WHITEBOARD – 17 January 2012
Workload:
2/4, 4/8, 6/12, 8/16, 6/12, 4/8, 2/4
Deadhang Pull-up
Ball Slams (20/16)Then:
Max distance Row for 1 minute
1 Minute Rest
*Repeat the above set until you reach 1800 meters.
Notes: Ball slams are a pretty easy movement to teach. Pick up a ball, raise it straight overhead and slam it into the ground. The goal is to slam it so hard the ball bounces back into your hands. The problem with the movement is that it can be done lazily. Get the ball overhead and slam it into the ground with a great amount of force EVERY time. Also, don’t hyperextend your back when the ball is overhead, be aware of that your positioning.
Weight the pull-ups if 32 pull-ups is not overly challenging for you. Don’t pick too much weight as to completely slow down the movement.
Beyul Training 
Done w/30lb dumbbell for pull-ups
5rs + 53s for the row
Done, sub one arm row for pull ups, 25#
Row 7:29
pull-ups unweighted, timed at 10:30 just to keep it honest
row: 8:03. Sunday caught up with me.
That was 7 rds, 3 seconds on the row.
wod 1 done
row 6rs + :05
30# on wod, didn’t do row
Hatch Cycle Week 11 Day 1 “Max Effort Back Squat”
Back Squat:
1*5 190
1*3 220.5
1*2 252
1*2 283.5
1*1 300
1*1 323
1*1 335
1*1 345
1*1 352
1*1 355
1*1 360
1*1 365
1*1 368
1*1 370
Front Squat:
1*5 162
1*5 190
1*5 202.5
1*5 202.5
My previous PR was 315. Thanks to the Hatch Cycle, I shattered it today by 55 #’s. Feels really satisfying to see all the work pay off in terms of numbers, but also the residual gains in my other lifts as well. Great day.
It’s hard to know what to say. That was incredibly impressive, Paul. Very inspiring.
What he said. Good work Paul, very impressive gains.
Beyultraining.com
:O
New goal:
Quads like Paul
Plain old awesome
Thanks guys.
They say you can judge a person by the company they keep…I wouldn’t be able to progress without the support of the group.
wod 1 with 20# dumbell
row – just under 6 min of total row time ( so 6 rounds )
Trained at a sick Crossfit gym in South Baltimore. First time using Eleiko bars, they are butter. Six platforms in the front of the warehouse with about 20 people getting strong and WOD classes in the back.
Snatch drops up to 175×3
Snatch+hang snatch up to 185
Cleanx2+jerkx2 up to 255
Front squat up to 310×2
Paul….you are FIRE…..keep up the hard work!