WHITEBOARD – 30 December 2011

Workload: 7 Rounds of: 1 Power Clean 3 Front Squats 1 Rack to overhead *Rest 180s inbetween sets Notes: Perform the complex with a heavy barbell. Start with a weight you feel confident with and move up with each succesful round. Post best load for a completed round. Barbell complexes are great for building some … Continue reading

WHITEBOARD – 29 December 2011

Workload: 1 Max effort 400m Run (Warm-up properally) Then: 5 Rounds of: 5 Strict Chin-ups 10 Inverted Rows Notes: Make sure you body is fully warm before performing your one 400m run.  That means sweating and loose.  Think about a 5 minute cardio warm-up followed by a dynamic warm-up.  Then I would suggest running a … Continue reading

WHITEBOARD – 28 December 2011

Workload: 10 Rounds of Cindy  5 Pull-ups 10 Push-ups 15 Sit-ups Then: Mobility WOD of your choice Notes: Pull-ups are kipping and the ten rounds are to be performed at peak intensity. It is the only thing you have for the day. For those that did some “cindy” yesterday hit the 500m row at full … 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...