WHITEBOARD – 24 October 2012

Workload: Deadhang chin-up: Work up to heavy single. Then: 3 Rounds of: 2-3-5 Ring Pull-up Handstand lift ups or 10s Handstand Holds or 20s Plank Hold Notes: For the ring pull-ups try to keep a false grip and do a full turnout at the bottom position. If you do not have a deadhang, perform a … Continue reading

WHITEBOARD – 23 October 2012

Workload: 2 Rounds of: 400m Run 20 Kettlebell Swings (70/55) 20 Evil Wheels 400m Run 20 Back Extensions 20 Sit-ups Notes: If you have hyperextension issues or tight hip flexors be careful of all this back work while running.  Remember to use your glutes in the swings, wheels, and extensions so you don’t put an … Continue reading

WHITEBOARD – 22 October 2012

Workload: Back Squat: Work up to a heavy set of 5. Then:  5 Rounds of: 3 Handstand Push-ups 6 Weighted Step-ups (Dumbbell held to side – 1/2 bodyweight) 12 Ring Dips Notes: Thank you for everyone that came out and supported Bench for Boobs!  I know we were missing a couple athletes that supported the … 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...