Chrystin saying Hi to the camera during her Dynamic Mobility Warm-Up! Chrys joined Vagabond a couple months ago and has made huge gains in her fitness and mental toughness as well. She signed up for a 12 month commitment and has been putting in her work in at least 5 days a week! Great Job Chrys!
I. Vagabond Team Competiton This Weekend:
We are sending two teams to the CrossFit Newton Throwdown this Saturday, January 29th, 2011. The Competition will get under way around 9:00 am. Each team is guaranteed at least two workouts, so come to CrossFit Newton and support your Vagabonds. The gym is called CrossFit Newton but the address is in Waltham, Ma.
Here is the address:
91B Felton Street
Waltham, Massachusetts, 02453
www.crossfitnewton.com
(The entrance to the gym is on Fountain Street.)
There will be 4 WODs
26 teams will compete in WOD 1 and 2
it will be cut to 12 teams for WOD 3
WOD 4 will be cut to only 6 teams
Athlete Registration($10 per athlete): 8:00 am
Judges: 8:00 am
WOD 1 start time: between 9 and 9:30
WOD 2 start time: between 11 and 11:30
WOD 3 start time: between 1 and 1:30
WOD 4 start time: between 2:30 and 3
These are estimated times
2nd, 3rd, and 4th WOD start times might be a bit different.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Shoulder Band Hangs
Partner Shoulder Stretch
Front Rack Band Position Stretch
Shoulder Extensions
Coach B Warm-Ups
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift, 3-3-3-3-3
*Compare to January 2nd, 2011.*
B.”AMRAP Galore Part 2.”
AMRAP 5 Reps of Sumo Dead High Pull in 2:15 @ 75/45
Rest 90 seconds
AMRAP 10 Reps of Burpees in 3:15
Rest 90 seconds
AMRAP 15 Reps of Push Press in 4:15 @ 75/45
Rest 90 seconds
AMRAP 20 Reps of Barbell Walking Lunges in 5:15 @ 75/45
*These will be unbroken sets of each movement. For example you will complete 5 sumo dead high pulls, then place bar down and reset, this counts as 1 set. Your goal is to get as many sets as possible in the time allotted during your work schedule.*
IV. Competitors Schedule Workouts of the Day:
*Total Rest Day- You may come in to work on skills and for mobilization piece.*
Post Weights Used and Time to Complete to Comments.
Chrys great job!! It’s been so cool to watch you improve. You’ve been doing so well, keep it up and keep pushing yourself!
Sat gonna be a blast. Can’t wait to cheer you guys on ~ tear it up!