Vagabond CrossFit WOD- 3/28/09- Happy Birthy Day to My Sister, Julie!!!!
5 Rounds for time with reps of 15-12-9-6-3 of
Front Squats (45 lb barbell)
Push-Press(45 lb barbell)
Johnnie WOD- “Ouch” Time:7:44
3 rounds for time:
200 m Run
10 abmat sit-ups
10 air squats
Kevin WOD- “Tabata Protocol” 20 seconds on: 10 second rest
Total Number of Reps:
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.