Last Workout at Vagabond in 2011, and it was a good showing of some Vagabonds!!!

*Vagabond CrossFit Schedule for Sunday, January 1st, 2012: 10:00 am Class Time*

*Bring in the New Year, by coming to Vagabond on Sunday and hitting a workout!*

I. 2012=Setting Goals and Accomplishing Them!:

2011 is Gone, and we usher in the new year of 2012. What are your goals, aspirations, or accomplishments that you want obtain within Vagabond CrossFit. Like I tell people everyday in the gym, setting up goals is the only way to be successful within the gym. If you have goals, and aspire to reach those goals, then you will be successful. You will set yourself up for failure, if you go into the new year with no goals in mind. Your goals can be simple, and you can be very effective by accomplishing those goals, if you stay consistent, and you work hard in the gym. We had many new faces, new accomplishments, and new happenings at Vagabond CrossFit in 2011. Let’s continue that streak in 2012, and have even more of a succesful year in 2012. Goals and aspirations set you up for success, not just within the gym, but within your everyday life. Without goals set, then you are not striving for anything to accomplish. I am sure you all have goals, that you want to reach in your everyday lives, whether its starting a new job, or finding that special someone. So, why would it be any different within the gym? CrossFit is meant to push you to your limits, and meant to set you up for success. Somethings can be frustrating within the gym, but you must ask yourself, did you put 100 percent into your training, did you come to the gym when you were supposed to? These are all easy fixes, but just simply coming into Vagabond CrossFit, and working your damnest to accomplish those goals.
It might be as simple, as wanting to get your first pull-up, first push-up, or hitting that pr on a certain barbell movement. You must ask yourself, did you come to the olympic lifting class?, did you come to the gymnastics class?, or did you go to that workout, that you knew would be hard, and would push you to your limits?
Set your goals, set your sights on reaching for the sky, and if you do, I promise you, those goals will be reached!
Here is to 2012, and here is to reaching those goals!

Bainge set his goals, and within 2 months, has lost 25 lbs, and is quickly becoming an elite CrossFiter! Less than one year ago, Bainge was at 275 lbs. On December 31st, 2011, he is at 202 lbs. Goals met, and mission accomplished!

II. Dynamic and Mobility Specific Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
Dynamic Stretches
Mobility Stretches
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. For Time of the following:
10-8-6-4-2 of:
Thrusters @ 75/45
100-80-60-40-20 of:
Single Unders
*Level 2*
A. For Time of the following:
10-8-6-4-2 of:
Thrusters @ 95/65
50-40-30-20-10 of:
Double Under Attempts or Double Unders
B. Competition Phase:
Skill Work and 30 Minutes of Mobility Work or Perform Level 2 Workout.
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