WHITEBOARD – 16 May 2012
Workload:
2000m Row
*Done at 70% effortThen:
Free Play.
Notes: Just like last week, keep the row aerobic and don’t push it too hard. After that pick something to work on. It could be technique work in one of the classic lifts, positioning and drill work in a gymnastic movement, or ungluing some nastiness in regards to you ROM.
Which Rocky is the picture of the day from? Also, to further ingrain your fear of falling during a box jumps take a look:
Beyul Training 
Hi Everybody,
I am hosting a “Murph” workout on memorial day at a track near my house. There are pull up bars there. Official debrief, beverages and food afterward. Shower and hot tub available.
The NH fitness crew is cheerfully invited.
Quick registration so I have a head count:
https://docs.google.com/spreadsheet/viewform?formkey=dE9uWk5IemFiSFZsVnRHRDVwRU50OGc6MQ
Scaled versions are totally welcome, and many will be doing it that way. There will be some pull-up assist bands there, and I am furnishing cold water on scene. I will be in touch with everyone on the roster with directions and such.
BYO:
Water bottle
Towel
Swim Trunks
–Freddy
Great idea Freddy! I’ll be outta town that day, but maybe I’ll do a mini-Murph on my own
Which Rocky is the image “rocky_iv_training.jpg” ?
row 7:54
worked on some double unders
Stop clicking on the file! Any good Rocky fan would know the movie anyway.
Workout complete. Did some snatch work focusing on keeping balance in the feet.
Beyultraining.com
Epic beard, ‘roid muscles, vascular as eff, yeah definitely Rocky 4.
did the first part of yesterdays wod: roughly 8ish minutes
scapula strengthening work.
who can forget the training barn. it might go down as one of the first crossfit boxes.
2000m row 9:09. and that was after (drumroll please)…..
Overhead squat 85#, PR by 15#.
nice job!