WHITEBOARD – 19 April 2012

Workload: Max Seated Box Jump http://www.youtube.com/watch?v=vZFZG-ug3lU Then: 20m Shuttles (20m out, 20m in) *You begin with 30s to complete 1 shuttle and rest.  Then it goes down 3 seconds after each successful run (30,27,24,21,18,15,12,9,6,3).   You go untill you can’t complete the shuttle before the time is up for that round.  Usually around 9 or 6.  … 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 – 17 April 2012

Workload: 4 Rounds of (30 minute CAP): 800m Run 1 Rope Climb (Legless) 20 Kettlebell Swings (70/55 to Chest) 1 Rope Climb (Wrapped) Notes: Longer,slower workout today. Enjoy the sun.

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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...