WHITEBOARD – 21 December 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 4 sets of 10 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 4 sets of 35s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: 3rm, 5-15lbs more thank last week.  Deload 10-15% and hit 4-5 sets of 3. Workout: Complete for time:   3x: Row: … Continue reading

WHITEBOARD – 19 December 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 4 sets of 5 A2. Kettlebell Windmill: 4 sets of 5 (each side) B1. Bench Press: 5rm, 5-10lbs heavier than last week.  Deload 10-15% and hit 4 sets of 5 Workout: 8 Rounds of: 5 DB Hang Clean to Push Press 20s Planche/Plank Hold 30 Double-Unders Cooldown: Couch Stretch: 120s Each SIDE! Keep your … Continue reading

WHITEBOARD – 18 December 2017

Warm-up/Strength: A1. Straddle-Up: 4 sets of 10 A2. Stiff Legged Windmill – 5 Reps each side C1. Back Squat: Crisp 5rm, 5-10lbs more than last week, then 10-15% less for 4 sets of 5 Conditioning: 12 Minute AMRAP:  15 Kettlebell Swings 5e Side Standing Oblique reach (Use KB) 8 Goblet Squats Cooldown Shoulder Flex Pull: … 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...