Nice Split Jerk Position by Chris Gosler, owner of CrossFit Southie. Torso in Vertical Position, Head Shooting through, and Hips, Shoulders, and Arms in Perfect Vertical Alignment. CrossFit is a program driven by a community and is always great to work with your close friends outside your box as well!
I. Vagabond Team Events on the Horizon:
The next couple of weeks some of our athletes will be competing in some local team competitions around the region. The first team competition will take place this Saturday, January 29th, 2011 @ 9:00 am at CrossFit Newton. Any support for our fellow Vagabonds will be greatly appreciated and the more the merrier.
The next team competition will take place at my friends, Melissa and Eric’S, grand opening at their new box in Needham called CrossFit Charles River. This event will take place on Saturday, February 12th, 2011 in Needham. Please show your support for your fellow Vagabonds and also see some great athletes competing in their environment.
II. CrossFit Games Qualifers on the Horizon:
The time has come and we are approaching Games Season. The 2011 Games will be held this July in California once again. However, there will be online qualifiers for any hopeful athletes wishing to compete in Regionals. The CrossFit Qualifiers will begin on March 15th, 2011. They will last for 6 weeks and there will be 6 workouts spread out throughout the 6 weeks. So we have about 6 weeks left of training, so pick up your game and let your hard work pay off.
III. Dynamic Mobility Warm-Up:
“Mobility Tuesday”
*Work out those problem areas and get on a lacrosse ball, foam roller, or any object that will do some myofascia release. We will be hitting the upper body for our Mobility Piece this Tuesday.
IV. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. Max Double-Unders x 1:00 Minute x 3 sets
A2. Hollow Rocks x 30 seconds x 3 sets
*Rest 30 seconds between each set. Rotate between the two exercises.*
B. “Break Me Down”(For Time of the following movements):
18 Pull-Ups
100 Feet Walking Lunges
15 Pull-Ups
100 Feet Walking Lunges
12 Pull-Ups
100 Feet Walking Lunges
9 Pull-Ups
100 Feet Walking Lunges
6 Pull-Ups
100 Feet Walking Lunges
*Levels and Phases will be applied to this workout. Ring Rows, Banded Pull-Ups will be scaled for Pull-Ups.*
V. Competitors Schedule Workouts of the Day:
A1. Max Double-Unders X 1:00 minute x 3 sets
A2. Kettlebell Swings(2 pood) x 20 reps x 3 sets-Unbroken
B. For Time of the following:
15 L Pull-Ups
20 Pistols
12 L Pull-Ups
16 Pistols
9 L Pull-Ups
12 Pistols
6 L Pull-Ups
8 Pistols
3 L Pull-Ups
4 Pistols
*Pistols will be alternating legs.*
Post Time to Complete to Comments.
Got 79 and 84 on the first to amraps for double unders, then started 20 seconds late on the third set and finished 50 something in the remaining time, then did 30 more after the time ran out…used the 2 pood for the swings. Got 5:49 on the competitor metcon.