WHITEBOARD – 16 May 2012

Workload: 2000m Row *Done at 70% effort Then: Free Play. Notes: Just like last week, keep the row aerobic and don’t push it too hard.  After that pick something to work on.  It could be technique work in one of the classic lifts, positioning and drill work in a gymnastic movement, or ungluing some nastiness in … Continue reading →

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WHITEBOARD – 15 MAY 2012

Workload: 5 Rounds of: 250m Row 15 Kettlebell Swings (Chest – 100/70lbs) Then: 5 Rounds of: 1 Rope Climb 8 Evil Wheels – Example video is done on toes (this is hard) almost everyone will do them on your knees. Notes: Part 2 is meant to be completed right after part A. If you can’t … Continue reading →

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WHITEBOARD – 14 MAY 2012

Workload: Front Squat *Work up to a heavy 3 with decent speed and positioning. Then perform 3 sets of 3 at 90%. Then: A. 12-9-6 Thruster (115/85lbs) Handstand Push-up B. 10 Rounds of 8 Push-ups *After every set perform a max set of double-unders. Notes: Second part is split into 2 sections. Perform section A … 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...