WHITEBOARD – 9 November 2011
Workload:
Mobility WOD of your choice
Gymnastic Skill work – 20 minutes minimum
Mobility WOD of your choice
Notes: Pick two mobility WODs and some gymnastic skill to work on and call it a day.
Also, it is Michael Glaesemann’s 1 year anniversary following the whiteboard. His desire for self improvement and his inability to make any excuses has driven him to reach some pretty incredible milestones within this year.
May I say it has been a pleasure sharing some small part of your journey Michael, and I am humbled by the trust and commitment you have given to my programming.
Thank you.
Beyul Training 
I second that emotion and add…Michael has nothing but positive, motivating things to say about everyone.
And he’s reminded me of the value of learning (and remembering!) names.
LowBarBackSquat
255×5
275×5
300×5
315×5
335×5
Press
115×5
135×5
145×5
155×5
165×5
Michael……Great year!
Congrats Michael! I’ve witnessed your numbers steadily improve every week. Keep it up.
Little motivation for Dana on his road to 300. The picture is a little dark, I think I see Dana in there.
Good motivation, thanks B. We will keep this training moving along
Took me a bit longer than expected to put this together, but I want to
reflect on the past year. It’s been a pretty remarkable
year for me. I’ve made significant changes in my life, and all of you
have played a significant part in it.
My first day in the gym was November 9, 2010. At 5’6″ and 36 years
old, I weighed 232#. The workout was “Half Cindy with a Side of Row”,
posted on the New Hope Fitness website
http://newhopefitness.wordpress.com/2010/11/09/10-9-2010/
For time:
* 1000 Meter Row
* 10 Rounds of “Cindy”
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
* 1000 Meter Row
And my results:
40:00 (5 x Cindy with a strap/on my knees)
first row: 5:00
second row: approx 6:00
Paul commented, “I would like to officially welcome Michael to the
board. Stick with it, it gets worse haha.” Dana followed up with
“I second the welcome to Michael. It doesn’t get worse, it just never gets better…”
Things have changed quite a bit since then. I’m now 185#, and measurably
stronger. Some highlights:
* 1 x deadlift 2010-11-18 205
* 1 x deadlift 2011-11-08 375
* 1 x back squat 2011-05-02 235
* 3 x back squat 2011-09-02 235
* 1 x front squat 2011-01-03 185
* 1 x front squat 2011-09-27 205
* 1 x overhead squat 2011-08-18 105
* 1 x overhead squat 2011-10-17 135
* 1 x bench press 2010-12-13 150
* 3 x floor press 2011-10-27 170
* 1 x push press 2011-01-18 115
* 2 x push press 2011-11-02 150
* 1 mile run 2010-12-01 11:11
* 1 mile run 2011-03-17 8:22
* max height box jump 2011-03-10 34.5
* max height box jump 2011-10-20 36.5
* 1 x deadhang pull-up 2011-01-10 X (couldn’t do an unweighted pull-up)
* 1 x deadhang pull-up 2011-10-12 45
* max handstand hold 2010-11-10 elevated pike instead of handstand hold
* max handstand hold 2011-10-13 1:19
I’ve put in a lot of effort and have seen concrete benefits. This is
something I’m proud of.
But what I find even more remarkable is the group of people I’ve
found, and the gains we all have seen. I looked through the past year
of whiteboard results. Not everyone posts there consistently so I’m
sure there are gains I’ve missed. Initial values are the first
results I found since I’ve started, and second values are the highest
I’ve found in that year. Corrections and additions welcome!
Dan Kramli
* 1 x power clean 2010-12-16 230
* 1 x clean 2011-02-01 240
* 1 x hang power clean 2011-05-06 215
* 1 x hang power clean 2011-06-09 230
* max handstand hold 2011-01-25 1:00
* max handstand hold 2011-10-13 1:25
* 1 x chin-up 2011-02-04 110
* 1 x chin-up 2011-03-14 120
* max height box jump 2011-03-10 42
* max height box jump 2011-06-28 44
Dan also continues to provide a fantastic and honest environment for
all of us at New Hope Fitness. I feel privileged to be able to work
out with him every day.
Matt Kemmerer
* 1 x deadlift 2010-11-18 340
* 1 x deadlift 2011-10-25 410
* 1 x push press 2011-01-27 185
* 1 x push press 2011-09-08 200
* 1 x back squat 2010-12-06 235
* 1 x back squat 2011-05-02 265
* 1 x front squat 2011-01-03 225
* 1 x front squat 2011-05-25 245
* 1 x bench press 2010-12-13 235
* 3 x floor press 2011-10-27 240
* max handstand hold 2011-01-25 1:15
* max handstand hold 2011-06-30 1:46
* 1 x clean & jerk 2010-11-15 175
* 1 x power clean & jerk 2011-08-22 185
* 1 x snatch 2011-01-12 125
* 1 x snatch 2011-08-14 140
Kevin Olds
* 5K run 2011-04-06 30:11
* 5K run 2011-09-20 25:34
* max height box jump 2011-03-10 48.75
* max height box jump 2011-10-20 49.5
* 1 x pull-up 2011-01-10 80
* 1 x pull-up 2011-10-12 90
* 1 x front squat 2011-01-03 275
* 1 x front squat 2011-09-27 300
* 2 x overhead squat 2011-05-31 135
* 2 x overhead squat 2011-10-17 145
* 1 x deadlift 2010-11-18 455
* 1 x deadlift 2011-03-16 500
* 1 x deadlift 2011-09-06 550
On 2010-11-18, Dana predicted Kevin would deadlifts 500# within six
months. Two days short of four months later, he does. Less than six
month after, he lifts 550#!
* 1 x snatch 2011-01-12 155
* 1 x snatch 2011-08-15 190
* 1 x clean & jerk 2010-11-15 215
* 1 x power clean & jerk 2011-08-22 230
* 1 x power clean 2010-12-16 220
* 1 x power clean 2011-08-22 235
Paul Dedik
* 1 x deadlift 2010-11-18 385
* 1 x deadlift 2011-05-10 420
* 1 x back squat 2010-12-06 300
* 1 x back squat 2011-06-27 315
* 1 x bench press 2010-12-13 225
* 1 x bench press 2011-05-18 227
And he completed his first triathlon at the beginning of October!
LT
* 1 x snatch 2011-01-12 165
* 1 x snatch 2011-03-23 200
* 1 x power clean 2010-12-16 250
* 1 x clean 2011-02-01 275
Robin
* 1 x deadlift 2011-01-24 205
* 1 x deadlift 2011-05-10 215
Robin always makes me challenge myself. When she misses a couple of
days, she just doubles up the work out the next time she comes it.
Rock
* 1 x deadlift 2011-09-06 315
* 1 x deadlift 2011-11-08 360
* 1 x clean 2011-02-01 184
* 3 x power clean 2011-07-12 205
Brian
* 1 x hang power clean 2011-04-29 185
* 1 x hang power clean 2011-06-09 205
* 3 x back squat 2011-11-07 240
* 1 x front squat 2011-05-25 135
* 1 x front squat 2011-09-27 220
This is a guy who wouldn’t even squat when I started a year ago.
Plus, Brian’s epic sled push https://beyultraining.com/2011/09/29/whiteboard-30-september-2011/
Christine ran a marathon.
Alex completed a triathlon of his own.
Dana continues to program challenges for all of us and continues to
inspire with every lift he makes.
Freddy has been doing his own thing, but has made really impressive
gains on his pull-ups and swims.
And if anything can make me happier than the changes I’ve seen in myself,
it’s Dara’s amazing awesomeness.
And look how the gym has changed! One and a half pood was the heavy
kettlebell when I started. We now have Big Red, sandbags, sleds,
ropes, a bar rack, plate racks, a lifting platform. We’ve had an
Olympic rower teach us how to stroke, Olympic lifters and coaches show
us how to lift. I had no idea that’s what I was going to be getting
myself in to.
We’re doing amazing things. Thank you all for a great first year! I
look forward to seeing what happens next!