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Friday, November 23rd, 2012
Hey Folks! Way to grind though the “dirty thirty” today – those burpees were pure will power. For those serious about competition, Element CrossFit (my old gym) is holding their serious, no-scaling competition “Overdose” on January 26th and 27th (yeah… it’s 2 days long). You can register here if you’re interested! Au contraire BonJour! It’s…
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Thursday, November 22nd, 2012
Hey Folks! Great work on todays WOD – it was pretty fun. So back to our list of things: 1. Sign up for yoga 2. Sign up for the cookie exchange maybe? 3. How are Friday afternoons and weekends for competition training? Warm up Foam roll 10 minutes Dirty thirty – for time: 30 Box…
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Wednesday, November 21st, 2012
Hey Folks! Todays WOD actually looked like a lot of fun… I might have to try it out tomorrow or Thursday. We’ll see what happens 🙂 This week is heavy, I know, keep working hard. Next week will be a little bit of a de-load, and then 1RM week is after that. Exciting! For Mike……
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Tuesday, November 20th, 2012
Hey Folks! Great work on the WOD today, I hope you liked the new groin and hammy stretches – they looked super fun. Once again things to bring up: Yoga. It’s on Tuesdays and Thursdays at 8:15pm. Sign up here. Paleo Cookie Exchange – We’re thinking early December, maybe the 7th or 8th? Write your…
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Monday, November 19th, 2012
Hey Folks! Good weekend! It looked like an awesome WOD – lots of thruster goodness. You’ll thank me when Fran comes up next! Paleo Cookie Exchange – Write your names on the board if you’re going to partake – We’re planning on doing it Early december (maybe the weekend of the 7th?). We don’t necessarily…
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Friday, November 16th, 2012
Hey Folks! Great work on todays WOD – It was a tough one, but I liked it. I feel like it’s the type of long WOD that won’t leave us ruined. Only time will tell. Also… I can’t believe Spealler did that workout in 12 minutes. He’s my hero. Warm up Not for time –…
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Thursday, November 15th, 2012
Hey Folks! Great work on todays WOD Folks – two more weeks and then we’re finding our new 1 rep max for a number of lifts. Beauty. Warm up Spend time time foam rolling – and stretching out any tight spots. For time: 1 Clean and Jerk + 1 round of Cindy (5 pull ups,…
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Wednesday, November 14th, 2012
Hey Folks! Some of you are juuuuuust finishing up your WOD right now while I post this… Thank you, Eric – for being an awesome coach AND for providing me with a night off. and THEN, some of you are getting stretchy with Lisa at Yoga tonight. That’s right People… we have Yoga, have you…
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Tuesday, November 13th, 2012
Hey Folks! Good work on todays WOD – It was nice seeing some people go fairly heavy and others fine tuning their form. Keep it up! We’re going to do a Paleo Christmas Cookie Exchange if people are interested! Sign up on the whiteboard if you’re interested and we’ll sort out details shortly thereafter. Warm…
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Monday, November 12th, 2012
Hey Folks! Great fun with Murph yesterday! It was a good time, and my body will be thanking me for a day or two for sure. Warm up Not for time – 2 Rounds: 10 lunges 10 band pulls 10 situps Back Squat 3×5 @85% 3 Rounds for time: 3 Squat cleans 25 Double unders…