WHITEBOARD – 24 May 2011

Workload: Four 400m Sprints w/ 90s rest in-between Then: 3 sets of Max deadhang Chin-ups or Inverted Rows w/120s rest in-between Notes: Sprints to be performed after a proper warm-up. You should be breaking a sweat even before your first run. Chin-ups are palm facing you.

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WHITEBOARD – 23 May 2011

Workload: Clean Deadlift  5 Sets of 3*** *Load is 110% your max clean weight or if no max work up to a heavy 5 sets of 3 **If confident in clean movement, perform the deadlift with a 1-2 sec pause below knee Then: 20 Meter Sprints 8 Sets with 30s Rest inbetween Once 8 sets … Continue reading →

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WHITEBOARD – 20 May 2011

Workload: Mobility WOD Then: For time: 100 Squats (1/2 bodyweight sandbag)* *Every time the bag is placed on the ground perform 20 push-ups before beginning again Notes: The sandbag can be held/supported anyway you want as long as it is not touching the ground.  You can rest with the sandbag off the ground as long … 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...