VAGABOND CROSSFIT WOD-10/16/09 VAGABOND NEWS: The schedule for the following three days for the garage will change… Friday:10/16/09- 9:30 to 11:30 am/ 4:30 pm to 6:00 pm Saturday and Sunday- Closed One of our own will be going down to New Jersey to obtain…
VAGABOND CROSSFIT WOD-10/15/09 Vagabond Nutrition: Here is another recipe that anyone can make and once again it stays within the Paleo guidelines.. MMMM GOOD!! Dish: Stuffed PeppersIngredients: 4 Large Green, Yellow, or Red PeppersMushrooms- 1 CupGround Beef- 1 lb2 Whole Tomatoes Recipe:1.Sauteed the Mushrooms…
VAGABOND CROSSFIT WOD-10/14/09 True Face of Determination!! Skill Warm-Up:Row 250 mTurkish Get-Ups x 7- Left Arm250 m RowTurkish Get-Ups x 7- Right Arm Strength WOD: Weighted Pull-Ups2-2-1-1-1orMax Pull-Ups x 3( if you cannot do weighted pull-ups) Met-Con WOD:Tabata Everything: Do Each Exercise for 20…
VAGABOND CROSSFIT WOD-10/13/09 Paleo Cookies- Who says you cannot enjoy a healthy cookie…Recipe for Paleo Cookies:Ingredients: 2 cups of raw honey, 2 cups chopped walnuts, 4 cups almond flour, 1/2 tsp nutmeg, 1/2 tsp cinnamon, 1/2 cup raisins, 1-2 egg whites…STEPS:1.Preheat Oven to 350…
VAGABOND CROSSFIT WOD-10/12/09 What People will be looking like after “Fran”… Buy-In: 800 m Run Time Trial- Set a PR!! Warm-up:All done with PVC…3 Rounds at own Pace…Front Squat x 10Push Press x 10Pull-ups x 5 Met-Con WOD: “Fran”21-15-9 for time of:Thrusters- Men-95 lbs/…
VAGABOND CROSSFIT WOD-10/11/09 The New Vagabond Leader Board…. Rest Day or Make-Up Day…The garage will be open from 8 am to 11 am tommorow for people who missed a workout during the week or to work on skill development… VAGABOND NOTES: Check out this…
VAGABOND CROSSFIT WOD-10/10/09 The Beginnings of the New Leaderboard has been risen, and will be done this Weekend! Warm-Up: Dynamic MobilityHIM Mobility StretchSkill Warm-Up:Review Deadlift(Proper Form and Basically Lift the thing off the ground- In David Tate’s words…) Strength WOD: Deadlift3-3-2-2-2 Met-Con WOD:“Hell”4 Rounds…
VAGABOND CROSSFIT WOD-10/9/09 Skill Warm-Up: 9 Fundamentals x 9(PVC) Dynamic Mobility: Wrist Mobility 2 Finger Squat Technique Push-Ups on Bar Met-Con WOD: 5 Rounds for Time of: Wall Balls x 1:00 min DB Swings x 1:00 min Good Mornings x 1:00 min Sit-Ups x…
VAGABOND CROSSFIT WOD-10/8/09 Warm-Up: Complete at Own Pace: 2 Rounds of: 400 m Run Burpees x 10 Strength WOD: Shoulder Press 3-3-2-2-2 Met-Con WOD: “Christine” 3 Rounds for Time of: 500 m Row Deadlift x 12(Bodyweight) Box Jumps x 21(20 in or 24 in)…
VAGABOND CROSSFIT WOD-10/7/09 Skill Warm-Up:Review Back Squat/Low Bar Back SquatDynamic Warm-Up: Agility LadderStrength WOD: Back Squat3-3-2-2-2 Mark Ripptoe Teaching the proper way to squat by using your hamstrings and having full hip drive, and not by lifting the weight with your chest… GOOD STUFF!!…