sheffarfamily.blogspot.com

Sheffar Family

Tuesday, October 6, 2009. Monday 029 - SEAL FIT Coaching. Monday 029 - SEAL FIT Coaching. Warm-up: Hydrate and stretch today. Knock out some light weight dead lifts and pull-ups to warm up the back and arms before beginning. WOD: For time 2 dead-lifts, 2 hanging power cleans and 2 front squats every minute for 20 minutes. Weight should be 90 - 155 lbs or relatively heavy for the front squats. Posted by Sheffar Family. Sunday, May 10, 2009. Soccer, Soccer, Soccer, Soccer, Soccer. Posted by Sheffar Family.

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Sheffar Family | sheffarfamily.blogspot.com Reviews

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Tuesday, October 6, 2009. Monday 029 - SEAL FIT Coaching. Monday 029 - SEAL FIT Coaching. Warm-up: Hydrate and stretch today. Knock out some light weight dead lifts and pull-ups to warm up the back and arms before beginning. WOD: For time 2 dead-lifts, 2 hanging power cleans and 2 front squats every minute for 20 minutes. Weight should be 90 - 155 lbs or relatively heavy for the front squats. Posted by Sheffar Family. Sunday, May 10, 2009. Soccer, Soccer, Soccer, Soccer, Soccer. Posted by Sheffar Family.

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Sheffar Family | sheffarfamily.blogspot.com Reviews

https://sheffarfamily.blogspot.com

Tuesday, October 6, 2009. Monday 029 - SEAL FIT Coaching. Monday 029 - SEAL FIT Coaching. Warm-up: Hydrate and stretch today. Knock out some light weight dead lifts and pull-ups to warm up the back and arms before beginning. WOD: For time 2 dead-lifts, 2 hanging power cleans and 2 front squats every minute for 20 minutes. Weight should be 90 - 155 lbs or relatively heavy for the front squats. Posted by Sheffar Family. Sunday, May 10, 2009. Soccer, Soccer, Soccer, Soccer, Soccer. Posted by Sheffar Family.

INTERNAL PAGES

sheffarfamily.blogspot.com

1

Sheffar Family: October 2009

http://www.sheffarfamily.blogspot.com/2009_10_01_archive.html

Tuesday, October 6, 2009. Monday 029 - SEAL FIT Coaching. Monday 029 - SEAL FIT Coaching. Warm-up: Hydrate and stretch today. Knock out some light weight dead lifts and pull-ups to warm up the back and arms before beginning. WOD: For time 2 dead-lifts, 2 hanging power cleans and 2 front squats every minute for 20 minutes. Weight should be 90 - 155 lbs or relatively heavy for the front squats. Posted by Sheffar Family. Subscribe to: Posts (Atom). Monday 029 - SEAL FIT Coaching. View my complete profile.

2

Sheffar Family: Soccer, Soccer, Soccer, Soccer, Soccer.....

http://www.sheffarfamily.blogspot.com/2009/05/soccer-soccer-soccer-soccer-soccer.html

Sunday, May 10, 2009. Soccer, Soccer, Soccer, Soccer, Soccer. Posted by Sheffar Family. Subscribe to: Post Comments (Atom). Soccer, Soccer, Soccer, Soccer, Soccer. View my complete profile.

3

Sheffar Family: Sam in St. Kitts and Niagara Falls

http://www.sheffarfamily.blogspot.com/2009/02/sam-in-st-kitts-and-niagara-falls.html

Monday, February 16, 2009. Sam in St. Kitts and Niagara Falls. Posted by Sheffar Family. Subscribe to: Post Comments (Atom). Sam in St. Kitts and Niagara Falls. Tilsonburg Thunder vs Tavistock. View my complete profile.

4

Sheffar Family: April 2009

http://www.sheffarfamily.blogspot.com/2009_04_01_archive.html

Sunday, April 5, 2009. Posted by Sheffar Family. Subscribe to: Posts (Atom). View my complete profile.

5

Sheffar Family: December 2008

http://www.sheffarfamily.blogspot.com/2008_12_01_archive.html

Tuesday, December 30, 2008. Bala Christmas Get Together. Posted by Sheffar Family. Monday, December 22, 2008. Main Street Bala.on the bridge. Posted by Sheffar Family. Farm where we XC Ski. Bala Bay at 8:30 AM on December 22nd.-20 degrees. Go to the Net! Posted by Sheffar Family. There was so much snow we had to shovel the dock. It had sunk. Grannie Annie and her kids. Posted by Sheffar Family. Sunday, December 14, 2008. Sam's Tournament in Barrie. With the Hockey Moms! Posted by Sheffar Family.

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sheff27.blogspot.com

Happy to Be Alive: April 2013

http://sheff27.blogspot.com/2013_04_01_archive.html

Happy to Be Alive. Wednesday, April 10, 2013. Ran it today in 32:18.not bad for getting back into it. Labels: Run Scotts Loop. Subscribe to: Posts (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: August 2014

http://sheff27.blogspot.com/2014_08_01_archive.html

Happy to Be Alive. Wednesday, August 27, 2014. Haven't timed myself for awhile but ran 30:40. Labels: Run Scotts Loop. Subscribe to: Posts (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: April 2012

http://sheff27.blogspot.com/2012_04_01_archive.html

Happy to Be Alive. Monday, April 9, 2012. Ran along the trail towards western. I felt ok.better than Saturday but I'm still feeling the residual effects of being sick last week. Subscribe to: Posts (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: April 2015

http://sheff27.blogspot.com/2015_04_01_archive.html

Happy to Be Alive. Monday, April 20, 2015. Run to bridge 26 minutes. Monday, April 13, 2015. Ran this in 34:15.felt pretty good compared to all my recent runs. Labels: Run Scotts Loop. Wednesday, April 8, 2015. Ran 5k Did some pick ups at the end. Tuesday, April 7, 2015. Swam 300 m in 6:23 did another 200 m combo front and breast. Trek Bike 12.5 km Cold and shitty outside. Monday, April 6, 2015. Sunday, April 5, 2015. Biked to Highbury on Hybrid Bike. Saturday, April 4, 2015. Wednesday, April 1, 2015.

sheff27.blogspot.com

Happy to Be Alive: Scott's Loop Run

http://sheff27.blogspot.com/2015/06/scotts-loop-run.html

Happy to Be Alive. Thursday, June 18, 2015. Swam this AM for 900m Ran Scott's loop 32.24. Labels: Run Scotts Loop. Subscribe to: Post Comments (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: May 2012

http://sheff27.blogspot.com/2012_05_01_archive.html

Happy to Be Alive. Tuesday, May 29, 2012. Scott's Loop.been a while. Scott's loop in 31:58. Labels: Run Scotts Loop. Wednesday, May 23, 2012. 4 mile run out East Trail 40:29. Labels: Run 4 miles. Subscribe to: Posts (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Scotts Loop.been a while. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: September 2013

http://sheff27.blogspot.com/2013_09_01_archive.html

Happy to Be Alive. Monday, September 30, 2013. Adelaide and back Yesterday 30 minutes because I walked Today 24:48. Wednesday, September 18, 2013. Monday, September 16, 2013. Saturday, September 14, 2013. Thames River to Hydro Pole. 29:31 stopped for a minute to talk to Brad Arndt. Thames River Trail to hydro Pole. Subscribe to: Posts (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile.

sheff27.blogspot.com

Happy to Be Alive: May 2015

http://sheff27.blogspot.com/2015_05_01_archive.html

Happy to Be Alive. Friday, May 1, 2015. Bike to Ilderton Rd. 1 hour.heavy wind. Labels: Bike Ilderton Road. Subscribe to: Posts (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Bike to Ilderton Rd. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: Scott's Loup

http://sheff27.blogspot.com/2015/06/scotts-loup.html

Happy to Be Alive. Wednesday, June 24, 2015. Felt awesome today. 1500 m swim in the AM, massage and then a run after work. 30:34 for run. Labels: Run Scotts Loop. Subscribe to: Post Comments (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Awesome Inc. template. Powered by Blogger.

sheff27.blogspot.com

Happy to Be Alive: Adelaide

http://sheff27.blogspot.com/2015/04/adelaide.html

Happy to Be Alive. Monday, April 20, 2015. Run to bridge 26 minutes. Subscribe to: Post Comments (Atom). Matthew Leidl aka Trouble and Sam Sheffar. I'd rather be canoeing". Links to check out. Steve and Amy's site. Sheffar Potter Muchan Inc. View my complete profile. Biked to Highbury on Hybrid Bike. Thursday Drinking Friday recover. Awesome Inc. template. Powered by Blogger.

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Tuesday, October 6, 2009. Monday 029 - SEAL FIT Coaching. Monday 029 - SEAL FIT Coaching. Warm-up: Hydrate and stretch today. Knock out some light weight dead lifts and pull-ups to warm up the back and arms before beginning. WOD: For time 2 dead-lifts, 2 hanging power cleans and 2 front squats every minute for 20 minutes. Weight should be 90 - 155 lbs or relatively heavy for the front squats. Posted by Sheffar Family. Sunday, May 10, 2009. Soccer, Soccer, Soccer, Soccer, Soccer. Posted by Sheffar Family.

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