WHITEBOARD – 30 April 2012

Workload: 1 & 1/4 Front Squats *Work up to a challenging set of 5, then perform 2 more sets at 90%. Then: Perform 6 Rounds of: Max Rep Handstand Push-ups 200m Run Notes: Click the link above for an example of the squats.  You should CONTROLL the decent. Then once you reach the bottom portion … Continue reading

WHITEBOARD – 27 April 2012

Workload: Work up to a Max Snatch Then: Work up to a Max Clean & Jerk Then: Enjoy your weekend. Notes: Testing day. Obviously since you are working up to max in two movements don’t burn yourself out with a lot of failed reps. Be smart and try to focus on how your body is … Continue reading

WHITEBOARD – 26 April 2012

Workload: Mobility WOD of your Choice Then: 5k Row Notes: Long, long row my friends.  Keep your positioning and remember breathing.  Your return stroke should be controlled and initated by the hip.  Remember load the hips not the knees and arms!  I recommend ungluing the high hamstrings after to help with recovery. The picture is … 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...