"Big Running Cindy"(9.29.2010)

Swing It Up!!!

I. Rugged Maniac 5k Challenge:
Hey Vagabonds,
The Rugged Maniac 5K Challenge is coming up this Saturday, October 2nd, 2010. Most of you probably got the email of your start times and when we should be arriving to register for the event. I feel if we meet at Vagabond CrossFit at 7:00 am, it would give us plenty of time to make the drive up towards Springfield. Some people have 10:00 am, 11:00 am, or 11:30 am start times. So, I feel 7:00 am is a good time to depart Vagabond and head towards the race. I urge everyone to meet at Vagabond CrossFit, so we can all go up together as a team and represent Vagabond CrossFit to the fullest.

II. Saturday and Sunday Schedule for October 2nd and October 3rd, 2010:
Saturday, October 2nd, 2010: The Gym will be closed
Sunday, October 3rd, 2010:
Morning Hours: 9:00 am class
Afternoon Hours: 4:00 pm class

III. Dynamic Mobility Warm-Up:
Hip Flexion/External and Internal Rotation x 4:00 Minutes
Adductor(Groin) Stretch x 3:00 Minutes
All Movements 20 seconds on x 3 sets
PVC Dislocates
Arm Complex
Shoulder Extensions

IV. Oxidative Metabolic Conditioning Workout of the Day:
“Big Running Cindy”(AMRAP 30 Minutes)
3 Rounds of Cindy:
5 Pull-Ups
10 Push-Ups
15 Squats
Run 200 m

3 Rounds of Cindy:
Chest 2 Bar Pull-Ups
Ring Push-Ups
Run 200 m

3 Rounds of Cindy:(AMRAP 25 Minutes)
Run 200 m

*Beginner:(AMRAP 20 Minutes)*
2 Rounds of Cindy:
3 Banded Pull-Ups or 5 Ring Rows
7 Push-Ups
10 Squats
Run 200 m

Post Number of Rounds Completed to Comments.