WHITEBOARD – 1 March 2011

Workload: 4 rounds of: 2-3-5: Deadhang Chin-up (*Load with 50% 1-rep max load or perform strict Inverted Rows for sub) Deadlift (70% 1-rep max) Notes: The loads for the chin-up and deadlift are not meant to be easy.  The set of 5 for each round should be challenging.  If you do not have a deadhang perform … Continue reading

WHITEBOARD – 28 February 2011

Workload: Front Squat 3-3-3-1-1-1 Rest 5-10 Minutes then: 3 Rounds for time: 20 Kettlebell Swings 10 Walking Lunges w/kettlebell overhead (10 Each leg & arm) 20 Push-ups Notes: For the walking lunges snatch or clean and press the kettlebell to a full lockout.  Once you have the kettlebell secure perform 10 alternating walking lunges with … Continue reading

WHITEBOARD – 25 February 2011

WORKLOAD: “FRAN” 21-15-9 Barbell Thruster (95/65) Kipping Pull-up Notes: It is a short day… hopefully.    

  • 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...