WHITE BOARD – 25 February 2013

Workload: Power/Strength: Hang Clean (3) to Power Jerk (2): Work up to a CLEAN 3-4 sets. Then: Push Press: 3 sets of 3 – clean bar from floor Conditioning: 4 Rounds of: 30s Rope Whip 30s Rest 4 Rounds of: 30s Handstand Hold (Toes & Nose) 30s Toes-to-bar 3 Rounds of: 30s Rope Whip 30s … Continue reading

WHITEBOARD – 22 February 2013

Workload: On the minute for 15 Minutes perform: 5 Burpees Max reps Thruster (135/90lbs) Notes:  The goal of the workout is to hit as many thrusters as you can.  You have to stop what you are doing at the beginning of EVERY minute and perform 5 burpees before moving on to the thrusters.  This is … Continue reading

WHITEBOARD – 21 February 2013

Workload: Clean – work up to heavy single Then: 500m Row x 4 *Rest 1 Minute between efforts Notes: Max clean without a deload.  You should be aiming to get a PR today.  Try to work up and make the lighter weights crisp.  If you don’t have it, you don’t have it but you don’t have to … 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...