WHITEBOARD – 27 October 2014

Workload: A. Front Squat:  *5 sets of 5 at 75% last weeks 1 rep max Then: 13m AMRAP of 8 Rounds: 5 Ring Dips 10 Wallballs 10 One Arm Dumbbell Overhead Squats (DB=1/4th BW) Then: 3 Rounds of: 48s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back) 48s Hollow Body Hold (No … Continue reading

BLACKBOARD – 24 October 2014

Workload: 4 Rounds of:  400m Run 12 Back Squats (50% max 1 rep) Notes: Enjoy a classic style workout.  Make sure your hips are fully prepared for this one before venturing out the door. Oh, and reopen after and tissue therapy on the quads and glutes. If you have a hyperflexible back or have a … Continue reading

WHITEBOARD – 23 October 2014

Workload:  A1. Clean: *Work up to 1 rep max for the day Then:  B1. 5 Rounds of  3 Handstand Push-ups 10 Kettlebell Snatches (55/35) Immediately Follow with: B2. 4 Rounds of: 50 Double Unders 20 Back Extensions C1. Pre-Hab Work: 4 Rounds of: 10 Weighted Shoulder Dislocates (5/2.5lbs) 36s Hollow Hold (No ROCK, Just the Hold) Notes: Work … 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...