WHITEBOARD – 15 December 2017

Strength: A1. Bent Hollow Hold: 3x35s 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. Clean + Hang Clean from above the knee: … Continue reading

WHITEBOARD – 14 December 2017

Warm-up/Strength: A1. Straddle Oblique Reaches: 3 sets of 10 each A2. Standing Trunk Circle: 5 Reps each way B1. Pull-up Hold on BAR: 3 sets of 35s B2. Bent Twisting Lat Stretch 15s Hold eSide* C. Deadlift: Crisp 3rm, a little above or at your 5rm MAX from last cycle.  Deload 10-15% and hit 4 sets of … Continue reading

WHITEBOARD – 12 December 2017

STRENGTH: A1. Weighted Shoulder Dislocates – 3 sets of 5: Pick a heavier weight than we have been doing in the past A2. Kettlebell Windmill: 3 sets of 5 (each side) B1. Bench Press: Crisp 5rm, a little above or at your 8rm MAX from last cycle.  Deload 10-15% and hit 3 sets of 5 Workout: 12 Minute AMRAP: 5 … 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...