WHITEBOARD – 7 December 2011
Workload:
For time (15 minute Cap):
Unbroken Double-Unders:
10-20-30-40-50-40-30-20-10
*Perform 5 Weighted Pull-ups inbetween each successful round
Notes: The double-unders are to be performed unbroken. Hence if you make 9 doubles but mess up at 10 you have to redo the first set. Inbetween each succesful set perform 5 weighted pull-ups. Pick a weight you can hit consistently for the pull-ups. Set 1 is ten reps, set 2 20 reps, etc.
If you can not do double-unders perform 3xsingles with no penalty. If you can do doubles but are not proficient at them yet lower the reps for each set (ex: 5-10-15-20-25-20-15-10-5).
Beyul Training 
Strict or kipping for pull-ups?
Strict
Beyultraining.com
Damn, wrong answer
I may be wrong, but I am going to assume that every weighted pullup wod we have will be strict?
Pretty much. You can always assume rd strict unless I specifically say not.
Beyultraining.com
subbed muscle-ups because I felt like it
everything and I mean everything unbroken
15:05
not that impressive until you read Kemm’s post below.
I’ll even post it right below yours for maximum satisfaction
29:01
Ended the workout with 113 consecutive double unders.
ahhhhhhhhhh
wait for it…
18:24 3x singles (forgot about the cap)
Weighted 15,15,10 and then unweighted
3x Singles. Went up to the top 30/60/90/120/150 and timed out on the way down in the 120’s.
Pull ups 15# dumb bell on a chain belt. All exercises unbroken, pull ups were all DH.
subbed muscle ups because… others were having so much fun with it.
I got three rounds muscle ups unbroken and then fell apart.
switched to practicing double unders. Strung some real ones together nicely for the first time. Lot more practice left to go on them.
Lumberjack 20:
For time:
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
Time: 39:38
I do this workout once a year on the anniversary of my first day doing Crossfit. I still remember that day very well and the feeling after I finished the workout i’ll probably never forget. I do this once a year to prove to myself that no matter how hard a wod is, nothing will come close to what I experienced that first day.
Working out with this group has changed my life completely and I don’t know where I would be without the programming, training, and comradery of this group. It’s been 2 years and you guys have kept me going every day. Thank you.
No wonder you were so spent. I had no idea you did all that bro.
Very nice job. I only saw the end of it and it looked strong.
–Freddy
Cleans:
255×3+1Jerk
285×3
300×2 (F 3rd)
300×2 (F 3rd)
Clean Pulls
330x3x3
16:27, subbed muscle-ups cause all the cool kids were doing it.
I broke yet another jump rope today, so I just ordered 3 Rogue speed ropes for everyone to use. They take a little getting used to, but I think they’re the tits. Kramli, be on the lookout for a package. Merry Christmas, Happy Hanukkah.