VAGABOND CROSSFIT WOD-12/11/09 To Continue to do CrossFit, you must have the physical prowess, but also key elements can be determination and patience to see results and see progress in your movements.. Here are three pictures of how we can cater...

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VAGABOND CROSSFIT WOD-12/10/09 John Doing Weighted Ring Dips… OPT Style!!! Great Article on How to Chalk and How Not to Chalk from CrossFit Invictus out in San Diego,California The Chalk ConundrumWritten by Mike Hom It began as an...

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VAGABOND CROSSFIT WOD-12/9/09 Perfect Finish on the Shoulder Press… Bar is in a straight path and the head shoots through… Warm-Up: 2 Rounds at Own Pace:100 M Run(Up and Back in Parking Lot)Push-Ups x 7Squats x 12Sit-Ups x 15 Skill...

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VAGABOND CROSSFIT WOD-12/8/09 Let the CrossFit Games Training Begin!! John is using some programming from myself and some help from OPT from CrossFit Calgary Warm-Up: 3 Rounds at own Pace:Thrusters x 10Hang Power Clean x 10Push Press x 10 All...

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VAGABOND CROSSFIT WOD-12/7/09Perfect GHD Sit-Up- Looking Back, Arm Touching Ground, and Legs Locked Up at the Top, as he Rises!! Benefits of Fish Oil1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect...

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VAGABOND CROSSFIT-12/6/09 “I was born a slave, but nature gave me a soul of a free man….”Toussaint Louverture Warm-Up:3 Rounds at Own Pace:Dot Drill x 1:00 minSamson Stretch x 10(5 each leg)Butt Kicks x 50 m Skill Warm-Up: Posterior Chain WorkGHD...

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VAGABOND CROSSFIT WOD-12/5/09 Grand Opening at Vagabond CrossFit Saturday, December 5th, 2009.. Tell Your Friends and Family– Free Workout and Introduction to CrossFit!! 8 :00 am to 2:00 pm, but I will also be hanging around all afternoon...

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