WHITEBOARD – 08 December 2010

Workload: 10 K Run or 15k Row Notes: Remember this is long slow distance.  Pick a pace that is about 70% your max effort and try to maintain for the whole duration.  Goodluck, and I hope packed some layers.

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WHITEBOARD – 07 December 2010

Workload: 5 Rounds for time: 5 Handstand Push-ups 10 Glute-ham Sit-ups Rest 5 Minutes then perform: 1 Minute Handstand Hold (If freestanding 30s total hold) Notes: It is a light day today for a reason.  We have a larger workout coming our way.  Work on the quality of the movements and if you have little … Continue reading →

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WHITEBOARD – 06 December 2010

Workload: Max Back Squat Rest 5-10 Minutes then perform: 6 Rounds for time: 6 Sumo-deadlift (60-70% 1-rep Max) 6 Cossack Squats (2 pood/1.5 pood) Rest 5-10 Minutes then Perform: Plank hold for 3 Total Minutes or: Ab-wheel rollouts 3 sets of 8 (Focus on keeping proper midline) WORKOUT NOTES: Once you hit your 1-rep max … 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...