WHITEBOARD – 8 November 2012
Workload:
Clean: Work up to heavy single.
Then:
Complex: 1 Clean + 3 Front Squats – Perform complex on the minute for 10 minutes at 75% max clean
Then:
2 Minutes in a Handstand.
Notes: If you start to fail at the complex lower the weight as the rounds progress. I would prefer you to suck it up and hit your reps, as 75% should be doable. For the handstand holds, try to progress your movement (wherever that may be). Can you hold for 1 minute at a time? Think about pushing the weight from hand to hand, or trying to get your toes to come away from the wall 1 inch. Piked Handstand? Do 1/4 of the time in a handstand hold position that is a little more challenging, then go back to your comfortable position. We should always be playing at the edge of where control and discomfort meet. You want to challenge yourself and you won’t do that in a safe place, but you also need to know that progress comes from slow progression.
Lets make a fine brisket out of everyone and get some slow roasting going!
Beyul Training 
Missed the post so did snatch drops and snatch:
3×3 snatch drops then 15 minutes of snatch work – 10 minutes of 2 snatch every minute and 5 minutes of 1 snatch (heavier) every minute
I like the workouts you come up with a lot more than Brian’s.
The picture today is making me incredibly hungry…
It does look good. Anyone have a smoker?
Beyultraining.com
Oh yeah, but we’re more like pulled pork people
good video for this group…http://www.5min.com/Video/Kelly-Starrett-of-Crossfit-San-Francisco-517516680
you had me at kelly starrett
thought you might enjoy that one Dara.
Hatch Cycle Week 1 Day 2
Back Squat:
1*10 204
1*8 221
1*8 238
1*8 255
Front Squat:
1*5 186
1*5 201.5
1*5 217
1*5 217
Hurt worse than day 1. The fatigue was noticeable in each set, but it’s done.
Very jealous you are done
Beyultraining.com
Hatch Cycle Week 1 Day 2
B. Squat
243x10x1
263.5x8x1
284x8x1
304x8x1
F. Squat:
216x5x1
234x5x1
255x5x2
205 clean
155# complex
two rounds:
1:10
1:00