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Wednesday, December 7, 2011
Warm-up Deadlift: 5-5-5-3-3-3 WOD (8 rounds for time): 4 handstand push ups 8 Russian (just to eye level) KB swings 12 Knees to Elbows Cool down: Stretch – thoracic extension & glutes/piriformis
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Tuesday, December 6, 2011
Warm-up Skills: Squat, row and Deadlift WOD: 5 deadlifts 10 ring rows 15 squats Cool down: Stretch quads, internal/external rotation of the shoulder Nutrition – How many meals are you eating a day? To avoid hunger when transitioning into a paleo diet more frequent meals might be necessary – it all depends on your insulin…
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Monday, December 5, 2011
Hey Guys! The posts while I’m gone are going to be a little less wordy… they’ll have what’s happening, but not a whole lot else haha. Sorry, but I’m just trying to stay away from the computer as much as I can while I’m gone. Also… This weekend and my experiences with many of you…
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Weekend! December 3&4, 2011
Hey guys! Drew will see you all at the gym today for some expert coaching and awesome workouts. I’m up “early” for some learnin’ here in MTL. Here’s hoping I learn some new angles in the nutrition department today! Miss you guys! Adam
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Friday, December 2nd, 2011
Bang-Bang! Bang-Pow! For some reason, I think Ashley will like this… Great work to everyone today, the Snatch isn’t an easy lift to learn, and is nearly impossible to master. Patience and discipline are unfortunately mandatory. Shout out goes to Mandie for crushing the overhead squats today like a champ. Warm-up Pendlay Row: 3-3-3-1-1-1 WOD:…
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Thursday, December 1st, 2011
Hey Everyone! Beauty Front squats today folks! Warm-up Skill – Snatch WOD: Rowing, pseudo- “Nancy” (this is a named workout… not an insult, haha) 3 rounds for time: 300m row 15 overhead squats Cool Down: Stretch – shoulder extension, Pecs See you tomorrow!
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Wednesday, November 30th, 2011
Hey Guys! Awesome work today everyone! I love seeing the CrossFit Sudbury family grow – Let’s keep it up! Warm-up Front Squat: 3-3-3-1-1-1 WOD: WOD: 10 Minute AMRAP – 9 thrusters @ 95#, 9 toes to bar Cool Down: Stretch – Quads (again), hammies See you all tomorrow! Adam
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Tuesday, November 29th, 2011
Hey Guys! Some great Powercleans happened today! It works perfectly because that’s what we’re learning at OnRamp tomorrow! Can’t wait to see you all! Warm-up Skill – Clean Form points Variations WOD: 5 rounds of: 5 power cleans, 3 push press, 10 double unders Cool Down: Stretch – Pecs and quads I hope you guys…
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Monday, November 28th, 2011
Hey Guys! I hope the weekend with Drew went well (sounds like it did from what Drew’s saying!) I missed you guys, but I’m excited to see you all tomorrow and am pumped to see you all hit some serious PR’s. Who would be interested in some CFSuds shirts/sweatshirts/hoodies? I’m thinking I’m going to start…
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Saturday & Sunday, November 26th & 27th, 2011
Hey Folks! So Drew is going to be running the WODs this weekend. He’s a good looking guy and he knows how to kick my butt on pretty much everything not involving double unders. Go into the gym and get him to coach you through his home made WODs. It’ll be a good one! Cheers!…