WHITEBOARD – 28 January 2013
Workload:
Build up to a heavy single in the following barbell complex:
A1. 2 Snatch Pulls + 1 Hang Snatch
Deload to 80% and hit the following for 3 sets:
A2. 1 Snatch Pull + 2 Hang Snatches
Then:
3 Rounds:
10-6-4
KB Swings (100/70lbs)5-3-2
Weighted Chin-up (Approximately 1/5 of 1 rep max load)Then:
3 Minutes of Max Burpees
Notes: We learn at an early age how to jump properly. The pic of the day is my little girl mid air after striking a jump in gymnastics. Notice the open hip without a break in the lumbar or thoracic. She has a neutral head position and shoulder girdle. There is a rebend of the knees because she is on her decent. But, what I want you to realize is that the extension found in olympic lifting, burpees, jump-ropes, and jumping are mirrors of each other. Want to be athlete? Learn to master your movement.
Beyul Training 
What can I do with a broken toe?
In general? Anything not standing really; hanging pulls & pushes, ab movements/gymnastic progressions, seated and floor presses, back extensions, and quad extensions (VMO intensive).
80# complex. missed the hang at 85#, not under the bar fast enough. PR hang snatch
65# deload
WOD 60# KB, blue band chin ups
37 burpees.
Power Snatch: worked up to 232. 3lbs off of lifetime PR. Took awhile as I worked up to 215, felt back and dropped back to 155 to work up again.
Snatch Pull + Bar Oscillations (225, 315, 335)
Max 3 Minute set of Burpees: 56
Complex : 185# – drop sets 145#
Wod Completed 100# swings 20# chinups 37 Burpees
Did some snatch work with the group to loosen some muscles. Last night at rugby crossfit:
5×3 rep backsquat: 315
4×6 rep strict press: 135
150 kb swings (1.5 pood)
50 toes to bar
break up as needed. I did 10 sets of 15/5. Done in 14:05