Kettlebell Swing with Head Popping Through and Ears Showing!!
I. Vagabond Olympic Lifting Clinic Session 2:
Vagabond CrossFit will be offering another Olympic Lifting Session on Saturday, November 20th, 2010 @ 4:00 pm. This Clinic will be going over the Olympic Lift of the Clean and Jerk. If you want to improve on your Clean and Jerk, then this is a must attend event. The first Olympic Lifting Clinic for the Snatch was a complete success. Ask other Vagabonds who attended the first Olympic Lifting Clinic, and see what they have to say. The cost of the clinic will be only 15$ and run for 1 hour and 30 minutes.
II. Dynamic Mobility Warm-Up:
High Hamstring Stretch
Pull-Up Hang(Straight Back and Rigid Frame)
Front Rack Position Mobilization
Hollow Rock Position x 1:00 Minute x 3 sets
Lunge Complex
Skill Jump Rope x 3:00 Minutes
III. Vagabond Challenge, Tempo Strength WOD, and Metabolic Conditioning Workout of the Day:
A. Max Box Jump: 8 Minutes to Establish a 1 Rep Max Box Jump
B. Front Squat, 5 sets of 2, @ Tempo 22×2
C. “Anguish”(1 Round for time):
*Advanced:*
Run 800 m
100 Double-Unders
50 DB Squat Cleans @ 35/25
25 Burpees
*Intermediate:*
Run 600 m
300 Single-Unders
50 DB Squat Cleans @ 30/20
25 Burpees
*Beginner:*
Run 400 m
200 Single-Unders
35 DB Squat Cleans @ 25/15
20 Burpees
Post Height, Weights, and Time to Complete to Comments.
Kevin, this is fantastic programming.
Thanks Mike,
I am trying my best, and we are seeing some good results…
Every Vagabond who does not know who Mike Malloy is, he is a student up at Dartmouth College in New Hampshire, getting his PHD. He is also a great CrossFitter, who finished top 30 in the whole region of New England and Top 50 in the whole Northeast..
Thanks Mike, we got to chill soon, I think we should get a hotel down in Conneticut and chill for the night or even head into New York City for the night??
Its fantastic to see the 5:30am class growing!! Great job this morning!!! Jill its nice to have you back and to have Rita join the am group!!
melissa
Hey mike! I agree on coach’s programming, at least from a results perspective. Not really qualified to know from a technical standpoint.
Thanks Melissa! Great to be back! God, hard to get back in the swing. Love seeing such strong turnout! Melissa, paleo looks good on you! And in your Wod! You must feel better,no?
Welcome Rita! Great job this am. Brucie crushed it!
Jill
Rugged Maniac was a great first experience! All the racers were very supportive and pushed eachother along. I can’t wait for next year!!!
Jessica
Cant wait to PR on box jumps!
Dave Rodrigues
Dave, what’s with the lame signature?
Jill “totally disappointed” McCaughey
Great wod got 904 and pr’d at box jump wit 51.5 inches!!
Ross “THE BOSS” O’Brien
That’s sick! Amazing jump, Ross
Jill
I am truely bummed out for not doing this :/ seemed like a great work out!
Kyle B.
VAGABOND SUCKS