WHITEBOARD – 17 JUNE 2013

Workload: Back Squat: 2 Rep Max – 90%x3, 80%x3 (Add 3-5% from last week’s 3 rep) Then: 6 rounds of: 30 Double-Unders 15 Wallballs (20/14) 5 Handstand Push-ups Notes: Add 3% from last week’s 3 rep max.  If you FAIL, please post or notice me.  We will determine how you move forward on the cycle based … Continue reading →

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WHITEBOARD – 14 June 2013

Workload: 1 Minute Row 1 Minute Rest 1 Minute Row Immediately after: 5 Sets of: 5 Kipping Pull-ups 10 Push-ups 15 Squats *Rest 120s and Repeat for 3 total rounds. Notes: Fun.  1 round equals two rows with 1 minute rest inbetween and 5 rounds of “Cindy”

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WHITEBOARD – 13 June 2013

Workload: Deadlift: Build up to 2 reps at 80% your lifetime max.  Perform 4 sets of 2 at this weight. Then: 5 Rounds of: 6 Ring Pull-ups 20s Hollow Rock Hold or Rock 10 Kettlebell Swings Notes: Today is not meant to be a conditioning day.  The second part of the workout is not to … Continue reading →

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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...