VAGABOND CROSSFIT WOD- 5/14/09


Here is a Video, courtesy of CrossFit, of how to properly execute the Burpee—














Today was a rest day for alot of the Vagabonds, so we had a few of the stragglers stroll through the doors of the garage. I could not put up all the pictures of the Vagabonds today, since I had to sneak one of my workouts in, while Raul got through his grueling workout. I decided to put together a killer Met-Con workout that dealt with the Ascension Ladder. I hit them with one of the fundamental movements and also with the dreaded burpee. All the athletes today performed great and really showed me some true dedication to their physical prowess.

Also, would like to congratulate some of the girls for getting up on the pull-up bar for the first time and banging out some pull-up assisted band movements. These bands were a great purchase and will really benefit all the Vagabonds in their progress with their pull-up development. I got 3 pull-up bands that have different resistance and will cater to all the Vagabonds physical ability. Great Job Today Ladies!!

VAGABOND CROSSFIT WODS-

Ascension Ladder- AMRAP- 20 Minutes

1 Sumo Deadlift High Pull
1 Burpee
2 Sumo Deadlift High Pull
2 Burpees

Continue up the Ladder, until the time allowed is finished:

Modified WOD-

AMRAP- 10 Minutes
1 Sumo Deadlift High Pull
1 Push-Up

Continue up the Ladder, until the time allowed is finished:


POST TIME/RESULTS TO COMMENTS: