WHITEBOARD – 10 August 2011

WORKLOAD: Sea: 75m swim 45s rest 50m Swim 30s Rest 25m Swim 15s Rest 75m Swim 45s Rest 50m swim 30s Rest 25m Swim 15s Rest 25m Swim 15s Rest 50m Swim 15s Rest 75m Swim 15s Rest Land: 300m row 45s rest 300m Row 30s Rest 300m Row 15s Rest 220m Row 45s Rest … Continue reading →

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WHITEBOARD – 9 August 2011

WORKLOAD: Max 3 Rep weighted chin-up *If you do not have a deadhang pull-up perform 3 sets of 10 inverted rows.  As strict as you can make them  Then: 5 Rounds of: 10 Box Jumps (20/24″) 15 Kettlebell Swings (2 pood/1.5) 20 Double Unders Notes: The deadhangs are chin-ups (palms face you). A critical error … Continue reading →

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WHITEBOARD – 8 August 2011

WORKLOAD: On the minute for 15 minutes perform 1 Clean & Jerk. *Start the weight at 75% 1 rep max and move up with each succesful lift. **Record weight for each rep and any failures. If you fail 3 times in a row drop the weight for the following reps. Rest 5-10 minutes then perform: … 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...