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
*Advanced:*
3 Rounds of Cindy:
Chest 2 Bar Pull-Ups
Ring Push-Ups
Squats
Run 200 m
*Intermediate:*
3 Rounds of Cindy:(AMRAP 25 Minutes)
Pull-Ups
Push-Ups
Squats
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.
oooo sounds fun. can’t wait! :0)
<3 jenna
Guessing the pullups are going to be what kills me. I need to learn to kip! Should be interesting to see how I do….:)
Jill, hope you’re feeling better soon…miss you at 5:30..
I couldn’t believe how fast 25 minutes went by…Was able to complete my pull ups without having to use a band… it was only 3reps rather than 5 but I’m happy with that! It was the push-ups that killed me!
melissa
No wonder most people are taking this day off….
Dave Rodrigues
Actually Dave we had a good showing for this morning, over 20 people sooo… maybe you will take rest day lol
DAVE “THE WIMP” RODGRIGUES
Thanks melissa! Be back as soon as I can stop coughing! Truly miss you guys! Even Kevin! 😮
Jill
This is going to kill me hahaha let’s do it!!
We need another kipping clinic for those of us who still completely suck! ~n
Thanks Kevin for not giving up on my kip. =) Finally got my first one day after 6 months. Pretty sad. Feel better, Jill!!
-Kelly
7 rounds, with chest 2 bar pullups and ring pushups. Sore as hell after the last few days, but a good dose of foam rolling just now loosened me up tremendously and took a fair amount of the soreness away!
John “The Banana Eater” Thomas.