"Blow Me Up"(10.25.2010)

Joanna Broken Tibia and All Still Finds A Way To Workout!!
I. Vagabond CrossFit Open House and Team Workout:
Reminder to all Vagabonds, that we will be having a Team Workout at 10:30 am on Saturday, October 30th, 2010. Please make an appearance to this event, as in the past the Team Workouts have been a great success at Vagabond CrossFit. It gives you an opportunity to wort along side your fellow Vagabonds and takes you out of the ordinary and allows you to train for the unknown and uknownable, which is one of CrossFit’s Four Fitness Standards.
Also, Vagabond CrossFit will be holding a Open House for all potential Vagabonds, who are interested in joining Vagabond CrossFit. Anyone is welcome to join and to watch the team workout and perhaps get a workout in.
Vagabond Open House, Saturday, October 30th, 2010 at 9:30 am to 12:30 pm.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, Aerodyne, or Jump Rope)
90 Degree Quad Stretch(Hip Extension/Flexion)
Inch Worm to Push-Up
Shoulder Hangs(Behind Neck)
Lunge Complex
Lacross Balls(Thors. Extension)
Squat Openers
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Max Box Squat, 15 Minute Time Limit
*A Box Squat is great for building up hamstring strength and also a great flexibility tool for the Posterior Chain*
B.”Blow Me Up”(21-15-9 of the following movements):
Chest 2 Bar Pull-Ups
Hang Power Cleans @ 115/80
*There will be a 8 Minute Cap to this workout, move through it quickly and with the idea of going unbroken on all movements.*
Post Weights Used and Time to Complete to Comments.