WHITEBOARD – 30 January 2015

Workload:  2 Rounds, all working sets are AMRAPs: 60s Step-ups – 1/10th back squat Rest 60 seconds 60s Alt. DB Snatch – 55/35# DB Rest 60 seconds 60s Kettlebell Swing– 55/35# KB Rest 60 seconds 60s Row Rest 60 seconds Notes: Have fun.

WHITEBOARD – 29 January 2015

Workload:  A1. Close Grip Bench Press: 5 sets of 3 *Grip should be shoulder distance, no further out. **Bump up load from last weeks sets of 6 A2. Weighted Shoulder Dislocates: 3 sets of 10 *Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress … Continue reading

BLACKBOARD – 28 January 2015

Workload:  Pick a movement or skill to work for 30 minutes. Don’t exhaust yourself, and think of this as time to go light or do detail work. Make your movement better. Then:  Pick a cardio to perform for 15 minutes at low intensity (65-70% effort). Then:  15 Minutes Soft tissue work  

  • 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...