WHITEBOARD – 31 January 2011

Workload: Ten 90s Rounds of the following: 5 Chin-ups (Deadhang) 5 Overhead KB Swings (70/55) Row the remainder of the 90s *Record total Meters Rowed Notes: For the workout you put the clock on a 90s counter.  You can think of it as ten rounds.  You perform 5 strict chin-ups and 5 overhead KB swings … Continue reading

WHITEBOARD – 30 January 2012

Workload: Back Squat: 10 Reps x 60% 1 Rep Max 5 Reps x 70% 5 Reps x 75% 5 Reps x 60% 1 Set of Max Reps at 80% 1 rep max *Rest 2 minutes inbetween all sets Then: 5 Rounds of: 7 Reps Dumbbell Bench Press 5 Goblet Squats *Use dumbbells close to 50% … Continue reading

WHITEBOARD – 27 January 2012

Workload: “Diane” 21-15-9Deadlift (225/175lbs) Handstand Push-ups Notes: Goodluck.  Modify or sub the handstands if you can’t do a max set of 8-10 of these.

  • 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...