WHITEBOARD – 23 December 2011

Workload: Perform 5 Rounds: 200m Run Rest 60s 100m Run Rest 30s 100m Run Rest 30s Then: 3 Rounds of max deadhang pull-ups *Rest 120s inbetween rounds Notes: If it is late in the day or raining sub a 250m row and 150m row for the runs.

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WHITEBOARD – 22 Decemeber 2011

Workload: Strict Overhead Press 3-3-2-1-1-1 Then: 10 Rounds of: 10 Kettlebell Swings (Full Extension) 10 Double-Unders Notes: Pick the weight for the kettlebell.  Be smart, but don’t make it easy on yourself.  Senior Kramli was tossing around ideas for the programming today. That got me thinking, what do you all want to see in 2012? … Continue reading →

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WHITEBOARD – 21 December 2011

Workload: Every 4 Minutes for 20 minutes (5 rounds) perform the following: 1 Rope Climb 5 false grip ring turn-outs 5 Ring Dips or Strict Bar dips Notes: This isn’t about speed.  Control each movement and work on making them as difficult as possible.  Don’t rush through them as you have 4 minutes to do … 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...