WHITEBOARD – 28 June 2012

Workload: 4 Rounds of: Row 500m *Rest 90s Then: 5 Rounds of: 10 Single Arm KB Swings (Chest – 55/35) 1 Rope Climb 3 Handstand Presses Notes: First part is conditioning and you get a decent amount of recovery so hit the row hard! For the second part the KB swings are 10 each arm! … Continue reading

WHITEBOARD – 27 June 2012

Workload: Back Squat 3x10x70% Max Notes: That is it for the day. Keep the rest around 2 minutes. No badnum, but a Lucia Cole came yesterday Thank you for all the well wishes.

WHITEBOARD – 26 June 2012

WORKLOAD: 100m Shuttle Run 20 Push-ups 100m Shuttle Run 15 Push-ups 100m Shuttle Run 10 Push-ups 100m Shuttle Run 5 Push-ups *rest 3 minutes and perform a second time.  Notes:  50m out and 50m back. Try to make the sprints relatively close to actual sprints. Sorry for the bad formatting, I am sitting in a … 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...