WHITEBOARD – 15 November 2016

Strength: A1. Bent Hollow Hold: 3 sets of 60s* A2. Cat/cow – 10 reps B1. Push-Press: 3 sets of 5 – at ~ 75% max 1 rep., 1 set of 8 if you have it Workout: 6 Rounds of: 3 Handstand Walk – 2 Second Pause at top 300m Row Cooldown: Shoulder Extension Walks: 4 … Continue reading

WHITEBOARD – 14 November 2016

Strength: A1. Tuck-up: 5x8rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 3 Sets of 5, then 1 set of 8 if you have it. – 75% working max Workout: 6 Rounds or 15m: 10- Side-to-side squats (Cossack) w/ 35lb KB to chest 10 Death March – Each DB = 10% max squat 2O … Continue reading

WHITEBOARD – 11 November 2016

  Strength: A1.Elbow Side Plank Twist: 4×10 reps A2.Standing Oblique Side Bend: 5r each side B. Heavy Clean Pulls: 5 sets of 3 – 50% deadlift max *Clean pulls are very different than deadlifts. You are mimicking the upright torso and leg drive needed for a clean. *Nice video from Hook-Grip of the Georgian team … 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...