WHITEBOARD – 11 December 2017

Warm-up/Strength: A1. Straddle-Up: 3 sets of 10 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Crisp 5rm, a little or around your 8rm MAX from last cycle.  Deload 10-15% and hit 3 sets of 5 Conditioning: 5 Sets of:  250m Row 2 sets of: 8 Deck Squats 12 Kettlebell Swings Cooldown … Continue reading

WHITEBOARD – 08 December 2017

Strength: A1. Bent Hollow Hold: 3x20s 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. Hang Power Clean: 4 sets of 3 at 80% … Continue reading

WHITEBOARD – 07 December 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 6 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 3 sets of 20s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: 3 sets of 5 at 80% of the max set of 5 done in the past 3 weeks. Workout: 4 … 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...