WHITEBOARD – 31 January 2013

Workload: Front Squat: Build to a crisp 1 rep max *Deload to 80% and perform 4setsx3reps Then: EOTM for 5 Minutes: 5 Thrusters (1/2BW) Rest 1 minute then:  6 Rounds of Strict “Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 minute then:  EOTM for 5 Minutes: 5 Thrusters (1/2BW) Notes: Good luck. … Continue reading

WHITEBOARD – 30 January 2014

Workload: Push Press: Work up to a 3 rep max+2.5-5lbs from last time (16JAN2014) *De-load is 3 sets of 3 at 85-90% Then: 5 Rounds of: 4 Handstand Push-ups 14 Pistols 50 Double-unders Notes:  Obviously the second part of this is a little more technically challenging than most workouts.  Most of you have subs or … Continue reading

WHITEBOARD – 29 January 2014

Workload:  2500m Row (75% effort)Then: Then: 30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF. Notes:   Get the volume in and don’t kill yourself.

  • 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...