Katie Kramli_Stretching_Peace
  • Food for Thought:

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

  • Article/Video/Book(s) of the Day:


WHITEBOARD – 21 February 2017

Warm-up/Strength: A1. Tuck-Up: 3 sets of 10* A2. Stiff Legged Windmill – 5 Reps each side B1. Parallette Push-ups: 3 sets of 8* B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark C1. Strict Dumbbell Bench Press: 3 sets of 10 – At 75% your max set of … Continue reading


WHITEBOARD – 17 February 2017

Strength: A1. Bent Hollow Hold: 3x60s 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. Trap Bar Deadlift: Build to … Continue reading


WHITEBOARD – 16 February 2017

Warm-up/Strength: A1. Elbow Side Plank Twist: 3 sets of 15e Side A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 3 sets of 12 B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Muscle Snatch + Overhead Squat: 2 sets of 3+3 (~65% max snatch or 37.5% max squat – whatever is higher) & 2 sets of … 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...