WHITEBOARD – 22 Decemeber 2011
Workload:
Strict Overhead Press
3-3-2-1-1-1Then:
10 Rounds of:
10 Kettlebell Swings (Full Extension)
10 Double-Unders
Notes: Pick the weight for the kettlebell. Be smart, but don’t make it easy on yourself. Senior Kramli was tossing around ideas for the programming today. That got me thinking, what do you all want to see in 2012? It doesn’t have to just revolve around programming, it can be anything you can think of. (Keep it PG – Brian I am looking at you with your appreciation of all things athletic).
Beyul Training 
In the past year two events really stood out in my mind outside of the programming; the rowing demonstration which I unfortunately missed but reap the benefits of through further instruction, and the Olympians coming in to work with is. Both of these events centered around well versed athletics in their respective disciplines preaching form and function. I think bringing someone in for an instructional demo would be great. Swimming, running, gymnastic skill, etc. Something outside our normal comfort zone of barbells, but also something that could easily be incorporated to our wods.
Also, more strongman stuff. I know the issue was storing stones, kegs, etc., but we wanted a lifting platform and made room for that so…Plus it would be a lot of fun imo.
Few ideas for 2012
Look forward to seeing Dana Jr in 2012.
Lots of more workouts in front of the gym. shirts off, loud music, mingle with the neighbors.
Some team oriented WODs. I have a feeling it will push folks differently than singles.
We need to finally get atlas stones for Paul.
Need Dara to get K-Star to come in.
Official score keeper and judge for Dan and Kemm to minimize the rule and standard creep.
The Dana lead classes were great. Hope to see more.
Maybe a fight gone bad meet where everyone is responsible to bring one to two recruits. Boast the numbers. Get some new members in the gym.
Patch up the platform for when Kevin reaches 600 on the DL.
Get someone into cfg regions.
It would be a lot of fun to do some of that strongman stuff. The origins of these contests are very interesting:
http://en.wikipedia.org/wiki/Unspunnenfest
I like the things that build or foster functional strength and practical/usable skills, and incorporating them into metcon workouts.
Pull ups are practical skills. So are muscle ups, dips, and all the bar and KB strength movements. It’s conceivable you might someday have to pull yourself up to, and over something.
I also appreciate the occasional workouts where the focus is on doing ONE thing, but doing it 100% right – like clean or snatch days where the emphasis is on good technique, which I still don’t have. To that end, another monthly OLY clinic please. I couldn’t attend them all but I felt like I got a whole lot out of that.
Would like to see some emphasis on rotating through major muscle groups regularly.
And most importantly, we need to get some new people in the crew. I’m still the greenhorn from a year ago. Let’s beat the bongo drums guys. This is a really good thing we have here.
–Freddy
More Oly lifting
More swimming so I can beat Kramli
Cycling anyone?
And I’m planning on taking rowing lessons. Like a real scull, on the water. Watch out
As for picking up new members to the cult, er, ah, crew….let’s not overlook the fact that there is a whole contingent of people who work out in the evenings. We welcomed Chris Rock this year. How about we each make it a goal to introduce one new person? Take a cue from Michael and introduce ourselves to fellow gym members and encourage them to get on the board?
I say we have a good ole fashion throw down next year: lunch crew vs. night crew.
We’ll have the WOD already done and those lunch boys will still be chatting like a bunch of old ladies.
3×95 2×115 3×105 2×115 1×125 2×120 125F 125F 1×122
100×60# kb swings 7:04 (no rope)
115 135 145 X 3
155 x 2
165 175 185 x 1 ( PR )
WOD – 9:42
Hatch Cycle Week 7 Day 2:
Back Squat:
1*4 220.5
1*4 236
1*4 252
1*4 268
Front Squat:
1*5 162
1*5 175.5
1*5 190
1*5 190
155#
115, 135, 135, 155, 160, 160 (body weight)
7:51 with 1 pood
50-55-60-65-70-72f
Can’t believe a fail at 72, but it is what it is
WOD 12:30, but with at least a 2 minute first aid run to tape some blisters
all but two of double under sets unbroken, which has to be some type of PR
115X3,135X3,145X3,155X2,165X1,187(F),180(f),170
WOD completed. My doubleunders have stepped up to a improved level of horrible.