*A. Vagabond Schedule for Sunday, January 29th, 2012: 10:00 am Class Time and 11:00 am Vagabond Meeting for all Clients.*
*B. 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.
*C. The New Phase of Training at Vagabond has been going quite well and people are responding to it nicely. I have been working with one of the top trainers in this game and the addition of his expertise and coaching has had a profound effect on my programming ability and being able to decipher between different energy systems, modalities, and what is best for our clients. Please realize I am working with one of the top programmers in the world, and we are bringing you top notch training and programming. We are here to help you reach your goals, and we want the best for you all. We see big things in the future for Vagabond, and I am always working around the clock to bring you the best program that I am being guided and taught. Just keep coming in, and keep seeing the results!*
*Here is another test and trial measurement that we will be performing on certain clients within Vagabond. This is the Ankle Flexibility Test for Squat Positioning. This is used to measure the flexibility and the range of motion of the ankle for squatting. The basis behind the exercise is too see how far you can bend your knee forward without having your heel come off the ground. A nice, flexibile ankle would be able to reach about 4 inches off the wall. If your heel comes off the grounf before 4 inches, then we have some mobility and flexibility issues that must be addressed. Our first test client is Kristin, who is only 1 inch away from the wall. She is currently working with Dr. Rich, on her flexibility problems, and has a plan in place to increase her range of motion. We will re-test her range of motion in 4 weeks, to see any improvement. Once again, this is just another great addition to Vagabond, and we are here to help you see results.*
I. Dynamic and Mobility Prep Warm-Up:
3-5 minutes of Z1 work
2 rounds of
db ext. rot. x 6/side
100 meter run
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. DB Split Bulgarian Lunges, 3 sets of 8 @ 3030, rest 30 seconds, Compare to January 19th, 2012
A2. Posterior Pelvic Tilts, 5 second hold at top x 5 reps x 3 sets, rest 2:00 minutes
B. 5 Rounds for time of:
Row 250 m
Walking Lunges x 20 steps
B. Competition Phase:
Mobility x 60 Minutes x Mandatory Appearance in the gym.
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