WHITEBOARD – 31 December 2010

Workload: 3 rounds for time: Row 250 m 25 Unbroken Wallballs 20#/14# Rest 5 Minutes then perform: Work up to a 70% 1-Rep Snatch Weight. ¬†Perform 4 sets of 2 Reps at this weight. ¬†Pause in the catch for a 2 second count. Notes: For the workout, please pick a weight for the wallballs that … Continue reading

WHITEBOARD – 30 December 2010

Workload: 1000m Row for Not time? Then: Can you do a hollow rock? Notes: What’s up with the row you ask? Well, don’t be worried about finishing as fast as you can. Work on your stroke rating and the power output. Try to lower your strokes per minute while keeping your pace the same. Think… … Continue reading

WHITEBOARD – 28 December 2010

Workload: 100 Kettlebell Swings – 1.5/1 pood Rest 5 Minutes then: Work on a gymnastic skill from the Gymnastic WOD Notes: Keep it nice and easy with the kettlebell swing. Think about attacking the zipper with the bell (don’t squat the kettlebell), and pop the hip (squeeze the glutes and abs) to finish the pull. … 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...