WHITEBOARD – 5 October 2012

Workload: 3 rounds of:  50m Sled Drag (225/150lbs) 400m Run 10 Sandbag clean to press (100/60) Immediately after completing perform:  25 Burpees Notes: The total time for this workout is for both sections. The burpees end the workout. For the sled and the sandbag portion of the workout they are meant to be heavy, hence … Continue reading →

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WHITEBOARD – 4 October 2012

Workload: Bench Press: 3, 5, 7, 10 Then: 6 Rounds of:  35 Double Unders 8 Deadhang Wide Grip Pull-up 6 Ring Push-ups Notes: For the bench work up to a heavy set of 3 just like you would if it was a max. Then hit sets of 5, 7, 10 lowering the weight for each set. You … Continue reading →

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WHITEBOARD – 3 October 2012

Workload: 2-3 Mile Run – Keep pace very easy. Then: Mobility Work of your choice. Notes: It is a recovery run. If you run regularly and 2 miles is low do 3. You want your total running time to be 15-20 minutes. We don’t want under 15 minutes because it won’t elicit the response we … 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...