Come Support your Vagabond Team at the CrossFit Charles River Grand Opening Tournament!
I. Vagabond Nutrition Seminar:
Just sending a reminder to all Vagabonds who signed up for the nutrition seminar on Saturday, February 19th, 2011 at the Vagabond Gym. Dr. Mike Molloy will be holding this event and should be filled with some great information. Currently we have one spot left open for anyone who is interested in signing up. Please let me know and we will get your name on the sign up sheet.
II. Dynamic Mobility Warm-Up:
“Mobility Friday”
It is time once again to dedicate some type to your body that we call your temple. We will be working on the lacrosse balls and foam roller to work out some of those problem areas in your body.
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press, 5-5-5-5-5
*Compare to August 13th, 2010 and December 16th, 2010.*
B. “Broken Angie”(4 Sets for time of):
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Air Squats
*Rest 3:00 Minutes between set.*
*Level 1*
All movements performed @ 15 reps
*Level 2*
All movements performed @ 20 reps
*Level 3*
As Rx
IV. Competitors Schedule Workouts of the Day:
A. Shoulder Press, 5-5-5-5-5
B. For Time of the following:(25 reps performed for each movement):
Box Jumps @ 30 inches
Chest 2 Bar Pull-Ups
Kettlebell Swings @ 2 pood/1.5 pood
25 Overhead Lunges(45/25)
25 Toes to Bar
25 Push Press @ 95/65
25 GHD Raises
25 Two for One Wall Ball Shots
25 Burpees to 6 inch target overhead
25 Double-Unders
Post Weights Used and Time to Complete to Comments.
first time trying this… so if the link doesnt work i’ll try again.
some vagabonds making us proud down @ CrossFit Newton
[youtube=http://www.youtube.com/watch?v=SWTQbm31EHU&w=640&h=390]
the song for that video is classic. i laughed thru half the video. comp wod was tough today finished in 1815 ghd raises have become my enemy. just wanted to say great job to jarrod today for taking on the challenge of the comp wod. way to gut it out.
Nice montage joe, fun seeing watching what we look like in action!
That video was great!! You guys are amazing!! Thanks Joe for posting that!
haha this is awesome. :0) GOOOO VAGABOND!
The only thing that would make that video even better is if it were put in black and white and then sped up slightly with that tune still in the backround, and a narrator that sounded like he was from the 40’s saying things like: “Crossfit, a world wide phenomena that has become the fountain of youth for people all walks of life”!
That video is friggin AWESOME!!! The music is totally badass! lol! Great job! So fun to watch!!
This video is great!! =) Thanks for making it!