WHITEBOARD – 14 September 2012

Workload: 2 Sets of: A1. 4 Rounds: 200m Shuttle (100 out, 100in) *Rest 90s inbetween efforts Then: A2. 4 Tabata Intervals (20s on, 10s off): Burpees/Kettlebell Swings (55/35 Chest) *REST 3 minute and Repeat Notes: Perform 4 sprints, then take the 90s rest and go directly into the 4 tabata intervals.  The intervals alternate in … Continue reading →

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WHITEBOARD – 13 September 2012

Workload: Bench Press: 10 sets of 2 (65% projected 1 rep max) Then: 1-2-3-4-5-6-7-8-9Ring Push-ups Deadhang L-Seat or Wide Grip Pull-ups Then: 500m Row for time Notes: The bench press should be light! You want SPEED, SPEED, SPEED! Control the decent and get the 1 second pause per the bench for boobs rules and then … Continue reading →

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WHITEBOARD – 12 September 2012

Workload: 5 Rounds of: Kettlebell Swings: 10 Kettlebell Clean & Press: 10 L Arm & 10 R Arm *Rest approximately 90-120s inbetween rounds. L-Seat: Collect 2 minutes in a seat. You can break this up anyway you want during the duration of your entire workout. Notes: This is not meant to be difficult. Rest and … 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...