http://betteryoufitness.blogspot.com/ I. Testimonial from Vagabond CrossFit Member: Squat snatches are by far my most challenging lift. (No surprise, then, that their ugly cousin the overhead squat is a close second on that list.) There are a...
Read more*Friday Workout of the Day, May 6th, 2011* A. “Griff”Run 800 mRun 400 m BackwardsRun 800 mRun 400 m BackwardsTime: 10:39 Immediately after finishing “Griff”, perform the following:5-4-3-2-1 of:Back Squats @ 225...
Read moreSome Vagabond Updates! I. Beat the Streets Fundraiser in New Jersey: Hey Everyone, Just an update about the Beat the Streets Fundraiser down in New Jersey next weekend. Some people have paid, and some have not, so please have the money in by...
Read moreI. Dynamic Warm-Up: High Knees Butt Kicks High Knee Skipping Backwards Skipping Carioca Belly Sprints Backwards Pedal to Sprints “Junkyard Dawg Warm-Up” x 15 seconds on/10 seconds off x 8 Rounds II. Mobilization Warm-Up: 1. 3 Way...
Read more*Wednesday Workout of the Day* May 4th, 2011 Workout of the Day: Single Workout for the Day5 Sets of the following movements:Overhead Squat Ascending Sets Max x 5 repsBurpee Lateral Jumps x 12 repsRow 350 m*Rest 1:00 Minute between sets.* 1st set...
Read more*Hands still torn up, but trying to work around it and get in as much work as possible, not only for Regionals, but some of my days get so busy, that I have to miss days on occasion, but also it keeps me sane and I feel pretty good after!*...
Read moreI. Message from Ross O’Brien about Beat the Streets in Camden, New Jersey: Hey Guys, Hopefully this is the last change to the price of the trip. Another peson dropped out of the trip and it is effecting the price . Now we are down to 12...
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