May 4, 2009
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VAGABOND CROSSFIT WOD’S:
Heavy/Strength Day-
Back Squats-3-3-3-3-3
Today we concentrated on some heavy/strength movement for the workout. The guys were murder by the “9 Fundamentals of Hell” on Saturday, so we changed things up a bit with some heavy work. Today, the workout on CrossFit HQ was Front Squats, but since we did those two weeks ago, I felt it was appropriate to concentrate on another movement. The guys put some impressive numbers and really showed some great improvements in their skills.
NEWBIE WOD’S:
Shane tackled a beast of METCON workout today and showed his true power during this workout. He performed the following:
3 Rounds for Time with 2 minute recoveries between each round:
Row 500 m
30 Air squats
5 Pull-ups
25 DB Swings- 40 lbs
10 Push-Ups
15 Thrusters- 75 lbs
Time-28:00 mins
I would like to welcome again, Chris and Vanessa, to the V
agabond Family. They were introduced to the first three fundamental movements. The air squat, front squat, and overhead squat. They were unbelievable in their technique and did a great job during the workout.
They performed the following workout:
“Tabata Squats”- 20:10 x 8 rounds
Vanessa was amazing and was the first Vagabond to complete the Tabata Squats as RX during her first workout. Great Job VP!!!
Celine WOD-
AMRAP- 10 Minutes of:
5 Ring Rows
5 Push-ups
5 Abmat Sit-ups
5 Air Squats
Rounds- Ten Rounds
Celine did a great job today and made some huge strides in her improvement in CrossFit!!
For now on people will have to post their results/times to the comments section. The comment section is right below the post that is posted daily. You can add any comments and leave your results/times for the workout you did for the day. All you need is a yahoo/google account email to post a comment. Posting would be greatly appreciated to support Vagabond CrossFit and would be a great help for me to get some support among Vagabond CrossFit.
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