Power.. Power… Power…

Vagabond News: On August 14-15th of 2010 Vagabond CrossFit will be holding a CrossFit Certification at the Vagabond Facility. Dr. Romanov, the creator of the Pose Running Technique, will grace our presence for two days with detailed anaylsis of this type of running form and will give his expert knowledge on the matter. A link will be posted soon to the webpage for registration.

Vagabond Thoughts on Olympic Lifting: I am gearing towards a heavy schedule within the next month of concentrating on the two major lifts in Olympic Lifting, the snatch and clean and jerk. As you can tell over the last week we have been doing various types of progressions, skill drills, and transitions for the Olympic Lifts. We are in our fourth week of our current linear wave progression strength schedule and are seeing some greats results within this manner. However, I am not a big component on linear wave progression models because they are built around maximal efforts for each week, and as my research tells me a persons Central Nervous System will shut down after 3 weeks and basically reach a plateau. However it has its time and place and felt that is was necessary to concentrate on four simple movements to build raw strength and also concentrate on form and technique. Within the month, we will be tackling a strength schedule solely based on Olympic Lifting with progressions in the three pulls of the Olympic Lifts and with work on transition drills.

Benchmark Week: People have been asking me why we do not hit the Girl Workouts that CrossFit has implemented into their program. These are the essentials of CrossFit and gives you a good guideline of where your progress stands in the Metabolic Conditioning World. So, I have answered your prayers and throughout the next two weeks, we will be hitting various Girl Workouts to compliment our strength programming.

Warm-Up: 3 Rounds at steady Pace of:
Run 200 m
Handstand Attempts x 5
Spiderman Lunge x 10
Squats x 15
PVC Dislocates x 20

Strength WOD: Shoulder Press 5-5-5

Benchmark WOD: “Fran”
21-15-9 of the following movements;

Buy-Out: How Many Overhead Squats Can You Do in 2:00 Minutes?
Guys-65 lbs
Gals- 45 lbs

Kevin’s Notes: The RX weight for “Fran is the following:
Guys-95 lbs
Gals-65 lbs