VAGABOND CROSSFIT WOD-7/8/09
Skill Warm-Up: Core Stability- L-Sits, Push Up Variants, Plank Holds
Skill Technique: Coach B Warm-Ups
Strength WOD: Clean and Jerk
Max Rep Test- Start wirth barbell and move up only if comfortable and form is locked in…
5 Rounds for Time of:
Push Jerk with Dumbbells- 20 reps
Abmat Sit-Ups-30 reps
Knees to Elbows/Knees to Chest-15 reps
Great day on Tuesday, as the Vagabonds killed their workout and got through another tough strength/met-con workout of the day. As you can see we are growing each day from the young to the old. I would like to welcome three new little people by the name of Lizzy, Mary, and Ann Marie. All performed great today and showed some nice athletic ability during their workout. I am happy to see that Vagabond CrossFit is growing each day and the support we get from our Vagabonds is outstanding. Thanks everyone for their hard work and dedication to this regiment. Hopefully sooner than later, we will be able to expand and show our true colors.
Vagabond News: My business partner and partner in crime, Ross, has decided to go back for his Level 1 Certification in October down at CrossFit Montclair. This is very exciting and great news for the well being of the Vagabond Community. Ross has shown true dedication and determination to learning the CrossFit ways. During the Fall, Ross will be running the morning sessions and helping people out with their nutritional habits. Ross is a great example and role model of how CrossFit and Nutrition play a major role in the well being of our lives. Congrats Buddy and cannot wait to make the trip down to Dirty Jers with you!!
TIME/RESULTS TO COMMENTS: