WHITEBOARD – 27 September 2013

Workload: Muscle Clean to Press: Work to 1 Rep Max Then: On the minute perform:  1 Muscle Clean + 3 Presses (60% max for the day) *The remainder of the minute perform burpees **Continue this cycle until you hit 80 burpees Notes: If you have any questions please post them.  A muscle clean is the … Continue reading →

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WHITEBOARD – 26 September 2013

Workload: Front Squat: Build to crisp 5 rep max, then 4x5x90% Then: 16 Minutes to complete: 2000m/1500m Row *1 Minute on, 1 Minute off **Stop once you hit 2000 total meters With any remaining time perform an AMRAP of: 3 Muscle-ups 1 Handstand Push-up Notes: See the “Crisp” comment?  That means there should be no … Continue reading →

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WHITEBOARD – 24 September 2013

Workload: 200m Sprints *Rest 30s between efforts and hit 8 Then: 800m Run at 1 mile pacing Notes: Make sure to warm-up fully.  This means you are sweating before you start your first sprint.  Take note of anything that feels off and triage it before and after.

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  • 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...