WHITEBOARD – 30 June 2017

Strength: A1. Bent Hollow Hold: 3x40s A2. Cat / Cow: 10 Reps* *Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them. B1. Deadhang Pull-up: Work up to a 2rm weighted … Continue reading

WHITEBOARD – 30 July 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 8 each A2. Standing Trunk Circle – 5 Reps each way B1. Chin-Up Hold on Rings: 3 sets of 40s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Barbell Romanian deadlift: build to a heavy 6 rep max for the day (85-90% effort) then deload 10% … Continue reading

WHITEBOARD -27 June 2017

Strength: A1. Floor Planche Lean: 3 sets of 6 leans (2 sec pause at the forward position) A2. Swivel Hips*: 10e side *Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times. B1. Elevated Pistol Squats – 3 sets of 3 each B2. Hip Reach … 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...