Seasons

This is about music, but really it’s about success. I miss David Letterman–for many reasons, not least because his show featured some remarkable musical performances. Here’s one from five years ago: Future Islands doing “Seasons” Whether...

Week of November 17-23

Monday, November 18, 2019 Warmup (10 min): 3 rounds of 10 light goblet squats, 5 unweighted split squats/side, 15 band pullthroughs, 12 KB swings Strength (20 min): 6 rounds a) Squat 40-60% x 2-4 reps, work speed *Level 1 warmup set then 5×5 at current work...

Week of November 11-16

Monday, November 11, 2019 Warmup (10 min): Work for 6 min @ warmup pace Jumprope or Jacks :60 Band Pullthroughs, 15 reps 10 Goblet Squats 15 KB Swings Strength (15 min): Squat 50, 65% x 5, 75 % x 3, 80% x 2, 85% x 1-3, 75% x 4-6 *Level 1 warmup set then 5×5 at...

Week of November 3-9, 2019

Monday, November 3, 2019 Warmup (15 min): 8 min work 200m run, 250m row, or 1 min bike 10 Band Pullaparts 20 Band Pullthroughs Strength (25 min): Squat 5-6 sets of 50-60% x 5 *Level 1 1 warmup set then 5 sets of 5 at current work weight Between Sets:  1) 7-15 KB...

Why We Do What We Do

It’s been about a year since we moved into our newer, bigger, much shinier facility.  The passage of time is occasion for reflection and that can be great and weighty in equal measure.  When things are cooking with gas, I can’t imagine ever wanting to do...