Broad Jumps! New England has been hit hard with the winter season this year, so Vagabond's Running Program has been hindered due to this season. However, with constantly varied movements and some unique programming, we find ways to hit that certain stimulus with different movements!
I. Vagabond CrossFit Saturday Schedule, January 22nd, 2011:
Morning Classes: 10:00 am and 11:00 am
II. Vagabond Nutrition Seminar is all set!:
Vagabond CrossFit will be offering a Nutrition Seminar on Saturday, February 19th, 2011. The Seminar will be held by Dr. Mike Molloy, a researcher from Dartmouth College in New Hampshire. The seminar will start at 9:00 am and will conclude at 3:00 pm. We orginally were going to cap off the event at 10 people, but due to its high demand we have allowed it to go to 20 people. However, due to more interest, we will allow 3 more spots available for anyone who wants to attend. The cost of the seminar is 40$ and sign ups will end next Friday, January 28th, 2011.
III. Vagabond Metabolic Conditioning Workout of the Day:
A. Max Double-Unders x 1:30 x 4 sets
B. 5 sets of the following:
20 Wall Balls @ 20/14
20 Ball Slams @ 20/14
20 Box Jumps @ 24/20
20 Push-Ups
*Rest Exactly 1 minute and 30 seconds between sets. These should be all out efforts with no rest during your work time.*
*Phase 1*
5 Sets of:
15 Wall Balls @14/10
20 Ball Slams
20 Box Jumps @ 20/16
15 Banded Push-Ups
*Rest 2:00 Minutes*
*Phase 2*
20 Wall Balls @16/12
20 Ball Slams
20 Box Jumps
15 Push-Ups
*Rest 1 Minute and 30 seconds.*
*Phase 3*
“RX”
IV. Competitors Schedule Workouts of the Day:
A. Max Double-Unders x 1:30 x 4 sets
B. “Ambush”
Post Times for Rounds to Comments.
brucie part man part frog !