A “Why”

Hello Everyone, Initially this blog was a place for me to put down some ramblings and communicate to you all.  As the community grew and evolved it turned into a posting ground for the workouts.  The problem with this change is that I have stopped having a medium to communicate to you all.  As many … Continue reading

WHITEBOARD – 21 February 2013

Workload: Front Squat: Build to a crisp 1 rep Max (2 sec pause in  bottom) *Deload to 80% and perform 2setsx3reps Then: “Stout Fran” 12-8-4 Thrusters – 65% max thruster or 45% max Front squat today (Pick known load or highest) Wide Grip Pull-ups (Deadhang – 1/5 bw) Rest 5-10 minutes, then: Tabata Burpees: 6 Intervals … Continue reading

WHITEBOARD – 20 February 2014

Workload: Push Press: 6 sets of 3. *Load is straight across: equals 90% best 3 rep max Then: 10 Minute AMRAP: 8 Ring Dips 10 Weighted Cossak Squat (1/4th bodyweight) 25 Double-Unders Notes: If the sets get too heavy, deload down after the second set.  For the second part, if you are not proficient in Double-Unders … 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...