WHITEBOARD – 28 December 2011

Workload: 10 Rounds of Cindy  5 Pull-ups 10 Push-ups 15 Sit-ups Then: Mobility WOD of your choice Notes: Pull-ups are kipping and the ten rounds are to be performed at peak intensity. It is the only thing you have for the day. For those that did some “cindy” yesterday hit the 500m row at full … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 27 December 2011

Workload:  Max Set of Deadhang Pull-ups  Then:  Max Set of Strict Push-ups  Then:  500m Row  Notes:  Rest at least 120s inbetween movements.  If you haven’t noticed this is a testing week.  If you missed the squats do that instead.  That is the most important part of the week.

Filed under Workouts of the Day

WHITEBOARD – 26 December 2011

Workload: 1 Rep Max Back Squat  Then: 100 Kettlebell Swings (Pick any weight you want) Notes: Merry Christmas to all that celebrate it.  Hopefully it was a good one for all.  The hard work for the day is your heavy 1 rep back squat.  After that pick a kettlebell weight and just do 100 swings … Continue reading →

Filed under Workouts of the Day

  • 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...