WHITEBOARD – 17 March 2011

Mobility WOD– Do it sometime during the day prior to and after the workout Workload: Run 1 Mile Rest 5-10 Minutes then: 2 Rounds of: 2-3-5 Handstand Push-up Rope Pull-ups Notes: The mile run is a measurement, so don’t sandbag it to be better at the WOD after. Remember for the rep scheme you do 2 … Continue reading →

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WHITEBOARD – 16 March 2011

Workload: Max Deadlift Rest 5 Minutes then: 5 Rounds of: 5 Bench Press (3/4 Body weight) 10 Inverted Rows 10 Each Leg Reverse Lunges (with 45/25lb bumper plate held on chest) Notes: Work up to a max for the day for the deadlift.  Make sure as soon as the form starts to degrade you call it … Continue reading →

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WHITEBOARD – 15 March 2011

Workload: Shoulder Mobility WOD Then: Rock N’ Roll Drill – Perform it with the PVC pipe & only work the snatch. Try to emphasize the retreating of the hips! Do 3 sets of 10 at the minimum. Then: On the minute, every minute, for 10 Minutes perform: 2 Burpees 5 Push-ups 10 Kettlebell Swings Notes: … 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...