WHITEBOARD – 21 February 2012
Workload:
If you didn’t do yesterday because of the Holiday, do that!
If you did yesterday perform:
6 Rounds of:
200m Run
15 Kettlebell Swings
Notes: Again, make sure you do the squat workout if you didn’t do it yesterday! If you are doing todays, make sure to do the couch stretch after and a good dynamic warm-up prior to the workout. Take notice of your toes during your swings. Are they pointed out? Are they pointed straight? What feels more comfortable?
Beyul Training 
I signed up for the Freestyle Connection Seminar at CrossFit Manayunk with Carl Paoli Sat June 2nd. Micheal and Kemm seemed interested.
http://nakaathletics.com/cfmy-seminar
Anyone doing the Open WOD’s for the CrossFit games?
Nah, not this year. I’ll follow the wods, but I don’t think anyone actually signed up.
I don’t believe we have anyone signed up this year.
Beyultraining.com
KB swings for today – poodage, OH or to chest?
Chest and whatever feels good. No real need to be overly ambitious with the weight today.
Beyultraining.com
It will be ambitious just to make my legs move in something that resembles a run.
You should follow my lead and run more often.
Beyultraining.com
(270 1RM) 165, 190, 205, 165, 8×215 (+2 questionables)
9:48 @85#
However, my actual 1RM backsquat is 280, not 270, so I’ve been shorting myself the past 3 weeks.
All screwed up. Even though I intended to do 215#, I put on 45 + 35 + 10 on each side, which is 225. So at least the my 80% was 80% of my 1RM, even though the rest of the workout was light. Learn to count, self.
Work up to a heavy Snatch High Pull+Hang Snatch
205(F)
205(PR)
210(PR)
215(PR)
Push Press: Heavy set of 5, two drop sets
worked up to:
185
175
175
Back Squat:
265×4
305×4
305×4
305×4
Good work P
Beyultraining.com
max push ups in 2 minutes: 83
wait 2 minutes
max sit ups in 2 minutes: 66
wait 2 minutes
max single set of deadhang pullups: 22
7 rounds of the run/kb at 1.5 pood. Took it easy… fighting a cold.
I ran. I kettlebelled. 13:00ish minutes (don’t laugh). 40# KB
It was the first time in a long time my legs and not my lungs were the limiting factor.