WHITEBOARD – 5 August 2011

Workload: On the minute for 10 minutes perform one 25m sled push  *The sled weight starts at 50% bodyweight.  It goes up 10lbs every round or 5-7lbs for females. **After ten minutes is complete rest 5 minutes and repeat again. Notes: Try to make sure your lower back doesn’t arch during the pushes.  As we … Continue reading →

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WHITEBOARD – 4 August 2011

Workload: 5 Rounds of: 20 Double Unders 15 Wall balls 10 Knees to Elbows NOTES: Remember the hook-grip?  You can use it on the Knees-to-eblows.  As long as you are not torquing the grip you should be fine with a hook-grip on a bar above you.

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WHITEBARD – 3 August 2011

Workload: Sea: 15 minute swim *Any time you support yourself perform 5 burpees outside of the pool. Land: 2k Row *20-25 strokes a minute and at 60-65% intensity Notes: This is a very light day.  We had two higher intensity/volume days before this.  Take it easy

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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...