WHITEBOARD – 29 February 2012

Workload: Max Effort Bench Press  Then: Mobility WOD of your choice  Notes: How are your legs feeling?  Be smart and hit some good tissue work (Foam Roller, lacrosse balls, etc) and really beat up on the quads, inner legs, and IT band.  Check the mobility wod out for a good one that was recently posted … Continue reading

WHITEBOARD – 28 February 2012

Worload: “Karen” 150 Wallballs (20/14) Notes: Two days in a row of a squatting mechanic, so make sure to hit your mobility hot spots pre & post workout for this one.  Try not to “Bottom” out the squat by letting the low back flex and the knees cave in.  If you see this happening take … Continue reading

WHITEBOARD – 27 February 2012

Workload: 1 Rep Max Back Squat  Then: 500m Row  Notes: Build up to a heavy 1 rep back squat.  Hopefully if you have been following the squat cycle consistently you should be hitting a PR.  Post, and let me know how it goes. Measurement week, so you will see the traditional named Crossfit style workouts … 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...