WHITEBOARD – 1 November 2012

Workload: Pick a gymnastic movement to work on.  An easy way to split upper body gymnastic movements up is into two broad categories: bent arm and straight arm.  Bent arm is obviously any full range pressing and pulling.  Static holds and walks occur in the straight arm position.  Even when you get proficient at the … Continue reading →

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WHITEBOARD – 29 October 2012

Workload: 8 Rounds of: 10 Total Shrimp Squats (Beginner/Intermediate Variations.  Advanced Variation.) 10 Total Spider Man Push-up Then: Handstand Hold – Collect 3 Total minutes inverted in controlled sets.  NO CRASHING or going to failure. Notes: No part of this workout is to be done for time. You are trying to do each movement at … Continue reading →

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WHITEBOARD – October 26 2012

Workload: 5 Rounds of: 200m Row 1 Legless Rope Climb 8 Ring Dips 50 Double Unders Notes: Internal rotation of the shoulder… if it is crap you are going to royally screw something up doing dips. Also, doing dips slightly fatigued with crap position from the start will make it worse. Make sure to check … 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...