WHITEBOARD – 21 December 2012

Workload: 5 rounds for time: 500k row 15 thrusters 75# 15 burpees 15 chin ups (Deadhang) Notes: Have fun.   

Whiteboard – 20 Decemeber 2012

Workload: Push-Press: Work up to a heavy triple.  Then perform 3 sets of 5 at 85% triple.  Then: 10 Rounds of: 2 Handstand Presses 4 Pistols (Each Side) 8 Kettlebell Swings (100/70) Notes: If you have poor hip/ankle mobility then sub something for the pistols.  You can do stationary lunges, deficit 1 legged squats, or shrimp … Continue reading

WHITEBOARD – 19 December 2012

Workload: You know the deal.  Mid-Distance restorative cardio (15-25 minutes of work at 60-70% intensity) and then skill work, mobility work, or pre or post rehab work.  Be the master of your health and fitness and work on something you know you SHOULD work on.  On that note, here is a video via Dan that … 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...