WHITEBOARD – 01 August 2012

Workload: Gymnastic Skill of Choice: 30 minutes of work Hollow Rock: Collect 70s in the position.  Notes:  Are you really in a Hollow Rock position? Click the link above and see the progressions for the Hollow Rock.  A good way to know if you are doing a movement correctly is to go through the progressions and … Continue reading →

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WHITEBOARD – 31 July 2012

Workload: Deadlift: 10 sets of 2 – 65% of 1 rep max w/SPEED Then: Complete 6 rounds: 1 minute – 15 KB Swings – 2 pood 1 minute – Row max distance *Alternate 1 minute bouts of KB Swings and max distance rowing. *You have 1 minute to get 15 swings, the next minute row … Continue reading →

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WHITEBOARD – 30 July 2012

Workload: Back Squat: Work up to a heavy 3.  Then perform 3 sets of 5 at 85% Then: 10 Rounds of: 10 Push-ups 100m Shuttle (50 out, 50 In) *Rest 30s inbetween rounds. Notes: Post questions or comments. For the squats try not to go to the point were you are grinding out the reps. … 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...