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Tuesday, January 24th, 2012
Hey Folks! Busy day today – that’s good news! Love seeing the place full of moving bodies… you guys make my day one class at a time. Great work on a very difficult workout today! I want you guys to let me know if you have a problem that needs addressing (grip problems, shoulder pain,…
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Wednesday, January 18th, 2012
Hey Guys! Awesome work on the OnRamp wod yesterday guys! You killed it and your cleans were very pretty. Brigitte crushed everyone… just sayin’. On to long workout #2! Warm up Spend some time in an L-sit – 3-5 minutes 7 Rounds for time: * 5 Clean and Jerk * 10 pull ups * 15…
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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!…
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Friday, November 25th, 2011
Hey All! Rows looks awesome today and I’m excited that there will be more tomorrow! Yessss. CrossFit Class: Warm-up Pendlay Rows: 5-5-5-3-3-3 WOD: “Elizabeth” 21-15-9 Squat cleans (135#/83#) Ring dips Cool down: Forearm flexors Quads See you all tomorrow! Adam
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Thursday, November 24th, 2011
Hey Folks! Today was great and a lot of people put up some serious PRs! Kristin jumped from an 85# front squat to a 123# front squat (for 3). That is pretty epic. Great squatting done by all today. Great tabata-ing too! OnRamp Class #4: Warm-up (it shouldn’t be too difficult with the weather warming…