• Food for Thought:

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

  • Article/Video/Book(s) of the Day:


WHITEBOARD – 12 January 2018

Movement Prep: 1a. Hollow Body Rock: 4 sets of  12s holds 1b. Shoulder Bridge Rock: 5 reps *If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is a rock, not static! **For the shoulder bridge, rock your hips from the ground … Continue reading

WHITEBOARD – 11 January 2018

Warm-up/Strength: A1. Elbow Side Plank Twist: 4 sets of 10e Side A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 4 sets of 6 B2. Bent Twisting Lat Stretch 15s Hold eSide* *You can grip the ballet bar for this Workout: 15 minute AMRAP: 10 Wallballs 5 Pull-ups 250m Row Cooldown: Supine Trap Stretch: 120s Hold Try to round your spine a … Continue reading

WHITEBOARD – 09 January 2018

Warm-up/Strength: A1. Tuck-Up: 4 sets of 12 A2. Stiff Legged Windmill – 5 Reps each side B1. Parallette Push-ups: 4 sets of 10 B2. Wrist Conditioning: 4 sets of 6: https://www.youtube.com/watch?v=eq1Mnc7SzSs C. DB Bench Press: Build to a moderate 10 rep max for the day, then deload 10-15% and hit 3 more sets of 10. You … 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...