WHITEBOARD – 4 May 2012

Workload: Mobility WOD of your choice Then: 30-60 minutes of Gymnastic Skill work – Look at Beast Skills or Gymnastic WOD for examples Notes: Today is not meant to be overally difficult. You need times in your training to dial down intensity and focus on skill. You can take today to work bar positioning in … Continue reading →

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WHITEBOARD – 18 April 2012

Workload: Push Press *Work up to 3 Rep Max then perform 4 sets of 3 at 90% **If you perform some sets within 90% of the max set while working up they count towards your deload sets. Then: 1500m Row*Perform a max distance row for 1 minute, then rest for 1 minute. Repeat this cycle … Continue reading →

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WHITEBOARD – 30 April 2012

Workload: 1 & 1/4 Front Squats *Work up to a challenging set of 5, then perform 2 more sets at 90%. Then: Perform 6 Rounds of: Max Rep Handstand Push-ups 200m Run Notes: Click the link above for an example of the squats.  You should CONTROLL the decent. Then once you reach the bottom portion … 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...