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Wednesday, November 23rd, 2011
Hey Guys! Hope your day went well and that recovering has gone well! CrossFit: Warm-up Strength: Front Squat 5-5-5-3-3-3 WOD: Adam’s First Tabata Workout 8 intervals of 20 seconds on, 10 seconds off of: Box jumps, ring rows, sit-ups, squats Get as many reps in as you can! Cool Down: Stretch: Glutes, heel cords Nutrition: …
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Tuesday, November 22nd, 2011
Hey Guys! Hey Guys! So the windows and doors are to be replaced this week, here’s hoping it gets done – we should be working out in a balmy 15 degrees once the hot air stops escaping the building! OnRamp! Warrrrrrrrrm-up! get warm folks! Skill: Deadlift Form points, variations, applications WOD: 50KB deadlifts, 100 skips,…
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Monday, November 21st, 2011
Hey Folks! Great first week! I’m looking forward to seeing more of you all this week! Let’s add 5 pounds to last weeks Powercleans eh? The walls got a coat of paint, and the pull up structure got bolted down… that’s what I’m talking about! Now we just need those dang contractors to get on…
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Sunday, November 20th, 2011
Hey Folks… yeah I’m posting this late… it’s the weekend – give me a break! haha In another display of semi-laziness/mixed programming, I’m going to suggest people come and do a named workout they either haven’t done yet, yesterdays workout, or go for a max lift/new movement (skin the cat? ring dips? pull up progression?…
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Saturday, November 19th, 2011
Hey Guys! I hope “Annie” has treated you all well and that you’ve taken some time to stretch out those heel cords and SCMs (the neck muscle I pointed out to you all). The gym is looking even more beautiful than ever, and I am super excited about some of the changes you all will…
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Friday, November 18, 2011
Hey Folks! Eat good food! Check out all those delicious starchy vegetables – sweet potatoes, potatoes, squash, mmmmm – perfect for a post workout meal. Notice the absence of bread and stuffing, hosts of my arch nemesis, gluten. All joking aside, avoiding grains, especially those containing gluten will reduce your inflammation, lower the amount of…
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Thursday, November 17th, 2011
Hey Folks! All the gear is in! We still need to assemble the pull up rig, and some stuff needs to find a home still, but it’s all looking amazing! Can’t wait to use it to its’ full ability. OnRamp WOD#2: Warm-up! Strength/Skill: Press, Push Press, Push Jerk (everyones’ favourite) WOD: AMRAP (As many rounds…
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Wednesday, November 16th, 2011
Hey Folks! The equipment comes in Today (Wednesday)!!! Although they said in the AM I don’t know that it’ll come in time for the morning class to use it. We’ll see. But going forwards we will have more barbells, more squat racks, a pull up rig, bumpers, rings, skipping ropes, abmats, and bands. There might…
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Tuesday, November 15th, 2011
Hey Folks! We had an awesome first day! SO happy to have everyone out and so impressed with everyone’s performances… Great work Everyone! This is the building you’re looking for tomorrow new People! It has a lot more junk in front of it though! Mostly off to the right. OnRamp Class! Warm-up Strength/Skill: Squats! Air,…
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Monday, November 14th, 2011
Hey Folks! So, it was a long weekend with a lot of 2am bedtimes for this guy and a couple awesome friends. But we managed to take this: And make it into this: Not too shabby! And it isn’t done yet. The entire Rogue order is still coming in (early this week, apparently), and I…