WHITEBOARD – 12 April 2011

Workload: Push Press 3-3-3-3-3 Rest 5-10 Minutes then: 100 Kettlebell Swings (2 pood/1.5) *Kettlebells swings performed to just over chest. **Everytime the kettlebell is placed on the ground you must perform 10 burpees Notes: Well, I think it is officially spring.  I cut the lawn, used the grill and was able to get some vitamin … Continue reading →

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WHITEBOARD – 11 April 2011

Workload: Mobility WOD Then: 400m Run x 4 (120s rest) Rest 5 Minutes then perform: 5 Rounds of “Cindy“: 5 Pull-ups 10 Push-ups 15 Air Squats Notes: Make sure you rest the full 2 minutes in-between the 400m sprints.  Record your times for the workout.  For the 5 rounds of Cindy, please perform the pull-ups … Continue reading →

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WHITEBOARD – 8 April 2011

Workload: Sectional WOD #3 AMRAP in 5 minutes: Clean and Jerk – 165#/110# Coach’s notes: The clean must be a squat clean, and the jerk can be anyway overhead. Unless you are going to a game’s score I would recommend slowing down the jerk and focusing on good form. Possible subs or changes to the … 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...