WHITEBOARD – 4 April 2011

Workload: Hamstring Mobility WOD Calves, Posterior TIB, Arch Mobility WOD Then: 2 Minutes AMRAP of Single Jump Rope Rest 5-10 Minutes then: 6 Rounds of: 100m Shuttle Run (200m total) 15 Push-ups Then: Buy-out: 1 Max set of Pull-ups or Inverted Ring Rows Notes: A lot of items to today’s workout.  Make sure you hit … Continue reading →

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WHITEBOARD – 1 APRIL 2011

WORKLOAD: Double “Murph“ 2 Mile Run 200 Pull-ups 400 Push-ups 600 Bodyweight Squats 2 Mile Run Notes: Long one today!  Make sure you pace the 2 mile runs accordingly.  You don’t want to sprint out of the gate and realize you still have a hour of work in-front of you.  For all those that will … Continue reading →

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WHITEBOARD – 31 March 2011

Workload: Mobility WOD Then: 21-15-9 135/95lb Front Squat Chest-to-bar Kipping Pull-up Notes: Take a look at the mobility wod please!  We are seeing great gains with the individuals that are focusing on the mobility WOD regularly.  The workout it is a simple one, the bar must be cleaned from the ground to your front rack … 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...