BLACKBOARD – 21 November 2014

Workload: Thruster: Work up to max double for the day *Deload to 85% and hit 2 sets of 3. Workout: 3 Rounds of: 10 DB Thrusters (One DB = 1/6th max 2 rep barbell thruster today) 3 Rounds of: 10 Double Unders 10 Kettlebell Swings 10 Un-anchored Sit-ups Notes: Sweaty one today?

BLACKBOARD – 20 November 2014

Workload: A1. Deadlift: *Take 85% of your 2 rep max from two weeks ago or the same load as last week and perform: 6 sets of 3 – Pause 1 inch from ground (1 mississippi, 2 mississippi) Then: On the minute for 10 Minutes 8 Death March (Use two DBs. One DB = 1/6 BW) 1 … Continue reading

BLACKBOARD – 19 November 2014

Workload: A1. 1000m Row (70% Effort) Then: B1. 4 Rounds of 700m Row: *Make your work to rest ratio 1:1. Try walking during your rest time. Then: C1. Cool down Bike for 8 minutes (65% effort) Notes: Enjoy. The goal for the splits is to not deviate more than 5% from your first 700m row. You want the pace … 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...