Aubrey Getting Some Knees to Elbows!!
I. Beast of East Competition Overview:
5 Great Workouts. One Great Day. Vagabond Participation Priceless.
Just want to give a shout out to Ross, Mike, and JT for their outstanding performances in the Beast of the East. I am truly proud of you guys for your dedication to your training and hard work over the last couple of months. Now, take a couple of days off, and now we got another hurdle to climb, by preparing for the Sectionals in March! I also want to give a shout to all the Vagabonds who came to support their fellow Vagabonds. The growth of our community over the last few months has been amazing, and the support you guys lent out to the guys participating in the Beast of the East was amazing. The number one comment, I got from Mike, Ross, and JT was the thanks to everyone who came out and cheered them on. In the end, it does not matter who loses or wins, but to see the community grow and respect the new sport of CrossFit! Thanks everyone, you make a gym owner very proud to say, He is part of Vagabond CrossFit!
II. Dynamic Mobility Warm-Up:
Mono-Warm-Up(Bike or Row)
Shoulder Hangs(Bands)
Calf Stretch
Hamstring Stretch(Contract/Relax)
Mono-Circuit(30 secs on/10 secs off x 3 sets)
Jumping Jacks/Burpees/Squats/Plank Holds
Clean Progressions(Different Positions)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Clean and Jerk Progressions:
1st set: 3 Pos Clean + 1 Jerk
2nd set: 2 Pos Clean + 2 Jerks
3rd set: 1 Pos Clean + 3 Jerks
*Go Up 5 lbs on each set from October 5th, 2010*
B. “Power Cleans and Burpees”:
10-9-8-7-6-5-4-3-2-1- of:
Power Cleans(1/2 of Bodyweight)
Burpees
*Competitors use 135 lbs/95 lbs for Power Cleans*
Post Weights Used and Time to Complete to Comments.
Aubrey, sweet ass socks!!! LOVE it!
yessssssssssssssss i cant wait!!
Thank you for everyone from vagabond who came to cheer us on! it was great and very encouraging during the WODs to hear everyone screaming. For some of us it was our first time competing and for some of you, it was your first time watching a crossfit event, so we both experienced something very new and exciting. Now we need to contain that energy and briing it back to Vagabond because that is what crossfit is all about, having fun and putting it on the line regardless of the results. The energy was unreal from competitors and spectators. Now it is back to the lab on monday with O’Malley and focus on what we need to do for sectionals/affilate cup! I hope saturday opened some eyes to how big crossfit really is and how it is growing!! Thank you all once again!!!!
Yea this will be good, ashame none of us got a crack at it yesterday! And I second what Ross said, there were several times especially during event 3 that I wanted to take a longer break, but I had a pack of Vagabonds right next to me screaming “Come on John, get right back on it!” and I didn’t want to let you guys down, so thank you! And see you guys on monday!
congrats guys I hear you all did well i would have loved to be there!
I have noticed an intense rivalry amongst female vagabonds in the sport of sporting some amazing socks !
sorry Aubrey I believe that Melissa is still the undisputed champion
melissa’s socks are definitely fabulous and she’s definitely still the undisputed champ! rachael’s Halloween socks for the team wod were kick ass also :o)
See you guys in the am rest up those arms
This looks like a fantastic WOD can’t wait!
Thanks Matt… 🙂
Wish i came but im glad ross broke one of the machines
9:20 at 80 lbs today. Felt really good getting back to work!
9:43 at 65lb
went to vagabond with no intention on doing a workout just wanted to stretch and foam roll and use today as a recovery day. but once i was there and everyone was gettin ready for the wod i had to get in on the fun. used 135 and finished in 648. good job to everyone in the 530 pm class.
7:35 @ 85lb
Great job today everyone!! Did 80# 7:59
7:22 with 135lbs for the power cleans