WHITEBOARD – 13 January 2011

Workload: 1 Rep Max Snatch *If you do not have proper form to push yourself to a 1-rep max snatch, take a look at California Strength introductions videos and work on the basic positioning for 20 minutes Rest 5 Minutes then Perform: If you went for a max snatch: 3-5 Sets of 2 Overhead Squats … Continue reading →

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WHITEBOARD – 12 January 2011

Workload: Mobility WOD for the Rack Position Then: Perform 2 sets of 10 Scarecrows w/an empty bar or PVC. (See Poster from Performance Menu in lifting Room for demo). Make sure to take a second or two to feel the proper catch position of the clean. The shoulders are elevated and back (not forward!). The pressure … Continue reading →

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WHITEBOARD – 11 January 2011

Workload: Max set Handstand Presses or Max Strict Push-ups (On feet or knees) Rest 5 Minutes then perform: 9 Minute AMRAP 3 Snatches (Squat) *65% of 1-rep max 6 CTB Kipping Pull-ups 9 Box Jumps (30/24”) Notes: Yes, I am aware you did a lot of horizontal pressing yesterday…  Just do the max set with proper … 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...