WHITEBOARD – 27 April 2012

Workload: Work up to a Max Snatch Then: Work up to a Max Clean & Jerk Then: Enjoy your weekend. Notes: Testing day. Obviously since you are working up to max in two movements don’t burn yourself out with a lot of failed reps. Be smart and try to focus on how your body is … Continue reading →

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WHITEBOARD – 26 April 2012

Workload: Mobility WOD of your Choice Then: 5k Row Notes: Long, long row my friends.  Keep your positioning and remember breathing.  Your return stroke should be controlled and initated by the hip.  Remember load the hips not the knees and arms!  I recommend ungluing the high hamstrings after to help with recovery. The picture is … Continue reading →

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WHITEBOARD – 25 April 2012

Workload: Strict Shoulder Press *Work up to 10 rep max then perform 2 more sets at 80% Then: 9 Minute AMRAP 3 Muscle Snatches (50% 1 rep snatch max) 6 Box Jumps (30/24) 9 Kettlebell Swings (Full Extension 70/55). Notes: For the press, if you hit a set greater than 85% working up to your … 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...