WORKLOAD: Sea: 75m swim 45s rest 75m Swim 30s Rest 75m Swim 15s Rest 50m Swim 45s Rest 50m swim 30s Rest 50m Swim 15s Rest 25m Swim 15s Rest 25m Swim 15s Rest 25m Swim 15s Rest Land: 300m row 45s rest 300m Row 30s Rest 300m Row 15s Rest 220m Row 45s Rest … Continue reading


WORKLOAD: Tight Hips Mobility WOD Then: 24 Back Squats (70%, 1 rep max from 27 JUNE 2011) *Perform in as little sets as possible.  Try to complete all 24 in sets of 3-6.  DO NOT do more than 6 reps without setting the bar back down. **Do not rest more than 30s in-between sets. Notes: We … Continue reading


Workload: Internal Hip Rotation w/Extension – Mobility WOD Then: 400m Run *Rest 90s & repeat for 4 total rounds Then: Max Rep Push-up *Rest 60s & repeat for 3 total rounds Notes: Record time for each lap & total reps for all 3 sets.  Inside ring on the track is 400m or there is a … 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...