WHITEBOARD – 9 September 2011

Workload: 8 Rounds of: 10 Burpees 200m Row 1 Rope Climb *Rest 60s inbetween rounds. Record time for each round. If s round time deviates more than 1 minute from your fastest round add an additional 60s to your rest time. Notes: Have fun. To inspire (From Brian): http://ahref=

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WHITEBOARD – 8 September 2011

Workload: Push-Press 3-3-3-2-1-1 Then: 3 Rounds of: 5 Weighted Chin-ups (Pick a weight that makes you struggle with completing the 5th rep of the set, but that you can do unbroken) 40 Kettlebell Swings 1.5/1 pood (Full Extension) Notes: Take note of how the body feels. I want everyone to write down one consistent problem … Continue reading →

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WHITEBOARD – 7 September 2011

Workload: Sea: 15 Minute AMRAP: 15 Air Squats (1 Second Pause at bottom of squat) 25 Meter Swim or Land: 15 minute AMRAP: 15 Air Squats (1 Second Pause at bottom of squat) 30 double unders Notes: For the squats old the bottom position (hip crease below the knee) for a 1 second count.  Take … 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...