WHITEBOARD – 30 April 2015

Workload: Floor Press: 3 sets of 10 Then: 5 Rounds of: 400m Run Max set of Bar Dips Notes: If you don’t have people to help with the floor press, you can do Dumbbell Floor Press to make it easier to set up.

WHITEBOARD – 27 April 2015

Workload: Weighted Cossack Squat: 5 Sets of 10 *Try not to come up as you transition from side to side. Try to sit down and back during the whole movement. Hold the weight in a Goblet position. Then: 5 Rounds of: 400m Run 15 Overhead Squats (95/65lbs) Notes: Have fun and sub out Goblet squats … Continue reading

WHITEBOARD – 24 April 2015

Workload: “Fight Gone Bad!“ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Notes: Have fun and stay warm.

  • 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...