WHITEBOARD – 27 March 2012

Farnsworth house

Workload 3 Deadhang Chin-ups 200m Row 20 KB Swings (70/55 to Chest) 6 Chin-ups 200m Row 15 KG Swings 12 Chin-ups 200m Row 10 KB Swings 15 Chin-ups 200m Row 5 KB Swings *Rest 30s inbetween each set (Chin-ups, row, swings) Notes: Chin-ups are deadhang. With that said, you should be able to do them … Continue reading

WHITEBOARD – 26 March 2012

Workload: Back Squat *Work up to a heavy 3 rep max *2 Sets of 3 at 85% after you hit your max. Then: 6 Rounds of: 50m Sled Push (160/100lbs) 15 Push-ups Notes: The squats should not be slow!  Your 3 rep max is not a absolute max.  It should be a 3 rep max … Continue reading

WHITEBOARD – 19 Mar 2012

Workload: Complete the following: 500m Row 1 Round of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings 375m Row 2 Rounds of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings 250m Row 3 Rounds of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings 125m Row 4 Rounds of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings Notes: REST 90s … 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...