WHITEBOARD – 29 October 2012

Workload: 8 Rounds of: 10 Total Shrimp Squats (Beginner/Intermediate Variations.  Advanced Variation.) 10 Total Spider Man Push-up Then: Handstand Hold – Collect 3 Total minutes inverted in controlled sets.  NO CRASHING or going to failure. Notes: No part of this workout is to be done for time. You are trying to do each movement at … Continue reading

WHITEBOARD – October 26 2012

Workload: 5 Rounds of: 200m Row 1 Legless Rope Climb 8 Ring Dips 50 Double Unders Notes: Internal rotation of the shoulder… if it is crap you are going to royally screw something up doing dips. Also, doing dips slightly fatigued with crap position from the start will make it worse. Make sure to check … Continue reading

WHITEBOARD – 25 October 2012

Workload: Trap Bar Deadlift – Work up to a heavy single. Then perform 3 sets of 2 at 85% Then: 6 Minute AMRAP: 100m Shuttle (50out, 50in) 10 Kettlebell Swings (100/70lbs) Notes: For the deadlifts, hit a comfortable 1 rep for now. We haven’t pulled slowly from the floor in awhile so feel confident in … 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...