WHITEBOARD – 30 November 2012

Workload: 2 Sets of: A1. 2 Rounds of: 50 Double Unders 1 Minute Plank Hold (Push-up position) A2. 3 Rounds of: 1 Rope Climb 10 1 Arm Kettlebell Clean to Presses (1/4 Bodyweight) Notes: You do two whole sets of A1 and A2. Complete 2 rounds of A1, then 3 Rounds of A2 then repeat … Continue reading

WHITEBOARD – 29 November 2012

Workload: Front Squat: Work up to 3 rep max Then:  10 Rounds of: 1 Minute Max Calorie Row 10 Step-ups (One Dumbbell = 1/4 bw) 10 Push-ups *Rest 1 minute and repeat Notes: For the second part aim to have the step-ups and push-ups completed in under a minute. This will allow you to split … Continue reading

WHITEBOARD – 28 November 2012

Workload: Active Rest Day. Pick some cardio format and perform it at a moderate intensity (60-70% effort) for 15-20 minutes. Then, pick a gymnastic skill or barbell movement to work technique on. If you are aching or have to do some pre rehab work do that instead of the gymnastic/barbell work. Think this is real?

  • 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...