WHITEBOARD – 16 April 2018

Strength: A1. Bent Hollow Hold: 3x60s 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. Back Squat:Work up to a max … Continue reading

WHITEBOARD – 13 April 2018

Movement Prep: 1a. Hollow Body Rock: 4 sets of 48s holds 1b. Shoulder Bridge Rock: 5 reps Strength:  Standing Barbell Press: Crisp 3rm (5-10lbs heavier than last week), then deload 15% and hit for 4 sets of 3. Workout:  3x: 400m Run 12 Pull-ups 20 Walking Lunges (10e Side)

WHITEBOARD – 12 April 2018

Warm-up: A1. Plank Holds: 4 sets of 20s A2. Standing Trunk Circle – 5 Reps each way B1. Bulgarian Row: 4 sets of 6 B2. KB Halo – 5 Rotations each way Strength: C1. Straight Bar Deadlift: 2 Sets of 3 at 80% 1 REP MAX. Then 2 at 87.5% and 92.5%. Workout: 7 Rounds of:  12 Wallballs (20/14) 10 Kettlebell Swings … 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...