Hip Explosive Drills for Olympic Lifting…

11 Year-Old Michael hitting a pretty damn impressive Front Squat…

Gym Hours for Saturday, April 10th, 2010
Morning Hours: 9:00 am to 1:00 pm
Afternoon Hours: 4:00 pm to 6:00 pm

I had the pleasure of talking to Mike Burgener or better known as Coach B in the CrossFit Community. For everyone who does not know Coach B, he is the lead coach and instructor for the Olympic Lifting Certs for CrossFit. Coach B is one of the most influential people in my life and also a great mentor. He has helped me in so many ways grow as a trainer, but also grow as a person. He is an outstanding citizen who attended Notre Dame University and later on would serve our country as a United States Marine. He is also a former high school teacher who influenced thousands of young students to reach their goals and aspirations. Over the last 6 months, I have developed a great relationship with Coach B and he has helped me along my way to becoming a better coach and overall a better person. He has put up with my onslaught of questions and videos over these past 6 months and I will be ever grateful for his care and desire to answer any question I have asked him. Thanks Coach and you will always be a huge part in the success of Vagabond CrossFit.

VAGABOND NEWS: This is for all Brockton and surrounding area Police and Fire Departments of the South Shore. Between the dates of April 17th and April 24th, Vagabond CrossFit will offer free introduction classes to all personnel of police and fire departments. This week will be free of charge and a opportunity for all our hard working men and women to see the benefits of the CrossFit methodology in their everyday lives.

Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Lying Leg Raise
Frog Stretch
Hand Walks
Inch Worm
ITB Band Stretch

Active Warm-Up:
Posted on Workout Board

Workout of the Day:
A1: Handstand Holds x 30 seconds x 3 sets
A2: Hollow Rocks x 30 seconds x 3 sets
A3: Supermans x 30 seconds x 3 sets
Rest 15 seconds between each set
B. Benchmark WOD:
20 Minute AMRAP of the following:
5 Pull-Ups
10 Push-Ups
15 Squats