WHITEBOARD – 3 May 2011

Workload: Perform a 20m Sprint every 30s for 5 Minutes (10 Sprints) Rest 5 Minutes then perform it again. Notes: Post fastest and slowest time of sprints.  If clock is not available don’t fret over it.  Make sure NOT to crank your head up during the sprints.  This can help in getting yourself a hamstring … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 2 May 2011

Workload: Back Squat *Work up to 1 Rep Max, then perform 3 sets of 3 at 85% of 1 Rep Max load. Then: 10 Minute AMRAP 1 Rope Climb 1 Minute Handstand Hold Notes: Post max load for the squat and load to complete the 3×3.  For the WOD, the 1 minute Handstand Hold can … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 29 April 2011

Workload: Hang Power Clean *Work up to a max for the day, then drop down to 85% of that load for the WOD On the minute for ten minutes perform: 2 Hang Power Cleans (85% max for the day) 20m Shuttle (10m out & 10m back) Notes:  A hang power clean means the clean is … Continue reading →

Filed under Workouts of the Day

  • 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...