"Aerobic Capacity"(1.28.2012)

The Look through the Lens if Vagabond...

A. *Vagabond Yoga Class on Saturday, January 28th @ 10:00 am. Come get supple with Coach Lindsay. These are the classes that have to be must attend. They help with inefficiences in your fitness, and will only help you in the long run. So make it a goal to get in, and try our Speciality Classes!*

B. Schedule for Saturday, January 28th, 2012:

9:00 am Regular Group Class

10:00 am Vagabond Yoga Class

C. All Vagabonds are welcome to attend the Program Meeting on Sunday, January 29th @ 11:00 am. This will be an informatative meeting on the CrossFit Opens, our style of programming, and the future for Vagabond. All are welcome to attend, and participate in the meeting. This will also be a question and answer meeting, as if you have any questions or any input for Vagabond, we will be running this as well. Please come on Sunday, as you guys are the heartbeat of Vagabond, and make it what it is. Come to the 1o:00 am class, then come hang and join in on the discussion at 11:00 am.

Matty with his famous Yellow Hat...

I. Dynamic and Mobility Prep Warm-Up:
3-5 minutes of Z1 work
2 rounds of
Indian Push-Ups x 10 reps
wall squats x 10 repetitions
200 meter row
Hamstring Banded Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness and Competition Phase:
“Aerobic Capacity in a nutshell”:
10 Rounds for time of:
4 Burpees
6 Power Cleans @ moderate weight
8 Wall Balls @ 14/10, 18/12, 20/14
Post Results to Comments.