• Food for Thought:

    The greatest weapon on earth, is the human soul on fire. - Ferdinand Froch

  • Article/Video/Book(s) of the Day:


WHITEBOARD – 14 November 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 3 sets of 8: Pick a light weight to add to stick. The speed should be the same throughout the range of motion. A2. Kettlebell Windmill: 3 sets of 6 (each side) B1. Bench Press: 8rm for the day (~72.5-77.5% 1 rep max), then 10-15% less for 2-3 sets of 8 Workout: 15 Minute … Continue reading

WHITEBOARD – 13 November 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 6 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Build up to a 8rm max for the day inbetween 72.5-77.5% your 1 rep max. Take 10-15% off and hit for 2-3 more sets of 8 Conditioning: 2 Sets of: 3 Minutes of: Bear Crawl: 1 … Continue reading

WHITEBOARD – 10 November 2017

Strength: A1. Bent Hollow Hold: 3x20s A2. Cat / Cow: 10 Reps* *Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them. B1. Hang Power Clean: 4 sets of 2 at … Continue reading

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...