• Food for Thought:

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

  • Article/Video/Book(s) of the Day:


WHITEBOARD – 18 August 2017

Strength: A1. Bent Hollow Hold: 3x30s 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. Power Snatch + Overhead Squat (1+1): 5 sets … Continue reading

WHITEBOARD – 17 August 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 6 each A2. Standing Trunk Circle – 5 Reps each way B1. Chin-Up Hold on Rings: 3 sets of 30s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Hovering Trap Bar Deadlift:  5 sets of 4 at 70% 1 rep max -Hovering means you do not … Continue reading

WHITEBOARD – 15 January 2017

Strength: A1. Floor Planche Lean: 3 sets of 8 leans (2 sec pause at the forward position) A2. Swivel Hips*: 10e side *Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times. B1. Elevated Pistol Squats – 3 sets of 4 each B2. Hip Reach + External Rotation Lift: 5 … 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...