WHITEBOARD – 6 May 2011

Workload: Hang Power Clean *Work up to max for day.  Then use 85% and perform 2 reps on the minute for 10 minutes (20 reps total). Notes: Not a Metcon Friday!  Some may be sad about this, while many will be relieved after the cycle we have had.  Remember the hang means the bar movement is … Continue reading →

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WHITEBOARD – 5 May 2011

Workload: On the minute perform the following: 2 Thrusters (95/65lbs) Escalating Burpees (Starts at 2, and goes up 2 every minute) *Once you can not complete a round within the 1 minute, rest the next minute, and then you have to complete the ladder going back down to 2 & 2.  Post best round completed, … Continue reading →

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WHITEBOARD – 4 May 2011

Workload: Skill Day 20 Muscle-ups or 20 Strict Bar Dips & 20 Strict pull-ups Notes: Work on the muscle up as a skill. It could be working on getting the false grip down with an aided muscle-up (feet or toes on ground), a full kipping muscle-up w/ a full turn out at the bottom, consecutive … 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...