Skill Development Work with Hollow Rocks…

MegaTron reached the 500 club for Deadlift… Congrats Tron!!

Position of the Bar for Low Bar Back Squat… Low Bar Back Squat is Hamstring Dominant and allows for heavier weight to be lifted… The High Bar Back Squat is positioned near the trapezoids and is quad dominant and ideal for Olympic Lifters…

VAGABOND RANT: I thought it was appropriate to give the workout for the day a good title. I called it “Quiet the Voice”, meaning during some of our workouts, there is that little voice in your head, that is telling you to quit and just give up. Everyone has heard this voice, and everyone has contemplated whether to just give up and say, “Why am I doing this? What is the point of this?” CrossFit Workouts are meant to get you in the best shape of your life, and it has proven within Vagabond
CrossFit, that it does that such thing. However, it also creates mental toughness and a motivational tool within your everyday life to push forward and not to give up. So, if you hear that voice inside your head, just tell it to “Shut Up and Leave You Alone.” In the grand scheme of things, if you finish that brutal met-con or bust out that last repetition, it will only benefit you in the long run.

Dynamic Mobility Warm-Up:
Hip Mobility
Samson Stretch
Jumping Jacks
Spiderman Lunge
Mountain Climbers

Strength WOD: Lower Body
Back Squat: Twelve Minute Time Limit to Establish a 1 Rep Max(5 Max Attempts)(Compare to April 14th, 2010)

Metabolic Conditioning WOD:
“Quiet the Voice”
7 Rounds for time of:
15 Box Jumps @ 24/20
10 Overhead Squats @ 95/65
5 Push Press @ 95/65

Scaling Options:
Men- 95 and 75
Women- 65 and 45