Joanna doing her thing out in the Southwest of the United States.. I. Dynamic Mobility Warm-Up: High Knees Spiderman Lunge Butt Kicks Samson Stretch Hip Mobility(Load and Tension) x 2:00 minutes(each leg) Calve Stretch @ 1:30 minutes(each calf) II. Skill Work of the Day:(Snatch…
Great Videos of Olympians performing Split Jerks… Coaching Cue: Watch How Fast they are through the dip and drive, and also how fast they pull themselves underneath the bar. REMEMBER OLYMPIC LIFTING IS ABOUT SPEED!!
Split Jerk Feet Positioning… “Drug and Alcohol Charity Event” at CrossFit Delaware Valley, Saturday, November 13th, 2010:I have some great news and a great event for anyone who is willing to attend a great fundraiser for a great cause. I have been speaking to…
Thought This Was A Very Inspirational Video and Appropriate for our future programming..Some of the Best Olympic Lifters in the World!!
Some of the Vagabond Girls… Please Check to right of webpage for new scheduled hours for the remainder of the summer. The class times are decided by you guys and what you guys want. I must see somewhat of a demand for a new…
I. Vagabond Schedule for Saturday, August 28th, 2010:The gym will be going through some renovations, so Vagabond will be closed for the weekend. All take proper rest day with icing, stretching, and some active recovery.II. Mobility and Recovery Workout of the Day(You can do…
VAGABOND PALEO CHALLENGESept 16th, 2010 thru Dec 16th, 2010 Please Look at the new Vagabond Paleo Challenge Rules and Regulation webpage. This will be posted for now on with diet tips and nutrition help. This will be the main source of information for our…
New On-Rampers, Jenna and Matt. I. Dynamic Mobility Warm-Up: Lunge and Twist Butt Kicks Inch Worm to Push-Up Carioca Spiderman Lunge High Knees Deep Hip Flexors(8 Minutes of K-Star) II. Sign Up for the following Clinics at Vagabond CrossFit: Please, make sure you are…
Jared at the Bottom of the Back Squat during “Squat and Jump” Note to All Vagabonds: Please check out this new website setup by physical therapist guru, Kelly Starrett, who is one of the of top minds in mobility and recovery. He has setup…
WOW! Dave What Big Arms You Have! I. Myofascia Release Warm-Up(Hit the Target Areas for a time of 5:00 minutes): Quadriceps Hamstrings ITB Band Calves II. Dynamic Mobility Warm-Up: 90 Degree Quad Stretch PVC Dislocates Samson Stretch Shoulder Mobility(Bands) Lunge and Twist Arm Circles…