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VAGABOND CROSSFIT WOD-1/8/10 How Important is it to Keep Track of Your Workouts, Nutrition, and Sleep? It is pretty damn important in Vagabond CrossFit… As you can tell Nora and Ryan are hard at work writing down their workout that they just completed in…

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VAGABOND CROSSFIT WOD-1/7/10Box Squats to Protect Joanne’s Knee Problem, Patella Femoral Syndrome… Box Squats are used to ensure that the knee does not track over the toe line to protect the patella from added pressure… Skill Development/Warm-Up: 4 Rounds at Own Pace:5 Jump to…

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VAGABOND CROSSFIT WOD-1/6/10 On Rampers, Ryan and Dave, ripping up their Workout of the Day, I have not been posting all the newbies that have entered the Vagabond Community, but we are growing substantially and have seen great results with using the ON RAMP…

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VAGABOND CROSSFIT WOD-1/5/10Skin the Cats…. 16 year-old Michael had the fastest time out of the Vagabonds today on the Met-Con WOD at 17:59… This kid is impressive…!! Vagabond Hours for Tuesday, January 5th, 2009–Morning Hours- Closed- Ross has prior obligationsHowever, the gym will open…

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VAGABOND CROSSFIT WOD-1/4/10 Stiff Leg Deadlifts done at Tempo and Full Range of Motion!!! VAGABOND NEWS: On Tuesday, January 5th, there will be no morning classes because Ross has prior obligations, However, he will be in there from 1:00 pm to 4:00 pm, so…

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VAGABOND CROSSFIT WOD-1/3/10A quote from a True Champion, Humble and Modest, How Champions are Supposed to be…When Mikko Salo was asked why he does not lie down after brutal workouts, his response was the following…“I learned that animals when they are beaten by their…

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VAGABOND CROSSFIT WOD-1/2/10 The New Vagabond Goals Board is up and It Wants you to write your goals, aspirations, and achievements you want to reach over the coming months… We have a great community in the Vagabond Facility, but I feel we are lacking…

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VAGABOND CROSSFIT WOD-1/1/10Happy New Year to all the Vagabonds and Big Dawgs!! Hey, sometimes we as CrossFitters, do not have the money to buy fancy equipment, such as Trainer’s Plate… No Problem!! Get Creative and Make it Yourself!! Pretty Simple, Make an outline of…

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VAGABOND CROSSFIT WOD-12/31/09 Working a few of the ten aspects of fitness on the Agility Ladder…Agility, Coordination, Balance…. Vagabond Hours for New Year’s Eve: Morning Hours: 8:00 am to noon/ Afternoon Hours: 3:00 pm to 6:00 pm New Year’s Day: No Morning Hours/ Afternoon…

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VAGABOND CROSSFIT WOD-12/30/09 A Viking from Unknown Parts has made his presence felt in the Vagabond Community… Welcome Home, My Brethren!! Warm-Up: 3 Rounds at Own Pace: Jumping Pull-Ups x 10 Leg Kicks x 20(10 each leg) Arm Circles x 20(10 Frontwards/10 Backwards) Skill…

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