VAGABOND CROSSFIT WOD-11/30/09 Congrats to Mike for reaching the 400 club in the Deadlift… VAGABOND NEWS: I hope everyone is going to participate in our Vagabond Paleo Challenge starting on Tuesday December 1st, 2009. This is truly a great program and you will see…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: November 2009
VAGABOND CROSSFIT WOD-11/29/09 Picture Perfect Words, of how you feel half way through a CrossFit Workout… Nelson Mandela“After climbing a great hill, one only finds that there are many more hills to climb.” VAGABOND REST DAY OR MAKE-UP WOD’S..COME ON IN, IF YOU MISSED…
VAGABOND CROSSFIT-11/28/09 Virtual Shoveling… Skill Gymnastics Warm-Up: Day 2 Cycle:Basic: 3 Sets of:Kipping Swings x 5Dead Hang Pull-Ups x 5(band if needed)3 Sets of:Tuck L-Hangs on bar x 10 seconds Advanced: 5 sets of:Dead Hang Pull-Ups x 5Muscle-Ups x 2Kipping Swing x 3Tuck L-Sits…
VAGABOND CROSSFIT WOD-11/27/09 Welcome Home Lt. Pat Bragan!! Rocking the Stach… Skill Gymnastics Warm-Up: Day 1 Cycle:Basic:Handstand Attempts x 10Ring Push-Ups x 7Frog Headstands x 5 secondsOverhead Squats x 10 Advanced:Handstand Push-Ups x 5Ring Push-Ups(Elevated) x 10Frog Headstands x 10 secondsPistols x 10 Strength…
VAGABOND CROSSFIT WOD-11/26/09Happy Thanksgiving!!! Vagabond Rest Day or Come in for a Workout…Hours on Thanksgiving Day: 9:00 am to 11:00 am- Come in for a workout before you feast and break your Paleo Diet for the Day… Vagabond WOD:You will have three choices of…
VAGABOND CROSSFIT WOD-11/25/09 Vagabond Family Affair- All these characters are brothers and sisters… Skill Warm-Up: Coach B Warm-Ups Down and Up x 10 Elbows High and Outside x 10 Muscle Clean x 10 Clean Lands x 10 Clean Drops x 10 Front Squat x…
VAGABOND CROSSFIT WOD-11/24/09 Some Skill Drills with Frogstands and Pistols… Amazing stuff, these guys are making leaps and bounds… CrossFit Does Work.. and the Proof is in the PuddingFirst Vagabond I trained over a year ago at a local globo gym for free and…
VAGABOND CROSSFIT WOD-11/23/09 Ryan after “Death by 10m”- Great Job Ryan… Skill Gymnastics Warm-Up: Day 1 Cycle Beginner: Handstand Attempts x 10/Ring Push-Ups x 7/Frog Hanstands x 5 secs x 5 sets/Overhead Squats x 10/DB Deadlift x 10 Advanced: Handstand Push-Ups x 10 reps/Frog…
VAGABOND CROSSFIT WOD-11/22/09 Pose Running Drills…People’s Form already Getting Better… Legs, Hips, Shoulder, and Head all aligned under their General Center of Mass, plus pulling their legs up, instead of pushing off the ground, and leaning at their ankles, not their body… Great Stuff!!…
VAGABOND CROSSFIT WOD-11/21/09 Erect Torso..Two Finger Grip.. Bar Racked on the Shelf..Feet at Shoulder Width.. Hips Below Knees.. Picture Perfect Front Squat.. Skill Warm-Up: Pose Running Drills Wall Drills Gun Run Hops Hops w/Lean Strength WOD: Deadlift 12-9-6 Monostructural Disaster WOD: “Death by 10…