VAGABOND CROSSFIT WOD-4/12/10

VAGABOND NEWS: Anyone interested in running in the Boston Run to Remember, please come see me, so we can get a group together and show how Vagabonds do it… It would be fun and a great opportunity for some Vagabonds to get together…Do not question yourself whether you can finish this race, if you are CrossFitting on a regular basis, then you will be fine to complete this road race. I took part in the half marathon last year and it was a great event. You get to run the streets of Boston, and donate to a great cause for fallen police officers in the line of duty.
Registration Final Date: May 1st
Race Options:
5 Mile Road Race
Half Marathon Road Race

Kevin’s Face says it all as he completes his final Box Jump during a WOD…

Why do we religiously write in our Vagabond Tracking Sheets?
So that we can compare data and analyze what we got good at and look at what we have to work on. Data and Analysis is the key component to a successful gym and tracks our progress through our CrossFit endeavours. So, do not underestimate the powers of the Vagabond Tracking Sheets.

MyoFascia Release: 5 Minutes of Foam Rolling:
Trigger Point Areas of Work:
Quads
Glutes
Hams
ITB Band
Lower Back

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
90 Degree Quad Stretch
Inch Worm
Lunge and Twist
Samson Stretch
Shoulder Openers

Workout of the Day:
A. Max Effort Black Box: Push Press 3-3-3-1-1-1
B1: Static Ring Holds x 25 secs x 3 sets, rest 30 secs
B2: Unanchored Sit-Ups x 20 reps x 3 sets, rest 30 secs
C: Benchmark WOD: “Helen”
3 Rounds for time of:
Run 400 m
DB Swings x 21 @ 55/35
Pull-Ups x 12

POST TIME.RESULTS TO COMMENTS: