WORKLOAD: Double “Murph“ 2 Mile Run 200 Pull-ups 400 Push-ups 600 Bodyweight Squats 2 Mile Run Notes: Long one today!  Make sure you pace the 2 mile runs accordingly.  You don’t want to sprint out of the gate and realize you still have a hour of work in-front of you.  For all those that will … Continue reading

WHITEBOARD – 31 March 2011

Workload: Mobility WOD Then: 21-15-9 135/95lb Front Squat Chest-to-bar Kipping Pull-up Notes: Take a look at the mobility wod please!  We are seeing great gains with the individuals that are focusing on the mobility WOD regularly.  The workout it is a simple one, the bar must be cleaned from the ground to your front rack … Continue reading

WHITEBOARD – 30 March 2011

Workload: Max Dumbbell Turkish Get-up Notes: For the weight to count you must successfully complete 1 rep on each the left and right.  Take a look at Zac Even-Esh’s video to see how to complete.  The only thing I would note is to push the hip up a little higher to transfer the leg under. … 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...