WHITEBOARD – 1 June 2011

Workload: 5 Rounds: 45s Row (For Max Calories) 45s Max Sledgehammer Hits 75s Rest Rest 5 Minutes then perform: 3 Max sets of Push-ups Beginners do bodyweight on knees, intermediate on your toes, and advanced on toes & w/45lb plate on back Rest exactly 120s in-between sets Notes:  Remember to be cognitive of your back … Continue reading

WHITEBOARD – 31 May 2011

WORKLOAD: Overhead Squat  *Work up to 2 rep max, and then complete 3 sets of 4 at 75% of the max load w/ 1 sec pause at bottom. Then: 10 Rounds of: 20m Shuttle Run (10m out 10m back) 5 Clapping Push-ups 10 Overhead Ball Slams 30s rest Notes: Go over to the Athlete of … Continue reading

WHITEBOARD – 27 May 2011

WORKLOAD: 6 Rounds of: 15 yard Prowler Push (Tall Bars) 15 yard Prowler Drag (Low bars) 60s Rest *Rest 3 Minutes after completing 6 rounds and repeat for additional 6 rounds. **135/90lbs Notes: There are 12 working rounds in total.  Make sure to use the tall bars for the push and the low t-handle for … 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...