WOD 11/8/09
REST DAY!
A big round of applause to everyone who pulled, pushed and squatted new 1RM's this week! You all did awesome!
Also, congrats to our last bunch of On-Ramp folks who finished up and did a helluva job over the past 4 weeks. We repeated the Day1 workout as a benchmark and the results were huge! Not just a couple minutes, but 5-8 minutes cut off their times, better ROM, improved endurance and strength and better confidence! A couple of the ladies managed to con me into letting them use the scale and were happy to see 5 and 8 Lb. reductions, due to dietary changes and a new exercise protocol. Be sure to introduce yourselves to Deanna, Leslie, Kelli, Patrick, Chris, Marcy, Debra, Shannon, Kelly and Glen and make them feel at home at CFC. Nice work you all!
We will be wrapping up the Paleo Challenge at the end of this week, so we will start weigh in's soon! Remember, the scale is only part of the story. The other, and more important, aspects are performance and body composition changes. We have seen improvements in everyone who has had the willpower to stick to it. Just a few more days to go, so stay strong!
Take it easy today and rest up. Enjoy your day off and we will see you in the next evolution.
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A few of the folks we were able to capture on camera. Shaun - 315, Badger - 285, Andy - 330, Tricia - 185, Pete - 300, Brian - 245
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