WHITEBOARD – 21 November 2011
Workload:
“Fran”
21-15-9
95/65lb Thrusters
Kipping Pull-ups
Notes: Have a game plan, and try to control your body movements throughout the workout. Don’t beat yourself up if you don’t get a PR. I am not expecting many PRs at this point in our cycle. Have fun.
Beyul Training 
I unfortunately can’t join today. I completed a noncompetative half marathon yeterday of 13 miles. My legs feel like logs.
My goodness, Brian! That’s awesome!
I knew you were going to do the full half marathon haha. I mean honestly what’s the difference between 10 and 13.1 miles?
…
Yah…you making the comment on friday stung my ear and changed my thinking. Thanks for that. I found out that the difference between 10 and 13 is a whole new level of pain. The last three hurt. It was like running an extra 6. After 8 miles it was an entire different mental game for me.
12:04
I think that’s my first Fran Rx’d
What’s worse? Fran or FGB as RXd?
I think Fran is worse because no rest.
FGB by far.
I still.think fran is worse again because of the no rest.
4:59
Did 15 6, 9 6, 9
10:04
Fran and I used to be tight, but she just made my list.
Hatch: Week 3 Day 1
Back Squat:
1*8 205
1*8 220.5
1*6 252
1*6 268
Front Squat:
1*5 162
1*5 190
1*5 202.5
1*5 216
Last rep of 268 and last rep of 216 were both pretty hairy…
30 minute warm-up followed by 4:46 fran. copied kemm’s game plan, worked well.
need to learn the butterfly kip. any tips?
You need to come in at lunch …much better visual teacher.
I’ll be there tomorrow
My subconscious was on my side today – showed up sans sleeve. No lifting for me today.
Ran 5K at a turkey trot of 33:00ish
ate a sandwich and chips while Michael, Kemm and Kevin did Fran. I had Kemm at 5:00.
2 TDs and a 2pt conversion….just saying