WHITEBOARD – 13 February 2013


15-20 Minutes low intensity cardio (60-70% effort)


Mobility/restorative work of your choice

Notes: Since it is Wednesday, and it is recovery day I am bored.  So, I decided to dig up this wonderful pick of Kramli from last week.  Lets all celebrate 14 years of Kramlis again by looking at this wonderful picture. 

Kramli Wedding Cake

3 Responses to “WHITEBOARD – 13 February 2013”
  1. Dara says:

    2 mile run.
    Why does that always feel like more than moderate effort?

  2. Dedik says:

    Speaking of running…

    8x200m shuttle sprints with rest equal to time ran (roughly 50 seconds a run)

    4 minute rest

    2x200m shuttle sprints
    1 minute rest
    1 full schwabi drill 6:30 minutes of ow. (40 meter shuttle area. 6 rounds. shuttle sprint, squat, situps, pushups, jumping lunges, shuttle sprint)
    1 minute rest
    2x200m shuttle sprint

    Rugby season is nearing.

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  • 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...

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