WHITEBOARD – 28 February 2011

Workload: Front Squat 3-3-3-1-1-1 Rest 5-10 Minutes then: 3 Rounds for time: 20 Kettlebell Swings 10 Walking Lunges w/kettlebell overhead (10 Each leg & arm) 20 Push-ups Notes: For the walking lunges snatch or clean and press the kettlebell to a full lockout.  Once you have the kettlebell secure perform 10 alternating walking lunges with … Continue reading

WHITEBOARD – 17 January 2011

Workload: For Time: 20 Deadlift (60% 1 Rep Deadlift) 2 Muscle-ups 15 Deadlifts 6 Muscle-ups 10 Deadlifts 10 Muscle-ups 5 Deadlifts

WHITEBOARD – 12 January 2011

Workload: Mobility WOD for the Rack Position Then: Perform 2 sets of 10 Scarecrows w/an empty bar or PVC. (See Poster from Performance Menu in lifting Room for demo). Make sure to take a second or two to feel the proper catch position of the clean. The shoulders are elevated and back (not forward!). The pressure … 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...