Vagabond WOD’S- Today we had another Vagabond stroll through our doors by the name of Melissa, who is the owner of the house with Ross where we run our garage gym out of currently. She did a great job and was introduced into the Skill of the Week, which is Pull-Up Progression. She did an outstanding job and pulled through the workout. She hit one of the nine fundamental movements and added in a little run for some endurance and stamina work from the Ten Aspects of Fitness. Chris hiT the strength day today and put some impressive numbers after a brutal workout with the Sumo Dead High Pulls and Ring Dips yesterday. Ross was impressive with his Met Con workout that dealt with some running and box jumps. Kevin hit his workout hard today, with him being a day behind and performed the dreaded SDHP and Push-ups workout. Celine put forth an outstanding effort on her Endurance and Stamina workout today involving the rowing machine and a nice 250 m Run. Everyone today was great and put some hard work in to their workout. I am hoping by next week we can start to follow the main page because what better to follow the workouts with the guys who created CrossFit, the mastermind, Greg Glassman. I believe everyone will be on the same page and will be able to hit the main page workouts by next week. Obviously it will take some tweaking and scaling to fit to every one’s physical abilities, but they will still get smashed and get a great workout in. Great Job Guys!!

Some Updates on the Webpage: As you look to the right, I added some Videos of Pose Running and the correct way to run. I am a huge advocate on running and believe it is very important for people’s overall physical performance and overall ability to be better in endurance and stamina. With this Pose Running technique you will see huge improvement in your running times and also stay away from some nagging injuries that has plagued us all over the years. Check them out and see how Running is supposed to be!! As I stated before, Michael Johnson, the former Olympic Record Holder in 3 events, is a natural Pose Runner. Watch how he moves and watch how his technique is perfect. Understand with Pose Running you use gravity as an enabler and not a destroyer. Gravity is a huge force and we should be using it to our benefit. Instead of pushing off the ground, you want to be pulling your legs under your general center of mass or in other words keep your feet under your hips. Look at his Posture, how he keeps everything in lined with his shoulders and is not flopping all over the place. His head, his shoulders, and hips are all in lined with each other. He keeps his knees and feet under his hips and pulls off the ground, instead of pushing off the ground. This will create more force and more efficiency in your running. Also it will keep you away from injury and your Time Trial Runs will vastly improve. The Three Key Components to Pose Running is Posture, Pulling and Falling. Your body is under your general center of mass, while you let your legs fall and you pull off the ground. Your arms are tight to your body and everything is compact. There is no need to swing your arms all over the place because this creates more work for yourself. If you keep compact and keep your hips forward with a slight lean from your ankles, you will master the Pose. However, this takes months, even years of practice, if you are not a natural Pose Runner. As with everything in this regiment, Running has become a Skill and it takes repetition and practice to master this art form!!! Yes, I dare say it, ART FORM!!

Heavy/Strength Day:

Shoulder Press-5-5-5-5-5

Push Press- 3-3-3-3-3

Push Jerk-1-1-1-1-1

Ross Results:

5 Rounds for Time of:

400m Run

20 Box Jumps

15 Assisted Pull-ups

Kevin Results:

7 Rounds for Time of:

SDHP X10

Push-Ups x 10

Celine Results:

4 Rounds for Time of:

250m Row

250m Run

Mel Results:

3 Rounds for Time of:

250m Run

Push Press x 21

Ring Rows x 15