WHITEBOARD – 31 July 2017

Warm-up/Strength: A1. Straddle-Up: 4 sets of 8 A2. Stiff Legged Windmill – 5 Reps each side B1. Ring Dips: 4 sets of 6 B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark C1. Front Squat: Work up to a crisp set of 2. Deload 15% … Continue reading

WHITEBOARD – 28 July 2017

Strength: A1. Bent Hollow Hold: 3x48s 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. Power Clean: Work up to a crisp 3rm max … Continue reading

WHITEBOARD – 27 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: 2 sets of 60s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Trap Bar Deadlift: Easier 3RM (85-90% effort), 4 sets of 3 at 10-15% Workout: 7 Rounds of: 10 … 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...