WHITEBOARD – 9 March 2011

Workload: 5 Rounds of: 1 Rope Climb 50 Meter Farmers Walk (100/65lb dumbbells) 15 Push-ups Notes: Set up the dumbbells outside if the weather permits. Pace out around 30 strides for 25 meters. Just run in and out for the farmer’s walks. To Inspire:

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WHITEBOARD – 8 March 2011

Workload: 10 Rounds of: 200m Row 90, 75, 60, 45, 30, 45, 60, 75, 90s Rest Notes: Perform this workout with the damper at 10.  Do not perform it with anything less.  Remember to keep an active shoulder in the catch and “turn your hands out” right before you initiate the pull.  For the workout the … Continue reading →

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WHITEBOARD – 7 March 2011

Workload: Dumbbell Floor Press 5-5-5-3-3-3 9 Minute AMRAP (*Use barbell loaded w/50% bodyweight) 10 Overhead Squats 5 Push Presses (From Back or Front Rack) Notes: Example video for the dumbbell floor press.  If you have never done a push press from your back rack keep the barbell on the front rack.  If your elbows come … 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...