WHITEBOARD – 11 January 2013

Workload: 6 min AMRAP 15 wall balls 20/14lbs 4 Handstand Push-ups Rest 3 min 6 min AMRAP 30 Double Unders 3 muscle ups Rest 3 min 6 min AMRAP 200m Row 5 Dumbbell Snatches (70/55) Notes: Have fun. Make sure you notice the rest intervals.  Open up inernal rotation of the shoulders before this workout.  It is … Continue reading

WHITEBOARD – 24 January 2013

Workload: Hang Clean – work up to heavy single then perform, Hang Clean + 3 Front Squats – 90% one rep max .  3 sets Then: 2 sets of:  4 Tabata Rows (Calorie) 4 Tabata Push-ups Notes: If you power clean the clean in the complex then add a front squat. 90% which is more than last week.

WHITEBOARD – 23 January 2013

Workload: 15-20 minute low intensity cardio (Swim, row, bike, run, eliptical, etc) Then: Recovery Work (Mobility, soft tissue therapy, nap, post activation work, etc). Then: Go to bed early in a dark, cold room with no electronics on. Notes: Someone want to sit on my hip for a little while?

  • 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...