WHITEBOARD – 26 March 2012

Workload: Back Squat *Work up to a heavy 3 rep max *2 Sets of 3 at 85% after you hit your max. Then: 6 Rounds of: 50m Sled Push (160/100lbs) 15 Push-ups Notes: The squats should not be slow!  Your 3 rep max is not a absolute max.  It should be a 3 rep max … Continue reading →

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WHITEBOARD – 19 Mar 2012

Workload: Complete the following: 500m Row 1 Round of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings 375m Row 2 Rounds of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings 250m Row 3 Rounds of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings 125m Row 4 Rounds of: 5 Push-ups 5 Pull-ups 10 Kettlebell Swings Notes: REST 90s … Continue reading →

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WHITEBOARD – 16 MAR 2012

WORKLOAD: “Fight Gone Bad“ 3 Rounds of (Max reps in all movements): Wallball Shots: 20/14 Sumo Deadlift High-Pull: 75/55 Box Jump: 20/14 Push Press: 75/55 Row: calories Rest (1 Minute) Notes: Compare to 02 March 2012.  Have fun

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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...