WHITEBOARD – 24 September 2013

Workload: 200m Sprints *Rest 30s between efforts and hit 8 Then: 800m Run at 1 mile pacing Notes: Make sure to warm-up fully.  This means you are sweating before you start your first sprint.  Take note of anything that feels off and triage it before and after.

WHITEBOARD – 24 September 2013

Workload: Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets): 1 Hang Clean + 1 Clean + 1 Push-Press Then: 4 Rounds of: 30s Wallball (20/14) 30s Kettlebell Swing (55/35lb) *Rest 1 Minute 4 Rounds of: 30s Burpees 30s Push-ups *Rest 1 Minute 2 … Continue reading

WHITEBOARD – 23 September 2013

Workload: Back Squat: 3 sets of 5 – Use 105% of 10 rep max hit 05 August 2013. Then: 10 Rounds of 10 Dumbbell Step-ups 8 Bent Rows 6 Neutral Grip Push-ups *Dumbbells = 20% bodyweight Notes: For the second part the neutral grip push-ups are done while holding on to your dumbbells. The dumbbells … 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...