.

      • Rock says:

        Nice work everyone: Brian, Michael, Christine and LT…great showing for a truly tough workout.

        I had to scale just about everything, and still spent the last 20 minutes laying on my living room floor. Not sure how many reps we got, but the bottom line is a lot of work got done.

      • Good work everyone. Sorry I couldn’t be there. I would have definitely joined for this one if not or vacation.


      • Brian says:

        Thank you Chris for motivating us to get out. I got to do it twice back to back. Thank God for the long weekend. Once with Chris and then with Christine as she needed a partner.

      • Dara says:

        Sorry to have missed this one guys…does refinishing a staircase count as a workout?

        In hell, the ceilings are 4ft high, but you have to sand the entire room over and over and over……

  5. Kevin Olds says:

    all X 3

    WOD : 6:40 – first 2 rope climbs done from seated position

  6. Brian says:

    3×3 215#
    squats felt pretty good.

    5:58 (last rope climb used legs)

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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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