WHITEBOARD – 1 November 2011

Workload: Every two minutes, for 20 minutes, perform the following: 20 Calorie Row 8 Kettlebell Swings (100/75) Notes: Have fun

WHITEBOARD – 31 October 2011

Workload: Power Clean + Front Squat (1×1)x10 Then: 8 Rounds of: 20s Air Squats 10s Rest 20s Push-ups 10s Rest 20s Deadhang Pull-ups 10s Rest Notes: In the first section you perform 1 power clean followed by 1 front squat. You do this sequence for 10 sets. Build up to a max for the day. … Continue reading

WHITEBOARD – 28 October 2011

Workload: 6 Rounds of:  3 Power Snatches (135/95lb) 6 Box Jumps (30/34”) 9 Chest-to-bar pull-ups Then: 1 minute of L-Hang *Record how long it takes to collect 60s of L-Hang.  If you can not hold a L-Hang for consecutive seconds perform a hang with the knees into the chest. Notes: Have fun

  • 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...