WHITEBOARD – 15 September 2011

Workload: 10 Rope Climbs  Rest 5-10 Minutes then perform: 7 Rounds of: 10 Kettlebell Swings (2/1.5 pood) 50m Sled Push (135/95lb) *Rest  60s & Repeat Notes: Record time for rope climbs & rounds for the second part of the training.  Remember the 60s rest.

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WHITEBOARD – 14 September 2011

Workload: Power Snatch *On the minute for 15 minutes, perform 1 power snatch.  Start the load at 70% your highest SNATCH.  Add weight with each succesfful lift, and lower the weight once you have 2 consecutive failures or sloppy reps.  Notes: NO SWIM WOD.  The pool is closed for the season.  Just the power movement … Continue reading →

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WHITEBOARD – 13 September 2011

Workload: “Fran” 21-15-9 Thrusters Kipping Pull-ups Notes: Have fun.  Set a clear goal for the workout prior to starting.  It should be reasonable but not easy.  You should know that you could accomplish it, but it will be reaching a bit higher than the last time you did it.  Unbroken thrusters?  10 second rest intervals … 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...