WHITEBOARD – 30 August 2016

Strength: A1. Bent Hollow Hold: 4 sets of 12s* A2. Cat-Cow: 10 B. Bench Press (Dumbell): 4 sets of 8 – ~70% 1 rep max or 27.5% barbell max Workout: 12 minutes of: On the Minute, Alternating Movement: 15 Double-Unders 10 Burpees *You can rest the remainder of the minute if you complete your work … Continue reading

WHITEBOARD – 29 August 2016

Strength: A1. Tuck-up: 4x3rep A2. Stiff Legged Windmill: 5e side B. Front Squat (Barbell): 4 sets of 8 – ~70% 1 rep max Workout: For time: Row: 100-200-300-400-500 5 Ring Pull-ups 10 Stiff Legged Deadlifts – (50% max deadlift) *Row meters escalate each round, starting at 100 and going to 500.

WHITEBOARD – 26 August 2016

Strength: A1. Elbow Side Plank Twist: 3×3 reps A2. Standing Oblique Side Bend: 5r each side B. Chin-up: 4 sets of 10 *You should be able to perform a max set of 15+ chin-ups if performing 4 sets of 10. If you have deadhangs, but less than 15, perform 3 sets of lesser volume. Each … 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...