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Monday, August 13th, 2012
Hey Folks! I’m going to assume that you had great workouts this weekend and that Drew and Mike dished out some awesome WODS/coaching (as usual). Warm up Back Squat 3×5 @ 80% of your max For time: Shuttle Run Sprint: 100m Row Run 1 mile Stretch – Quads & Hamstrings See you in the gym,…
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Friday, August 10th, 2012
Hey Folks! Nice burpees today! It was cool to see some squat clean PRs and people looking more comfortable doing squat cleans too! Check out our profile on the Catalyst games site! Yoga is on this sunday! Warm up Ring dips 3×5 (weighted, or working towards free standing ring dips) [Progression: Weighted ring dips –>…
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Wednesday, August 8th, 2012
Hey Folks! Holy moly I need to program more Tabata WODs. There were some mean faces out there today. Glad to see you all crushing it though! And don’t worry if your pullups decreased in towards the end, mine went from 12 to 6… it’s always hard, you just get better at it. Next Monday…
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Wednesday, August 1st, 2012
Hey Folks! I hope you had fun with Coach Mike last night! Loving the turkish get ups & overhead squats today – great work! Let`s keep the awesome train going! Catalyst games are only 5 weeks away! Warm up Front Squat 3×5 For time: 50 Double unders 30 Ring rows 1km Run 30 double unders…
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Monday, July 30th, 2012
Hey Folks! Great work on all the PRs this weekend! Mikie, Taryn, and Coach Mike Laporte all had some killer lifts/performances! Warm up Olympic Total You have 3 attempts first at the Snatch and then at the Clean & Jerk to get as much as you can. Feel free to do warm up sets and…
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Friday, July 27th, 2012
Hey Folks! Great work on the WOD that wasn’t as long as I had hoped. You’re all too fit. Maybe I’ll make some more 50-40-30-20-10 beat downs for the future. 😉 If you haven’t signed up for the catalyst games yet, time is running out for getting a custom Tshirt! Get on it! Warm Up…
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Monday, July 9th, 2012
Hey Folks! I hope you all had a great weekend – it was a reeeeaaal beauty. So… some important info: 1. I’m on vacation starting tomorrow night – Kristin is amazing and is taking us to the CrossFit Games as my birthday present 2. Drew is running the gym still 3. Mike Laporte will be…
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Friday, July 6th, 2012
Hey Folks! Great work on todays WOD, it was definitely burpee-tastic! I hope the nighttime crew enjoyed being coached by Mike Laporte – he’s a real beauty. He’s also competing in this weekends VSC/Element Powerlifting meet. Which means he’ll be squatting, benching and deadlifting more than the rest of us at the gym! Wish him…
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Thursday, July 5th, 2012
Hey Folks! It was super hot out today! NOT my favourite. But I think the super hot days will be few and far between. Keep up the good work on pretty much everything. It’s nice seeing you guys crush so hard. Also, reminder that Drew is in the gym full time! 8am-12noon and 2pm-6pm! Visit…
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Tuesday, June 19th, 2012
Hey Folks! I’m impressed with your ability to sort out the new rep scheme! I hadn’t thought about all the math until we started doing it haha. But it wasn’t that hard – just new! You guys are always very welcoming of the new Folks, but we have an epidemic of people not knowing each…