WHITEBOARD – 31 August 2015

Movement Prep: 1a. Elbow Side Plank Twists: 4 sets of 4r (each side) 1b.Standing Weighted Oblique Reps: 10 (5 each way) 2a: Straddle V-ups: 4 sets of 3 2b: Jefferson Curl – 5 Strength Work: Back Squat: 7 sets of 3 @ 75% max *If you did more than 7 reps in the last max rep day … Continue reading

WHITEBOARD – 28 August 2015

Movement Prep: 1a. Straddle Hollow Body Hold: 3 sets of 36s holds 1b. Table Rock: 5r after each set of 1a. *If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. **For the table rock make sure you press the hips … Continue reading

WHITEBOARD – 27 August 2015

Movement Prep: 1a. Side Twists: 3 sets of 30r 1b. Hip Swivels: 10 (5 each way) *For the Side Twists, keep your heels on the ground. Arms are straight and you want to return the DB to above chest height inbetween reaching for ground. **Hip Swivels are what they sound like. Standing shoulder width apart driver … 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...