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  • Food for Thought:

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

  • Article/Video/Book(s) of the Day:

    http://www.youtube.com/watch?v=6vAbpve1cq4

WHITEBOARD – 19 February 2018

Strength: A1. Bent Hollow Hold: 3x48s 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. Back Squat: Work up to a set … Continue reading

WHITEBOARD – 16 February 2018

Movement Prep: 1a. Hollow Body Rock: 4 sets of 24s 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 – 15 February 2018

Warm-up/Strength: A1. Plank Holds: 4 sets of 15s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 4 sets of 6 B2. KB Halo – 5 Rotations each way Workout: 5x: 200m Sandbag Carry (On back: 1/2 BW or 1/2 max back squat) 45s Plank Hold: Butt squeezed, thighs together & hip slightly tucked. Cooldown: Supine Trap Stretch: 120s Hold … 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...