WHITEBOARD – 14 February 2013

Workload: Clean & Jerk – work up to heavy single Then: 2000m Row Notes: Notice it is a Clean, and not a hang clean.  Also, there is a jerk to be performed with it.  If you are failing at the jerk way before the clean part, find your best clean and jerk and then keep moving up … Continue reading →

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WHITEBOARD – 13 February 2013

Workload: 15-20 Minutes low intensity cardio (60-70% effort) Then: Mobility/restorative work of your choice Notes: Since it is Wednesday, and it is recovery day I am bored.  So, I decided to dig up this wonderful pick of Kramli from last week.  Lets all celebrate 14 years of Kramlis again by looking at this wonderful picture. 

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WHITEBOARD – 12 February 2012

Workload:  Power Snatch (Work up to Max Snatch then perform 3 sets of 5 at above 75%) Then: 5 Rounds of: 10 Kettlebell Swings (100/70) 15 Toes to Bar 20 Back Extensions (unweighted) Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%.   If you are feeling … 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...