WHITEBOARD – 20 September 2012

Workload:  Bench Press: Work up to heavy single, then perform 3 sets of 3 at 85% Then: On the minute perform: 1 Barbell Press (35% max bench) 1 Burpee *Escalate the reps by 1 every round (1, 2, 3, 4, 5, 6, 7, etc…)  Perform until you can no longer complete the required work in … Continue reading

WHITEBOARD – 19 September 2012

Workload: Drill and Skill day. Pick a gymnastic skill and work on it. Remember what I wrote yesterday, a good movement performed poorly is useless. Make sure the movement you are working on is taxing yet you can perform it with some form. Sources: Beast Skills Mobility WOD Ido Portal

WHITEBOARD – 17 September 2012

Workload:  5 Rounds of:  3 Muscle-Ups 6 Muscle Snatches (1/2 bodyweight) Then:  5 Rounds of:  6 Evil Wheels 12 Back Extensions (60/35lb Kettlebell) Notes: This is one that takes some technical proficiency in the movements.  A dumbed down, but still effective workout would be 5 rounds of 5 Ring Pull-ups, 5 Dips, 9 Cuban Presses … 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...