WHITEBOARD – 1 September 2011

WORKLOAD: Back Squats *Work up to a 3 rep max for the day.  Once you hit the max peform 3 more sets of 3 at 90% your max  Then:  4 Rounds: 1 Rope Climb 5 Deadhang Chin-ups 10 Kettlebell Swings (Chest) 100/7olbs Notes:  Max of the day… what the hell does that mean?  You see a … Continue reading

WHITEBOARD – 31 August 2011

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

WHITEBOARD – 30 August 2011

Workload: 4 Rounds of: 20 Kettlebell Swings (Overhead) 2 pood/1.5 20 Double-Unders Rest 5-10 Minutes then: 3 Rounds of max rep kipping pull-ups *Rest 1 minute in-between each round Notes: Kettlebell swings are to be performed to full extension.  If you have mobility issues (bad thoracic extension, shoulder extension, or hip extension), that contribute to … 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...