WHITEBOARD – 28 September 2012

Workload: Complete as many rounds as possible in 10 minutes of: 5 burpees 5 thrusters (M:135#/W:95#) 5 chest to bar pull-ups Notes: Workout comes courtesy of Crossfit Oneworld.  Have fun.  Be careful to try and not over grip the pull-up bar and cause some nasty rips.  You want a firm grip on the initial pull … Continue reading

WHITEBOARD – 27 September 2012

Workload: Bench Press: 5, 7, 9, 12 Then: 10-20-30-40-50-60-70 Double Unders 6 Bar Dips 2 Handstand Push-ups Notes: For the bench work up to a heavy set of 5 just like you would if it was a max. Then hit sets of 7, 9, 12 lowering the weight for each set. You want to lower … Continue reading

WHITEBOARD – 26 September 2012

Workload: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Then: Realize this is a joke and do an active rest day. Notes: Do something, but not with high intensity and not with a high amount of volume. Think low impact aerobic work (walking), skill transfer work (gymnastics), technique … 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...