WHITEBOARD – 28 May 2012

Workload: Warm-up: Try Ido Portal’s Squat Routine for a great primer for squatting, or toss it in your daily routine to get better positioning in your squats. Then: 10 Rounds of: 10 Meter Handstand walk/10s free standing handstand hold/10s support handstand hold/5 Hindu Push-ups 10 BW Squats 5 BW Jump Squats Then: 50 Burpees for … Continue reading


Workload: “Dana’s Personal Hell” 6 Rounds of: 200m Run 5 Handstand Push-ups 1 Rope Climb Immediately after: 1 Minute Hollow Rock Notes:  Kill me, now…  Have fun and enjoy your Memorial day weekend everybody!  I will post up a body weight/calisthenics based workout for Monday if anyone is interested. Is anyone that has issues with … Continue reading


Workload: Hang Power Clean *Work up to a heavy single then perform 3 sets of 3 at 90% Then: 7 Rounds of: 50m Sled Drag 25m Sled Row *Rest 75s inbetween rounds Notes: Make sure you notice the clean is a hang and a power. For the second part load the drags a little heavier … 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...