WHITEBOARD – 26 April 2011

Workload: 3 Rounds of: Row 100m Row 300m Row 500m *Rest 90s inbetween rows the 1st round, 75s the 2nd round, 60s the 3rd round Immediately following your last row you have 3 minutes to complete as many deadhang chin-ups as possible. Notes: Take notice of the rest intervals for all 3 rounds of the … Continue reading

WHITEBOARD – 25 April 2011

Workload: Dara’s Request – See notes below Then: “Dara” 4 Rounds: 400m Sandbag shoulder carry (1/4 body weight) 20 Back Sandbag Squats *Everytime the sandbag touches the ground you must perform 10 STRICT Push-ups as a penalty. Notes:  The sandbag must be supported on the shoulder or back during the duration of the carry.  You … Continue reading

WHITEBOARD – 22 April 2011

Workload: Pick any movement that is either one of your least favorite movements or just one you aren’t comfortable with.  Take some time to play around with the movement and try to make it better! Notes:  Enjoy the weekend and get ready for another training cycle. Question of the day, what is your favorite book … 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...