"Bodyweight Disaster"(2.24.2011)

I. Vagabond Help Wanted:
A crew of Vagabonds will be painting this weekend and doing some odd jobs at the new location in Easton, Massachusetts. Brucey and Matt will be running the daily activities and have the plan for the painting jobs. Brucey and Matt will be coming to the 9 am class for a workout, so I encourage you come in get a workout in and meet everyone at Vagabond CrossFit in Brockton. If you cannot make the workout, then meet at Vagabond CrossFit at 10:00 am to head over to Easton with everyone. Here are the contact numbers for Bruce and Matt.
Address of Easton Location:
15 Hampden Drive, Easton, Massachusetts, 02374
II. “Mobility Thursday”
It is once again that time of the week to hit those problem areas and sore spots with some myofascia release! We will be getting on the foam roller, lacrosse balls, or anything to work out those problem areas. We will be concentrating on the lower back, hips, and hamstrings during our 15 Minute Session.
III. Skill Sets and Metabolic Conditioning Workouts of the Day:
A. Gymnastics Workout of the Day: 2nd Week of Free Handstand Progressions
*We will be kicking up into the free handstand position. Anyone who needs to work against the wall is fine and a great way to build towards that free handstand. However, we will be working from a farther point to emphasis the importance of keeping that Hollow Position!
B. “Bodyweight Disaster”( 5 Sets for time):
15 Burpees
30 Abmat Sit-Ups(Anchored)
*Rest 2:00 Minutes between each set.*
IV. Competitors Schedule Workouts of the Day:
A. Shoulder Press(5/3/1)
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
B. Complete the following for time:
50 Hang Power Cleans @ 115/80
50 GHD Sit-Ups
50 Kipping Pull-Ups(No Butterfly Allowed)
*Repetitions can be partitioned as you like.*
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