VAGABOND CROSSFIT WOD-11/1/09The New Location for Vagabond CrossFit…Rest Day… Enjoy it…Gymnastics Cert Update: It is amazing what you can learn in one day at a CrossFit Certification. Let’s keep this simple, and say after attending this certfication, it does not make me a gymnast…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: October 2009
VAGABOND CROSSFIT WOD-10/31/09 Monostructural WOD:5k Run Why a 5K WOD?This could be the questions you are asking yourself or possibly asking myself? Is CrossFit not supposed to be high intensity, functional training and looks down upon aerobic training as a useless training regiment that…
VAGABOND CROSSFIT WOD-10/30/09 Skill Warm-Up:Balance Drills- Standing on Foam Roller x total of 2:30 mins3 Rounds at own Pace of:Overhead Walking Lunge x 10(5 each leg) Using 45 lbsStrict Pull-Ups x 7 Strength WOD:Front Squat-5 x 3 Met-Con WOD: “Happy Halloween Ladder” 50-40-30-20-10 of:Side…
VAGABOND CROSSFIT WOD-10/29/09Tire Flips!!! Oh Yeah!!! Warm-Up: 9 Fundamentals x 7 each(PVC)Mobility Stretches x 5 minutes Met-Con WOD: “Diane Fu”7 Rounds for Time of:DB Deadlifts x 7DB Hang Power Clean x 7DB Front Squats x 7DB Double Swings x 7(Both Dumbbells in Hands)Use Dumbbells…
VAGABOND CROSSFIT WOD-10/28/09 Warm-Up:800 m Run12-9-6 of:Box JumpsSamson StretchBurpees Strength WOD: Push Press 5×3 Met-Con WOD: 5 Rounds for time of:Thrusters x 15( Men-95 lbs)(Women-65 lbs)Walking Lunge x 100 ftTire Flips x3(Men-250 lbs/Women-150 lbs) POST TIME/RESULTS TO COMMENTS:
VAGABOND CROSSFIT WOD-10/27/09 Warm-Up:Medicine Balls Cleans x 30Push-Ups x 30Sit-Ups x 30Row 250 m Met-Con WOD: “Eva”5 Rounds for time of:800 m RunDumbbell Swings x 30Pull-Ups x 30 VAGABOND NEWS: One step done with the move to new location… Got our business license for…
VAGABOND CROSSFIT WOD-10/26/09Faces of Determination!! This week marks the beginnings of our new strength program, as we finished up on our 2 month strength program working towards our 1 rep max in 8 movements that were hand selected by myself and also Coach Mike…
VAGABOND CROSSFIT WOD-10/25/09 REST DAY VAGABOND NEWS: Just to give everyone the heads up, we are on the verge of moving out in the coming two months.. I have to figure our some details for Vagabond, but we are looking at possibly a move…
VAGABOND CROSSFIT WOD-10/24/09 In the Shadows we Prevail at Vagabond CrossFit!! Warm-Up: 750 m Row then 7-8 minutes of Dynamic Mobility Stretching Lunge Stretch with Twist Spiderman Lunge Seated Posterior PVC Dislocates Kipping on Bar I have begun to read Greg Everett’s “Olympic Weightlifting:…