A Vagabond Trainer is always watching your every move to ensure safety, efficiency, and intensity! Chrystin getting after the box jumps! Two weeks off the On Ramp and is already making steady progress!
I. Change in Vagabond Schedule:
There will be a slight change in the Vagabond Schedule. The 7:30 pm will only be on Tuesday, Wednesday, and Thursday’s for now on. The afternoon classes on Monday and Friday will be 4:30 pm, 5:30 pm, and 6:30 pm. Make a note of this, so that you know the schedule and check the schedule on some occasions to see any other changes.
II. Vagabond Christmas Party:
Just another reminder that the Vagabond Christmas Party will be held this Saturday, December 19th, 2010 @ 7:00 pm. Bring any foods to help in the cause to supply food for the party. Bring your party hat also!
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Front Rack Position Mobilization(Bands)
Shoulder Extensions
Lunge Complex
Super Internal Rotation Stretch
Coach B Warm-Ups
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Deck Squat Cleans(Total Body), 1-1-1-1-1-1
*Compare to May 24th, 2010*
B.”Bunny Rabbit”
Start: 400 m Run
10 Deadlifts @ 155/105
4 Hurdle Burpees
9 Deadlifts @ 155/105
4 Hurdle Burpees
…
1 Deadlift @ 155/105
4 Hurdle Burpees
Finish: 400 m Run
V. Competitors Schedule Workouts of the Day:
A. Back Squat, 1-1-1-1-1-1
B. 3 Rounds for time of:
600 m Run
35 Kettlebell Swings @ 53 lbs
25 Box Jumps @ 24 inches
15 Burpees
*Rest 10:00 Minutes*
C. Row Sprints, 6 x 250 m Sprints
*Rest 1:1 Interval, meaning if the 250 m Row Sprint takes you 1 minute, then rest 1 minute and then go again.*
Post Weights Used and Time to Complete to Comments.
Uhm, dare I ask what the heck a hurdle burpee is …. sounds painful. =)
Haha Kelly thats one of those things I’d rather not know what it is until I have to do it, lest I lose sleep having nightmares about it.
Wow, the competitor schedule is loaded tommorrow! Dillon and Ross get your sleep tonight boys! See you guys at 3:45.
I like Chrystin’s shoes 🙂
I like the name of the workout! Do I see a new mascot in the works hehehe
Rachael that is such a great idea! We should dress Kevin up in a bunny suit, have him hop around while we take pictures. That can be the new mascot. =)
OKAY! Didn’t think I could laugh harder than I did at “do I see a new mascot in the works” but the thought of Kevin Cottontail is classic. Cuz that’s happening. Then he’ll give us all warm fuzzy hugs!!
This workout was fun … hopping around the barbell was the best part!! Used 105# for the deadlift, got a time of 11:10. Got 130# for the cleans, tried to go for 135# with some great coaching, but my mind took over and I psyched myself out. =( Maybe next time … good work to the 530pm class.
the competitors schedule today was a killer on my lungs ive been coughing since i finished. worked up to 290 for my back squat which is a pr. then did the wod in 1757 which was ok until just as i was catching my breath we got to do 6 250 m rows for time. not fun at all but managed to keep my times around 52 sec.
good day today it was like 3 WODs back to back to back….got to 315lbs pr for back squat did the WOD in 1554 and rowed all around 52 never going over 52 and the fastest around 50….it was good to row after being exhausted! see everyone on friday!