WHITEBOARD – 22 January 2014


2300m Row (70% effort)


10 Row Intervals: 30s On – 30s Off


30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF.

Notes: The 2300m row is to warm up the body.  The second part are some intervals to get some conditioning in.  Don’t do these at a true 100%.  Get the volume in and make it about 85-90% effort.

2 Responses to “WHITEBOARD – 22 January 2014”
  1. Dara says:

    Done. 10:42 on the 2300m

    Watched Paul set a PR while I foam rolled

  2. dedikdrfc says:

    Thank you for witnessing it Dara.

    A1. 2 Clean Pulls + 1 Hang Clean
    292# (Lifetime Hang Clean PR)

    Didn’t do the deload.

    275# deadlift
    1st round i subbed triple push ups but it felt like cheating so I then subbed inverted rows for the chin ups. my lats are still sore and week from last week’s crossfit workout at Sandys.

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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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