WHITEBOARD – 28 JUL 2011

WORKLOAD: Pick a MobilityWOD of your choice Then: Power Clean  5 Cluster sets of 3 Power Cleans *1 set of the cluster set = 3 reps of power cleans seperate by 30s rest each (1 rep, 30s rest, 1 rep, 30s rest, 1 rep). **Rest 90s inbetween sets Then: 3 Sets of Max Rep Pull-ups or Inverted … Continue reading →

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WHITEBOARD – 27 JULY 2011

WORKLOAD: Sea: 75m swim 45s rest 75m Swim 30s Rest 75m Swim 15s Rest 50m Swim 45s Rest 50m swim 30s Rest 50m Swim 15s Rest 25m Swim 15s Rest 25m Swim 15s Rest 25m 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 – 26 JULY 2011

WORKLOAD: Tight Hips Mobility WOD Then: 24 Back Squats (70%, 1 rep max from 27 JUNE 2011) *Perform in as little sets as possible.  Try to complete all 24 in sets of 3-6.  DO NOT do more than 6 reps without setting the bar back down. **Do not rest more than 30s in-between sets. Notes: We … 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...