Vagabond CrossFit WOD- 3/28/09- Happy Birthy Day to My Sister, Julie!!!!
Chris WOD-“ Fundamentals+ Run” For Time: 13:08
5 Rounds for time with reps of 15-12-9-6-3 of
Push-ups
Front Squats (45 lb barbell)
Push-Press(45 lb barbell)
5 Rounds for time with reps of 15-12-9-6-3 of
Push-ups
Front Squats (45 lb barbell)
Push-Press(45 lb barbell)
Sumo Deadlift High Pull(45 lb barbell)
250m Run
250m Run
Johnnie WOD- “Ouch” Time:7:44
3 rounds for time:
200 m Run
10 abmat sit-ups
10 push-ups
10 air squats
10 burpees
Chris and Johnnie were awesome today and showed me some true determination. They worked the fundamentals and gave a 100 percent effort. That’s all we need during these workouts is a full effort and maximum intensity. This will increase your power, speed, strength, and the rest of the ten aspects of fitness. Chris did a push/pull workout with a run. This workout shows him that all these movements are vital to becoming a better athlete within Vagabond Fitness. We hit the fundamentals hard today and these workouts showed that technique and form are a key to success within these fitness walls.
Kevin WOD- “Tabata Protocol” 20 seconds on: 10 second rest
Total Number of Reps:
Air Squats
Push-Ups
Abmat Sit-ups
150 m run
Kevin did great today and was hit with the basic tabata protocol, but with an added run. He pushed through the workout and was toast after. His intensity was full throttle, and this goes a long way during these workouts. Also, he performed his fi
rst correct Push Jerk, which was a huge step over the last couple of days. Every movement, every workout these guys will see results and gains, which will make them hungry for more. Johnnie also performed his first Push Jerk today, after a long two days of frustration and just being pissed off. He hit the workout hard and got through it. I remind these guys everyday that this stuff is not just going to come to them overnight. It will take a few weeks, maybe months, or years before everything is perfect, which it won’t be. However, if you work hard and have the patience, you will see gains everyday and improve fitness right behind. I cannot stress enough the importance of technique and form within Crossfit. It is a must and a key component to being successful.
rst correct Push Jerk, which was a huge step over the last couple of days. Every movement, every workout these guys will see results and gains, which will make them hungry for more. Johnnie also performed his first Push Jerk today, after a long two days of frustration and just being pissed off. He hit the workout hard and got through it. I remind these guys everyday that this stuff is not just going to come to them overnight. It will take a few weeks, maybe months, or years before everything is perfect, which it won’t be. However, if you work hard and have the patience, you will see gains everyday and improve fitness right behind. I cannot stress enough the importance of technique and form within Crossfit. It is a must and a key component to being successful.
We got the Pull-up bar up today also the bumper plates and medicine ball will be in next week. I am so pumped for this because we have everything we need for the time being to do all the fundamental work and some killer workouts.
Hey bro, just checking in, looks like you are still kicking some ass. Awesome job to all your guys, their technique looks like it’s come a long way since your first post. Keep slugging through that stuff, see you tomorrow for our weekend festival of human sacrifice.
Hey man, the gasmask won’t work for you if you wear it everyday, only two sessions a week will work. It’s one of those things that only provides benefits if it shocks your system, that means regular use brings its ability to advance your training down to single % digits. The best way to use it for the first month would be on LONGER pieces of running or rowing, 12-15 minutes around 85% exertion or higher. Sprints won’t give you the stress you need from sucking air like that, let me know if you need anything.
~Samy
Hey man,
Yeah I know just took picture with gas mask just to screw around today, but yeah i was going to only do it for 2 days a week during CFE workouts… I possibly might not be able to come up tommorow got some training to do… But will def be up next weekend