WHITEBOARD – 8 May 2012

Workload: 400m Run *Rest 90s inbetween each Then: 3 Rounds of: 10 GHD Back Extensions (40/25lb dumbbell) 1 Rope Climb 15 Kettlebell Swings (Full Extension 55/35) 1 Rope Climb Notes: Have fun. The second part of the workout isn’t meant to be done at full intensity. Control the movements and make sure you are concentrating … Continue reading →

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WHITEBOARD – 7 May 2012

Workload: Hang Clean *Work up to a heavy single. Then: On the minute for 10 minutes perform 2 Hang Cleans to Push Press *70% max single hit for the day. **Every failed rep = 5 burpees at the end of the workout. Notes: Post questions in regards to the workout.  If you have issues with … Continue reading →

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WHITEBOARD – 4 May 2012

Workload: Fight Gone Bad 3 Rounds of the following Wall-ball (20/14lbs) Sumo deadlift high-pull (75/55lbs) Box Jump (20/14”) Push-press (75/55lbs) Row (Calories) Rest Notes: Have fun. See March 16th and March 2nd for the last times we completed this workout. Just realized no one really posted their results so the links probably are not that beneficial … 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...