"Calsu"(1.23.2011)

Nicole getting after her Strict Pull-Ups! At Vagabond CrossFit we strive for the dead hang pull-ups before we allow our clients to move onto Kipping Pull-Ups. Dead Hang Pull-Ups are very applicable to building strength in the Kipping Pull-Up and will only help you in the long run.



I. Vagabond CrossFit Schedule for Sunday, January 23rd, 2011:
Morning Classes: 10:00 am and 11:00 am
II. Vagabond CrossFit Metabolic Conditioning Workout of the Day:
A. “Calsu”
100 Thrusters For Time.
On the Minute Every Minute, Complete 5 Burpees.
*Phase 1*
Thrusters @ 75/45
*Phase 2*
Thrusters @ 95/65
*Phase 3*
Thrusters @ 115/80
*Phase 4*
Thrusters @ 135/95
III. Competitors Schedule Workouts of the Day:
Rest Day
Post Time to Complete to Comments.