WHITEBOARD – 14 November 2011

Workload: Back Squat: 5 Rep Max *Once 5 Rep max is found perform 2 drop sets at 85% Then: 150 double unders *Perform 2 Handstand Push-ups with any rest/Cap at 10 rounds Then Immediately follow with: 80 Push-ups *Perform 15 double unders with every rest/Cap at 8 rounds Notes: Remember the caps for the double-unders … Continue reading →

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WHITEBOARD – 11 November 2011

Workload:  “Fight Gone Bad” 3 Rounds of 1 minute at each of the following stations: Wall-ball: 20/14 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75/55 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75/55 pounds (Reps) Row: calories (Calories) Rest Notes: Have fun

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WHITEBOARD – 10 November 2011

Workload: Bench Press 3-3-3-3 Then: 8 Rounds of: Sled Push 50m (**Start at 1/2 body weight) 10 Kettlebell Swings (Overhead & 2/1.5 pood) *Rest 45s & repeat **Start the sled load at 1/2 bodyweight. With each successful round add 10 lbs if you are over 165lbs and 5lbs if you are under 165. Notes: Have … 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...