"Buddy Holly"(7.11.2011)

GHD Sit-Ups can be very detrimental if not performed correctly. Here is an athlete in motion in the upwards development of the GHD with legs straight and using the hip flexors to drive himself upwards!

I. New Schedule for Vagabond CrossFit 2011 Summer: These are all Regular Classes:
Monday, Wednesday, Friday Classes:
5:30 am, 7:30 am, 9:00 am, Noon, 4:30 pm, 5:30 pm, 6:30 pm
Tuesday, Thursday Classes:
5:30 am, 6:30 am, 7:30 am, 9:00 am, 4:30 pm, 5:30 pm(Speciality Classes) 6:30 pm
Saturday Classes:

9:00 am
Sunday Classes:
8:30 am Running Club, 10:00 am Class Time
II. Dynamic Movement Warm-Up:
4 Times for Each Movement:
High Knees
Butt Kicks
Lateral Shuffling
High Knee Skipping
III. Mobilization Warm-Up:
1. Lunge Complex- Spiderman Lunge-Elbow Drop-Straighten Leg
2. 3 Way Shoulder Stretch
3. Squat Holds x 2:00 Minutes
IV. Conditioning Workout of the Day:
For Time of the following:
Run 400 m
Thrusters x 21 reps @ 75/45
Run 400 m
*Rest 5:00 Minutes*
Run 300 m
Thrusters x 15 reps @ 75/45
Run 300 m
*Rest 4:00 Minutes*
Run 200 m
Thrusters x 9 reps @ 75/45
Run 200 m
Post Time to Complete to Comments for each set.