WHITEBOARD – 20 November 2015

WORKLOAD:  1a. Back Extensions (Weighted): 3 sets of 5 1b.Standing Weighted Oblique Stretch: 30s each side 2a: Hanging 1/2 Tuck Leg Lift – bjgaddour: 3 sets of 3 2b: Jefferson Curl Hold – 30s *Back Extensions: Make sure legs stay completely straight on the back extensions. Obviously you can add a good amount of weight if you … Continue reading

WHITEBOARD – 19 November 2015

Movement Prep: A1. Deep Ring Dips : 5 sets of 1 A2.Xiapeng Forward: 5 reps *Please note this is now RINGS. Only perform these if you did the straight bar version up to 5×5. Full range is full lockout at the top and then at the bottom your arm pits should be very close to the hands. If … Continue reading

WHITEBOARD – 17 November 2015

Movement Prep: 1a. Hollow Body Rock: 3 sets of 12s holds 1b. Shoulder Bridge Rock: 5 reps *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. This is a rock, not static! **For the shoulder bridge, rock your hips from the … 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...