VAGABOND WOD’S-5/7/09 AND 5/8/09
The last couple of days have been crazy with new people coming in and getting them going with their CrossFit Regiment. So, I could not post last night, since I was at the gym until 12:30 am, getting the workouts ready for today and trying to come up with some crazy workout for the guys. So, this post will have the last two workouts of the day posted and will show some great improvements in the Vagabonds. Also, we finally got our shirts made and they look great. Thanks, to Chris, our first Vagabond, who made the design and got the shirts ready for use.
WOD’S: The last two days we have hit all the fundamentals in our workouts and also got some heavy/olympic lifts in with our workouts. The guys and girls did great and put up some impressive numbers. I also want to give KUDOS to Shane, who Push Jerked for his first time and got an amazing score of 255 LBS on his last repetition!! All the newbies are doing great with their first three classes and busting out some sick workouts in the mean time. Great Job Guys and Keep up the Good Work!! Here are the Main Workouts from the last Two Days and the others did various movements involving ring rows, squats, push-ups, pull-ups, abmat sit-ups, Push Press, Medicine Ball Cleans, and all sorts of crazy movements. Keep up the Pace and Keep Working Hard!!
VAGABOND MAIN WOD- 5/7/09
Heavy/Strength Day:
PUSH JERK- 1-1-1-1-1-1-1
Here is a video of how to properly execute the Push Jerk, courtesy of Coach B.
VAGABOND MAIN WOD- 5/8/09
3 Rounds for Time of:
50 DB SWINGS-35 LBS
40 GOOD MORNINGS-40 LBS
30 ABMAT SIT-UPS
20 BOX JUMPS-20 IN
10 THRUSTERS- 75-95 LBS
3 Rounds for Time of:
25 DB SWINGS- 40 LBS
20 GOOD MORNINGS-40 LBS
15 BOX JUMPS- 20 IN
10 CLEANS- 75-115 LBS
5 PUSH PRESS-75-115 LBS
POST TIME/RESULTS TO COMMENTS: EVERYONE POST THEIR RESULTS WITH THEIR WORKOUT THAT THEY PERFORMED!!
Very hard and fun last couple of days.
5/7 Push Jerk
135-155-175-185-205-225-255
Think i might have been able to get more if i had more reps.
5/8 WOD
25 DB swings-40 lbs
20 GD – 35 Lbs
15 Box Jumps- 20in
10 Cleans- 115
5 Push Press- 115
Time: 13:01 min
Feel like my cardio is getting much better. I will def be hurting for the next couple of day.
Great Job Shane, and come by tomm for the workout after 10 am, if you want should be pretty decent buddy.. You Strong Ass OX
3 Rounds for Time of:
50 DB SWINGS-35 LBS
40 GOOD MORNINGS-40 LBS
30 ABMAT SIT-UPS
20 BOX JUMPS-20 IN
10 THRUSTERS- 85LBS
18:30
This was a crazy workout. It hit every part of my body. If Kevin told me 6 weeks ago to do this workout i would have laughed at him and told him no way. But today Runey and I went for it and dominated it. I felt completely wiped out after, but the workout felt really good. Plus Runey and I did that the first 50 DB swings with no breaks which i was vey impressed with. Thank you Kevin.