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VAGABOND FITNESS WOD- 3/27/09 TJ WOD- Missed this workout due to his Prom— Will make up this weekend “Oh, Fundamentals”- 5 rounds for Time- 21-18-15-12-9Row 250 mMedicine Ball Cleans( 20 lbs)Push Press(75 lbs)Deadlift(155 lbs)Push Jerk(75 lbs)Air Squats Chris WOD- Overview of first 8 fundamental…

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Vagabond Fitness WOD 3/26/09 Vagabond Fitness WOD 3/26/09Matt- Rest dayTJ-Rest dayJosh- Rest DayKevin- Preparing for tomorrow. Chris and Johnnie WOD- I talked about Chris last night on the post. He is a close friend and was introduced into the Fundamentals tonight. I went by…

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VAGABOND FITNESS WOD- 3/25/09 Vagabond Fitness WOD- 3/25/09 Vagabond Fitness WOD 3/25/09 TJ WOD- “Karen” 150 Wall Ball Shots(20 lbs) Time: 8:19 This will be a new workout for TJ and will show him that a simple medicine ball at 20 lbs can give…

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Vagabond Fitness WOD Southland WOD– 3/24/09Skills and Drills Warm-upWOD– TJ“Jackie” 1000 meter row 50 thrusters with 45 lbs 30 pull-ups Time:9:01 Since we pulled yesterday with the deadlifts, I wanted to see TJ implement the front squat and push press with this workout. Since…

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Thoughts from the Vagabond Once again I was up at Crossfit New Hampshire and it was a complete success. I was up there for Saturday and Sunday training and the people ripped it apart. These people are quite impressive and have made huge strides…

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What is Fitness? Metabolic Engines(Your energy system) Providing energy for all human action. Total Fitness requires competency and training in each of these engines: Phosphagen engine(anaerobic)- dominates the highest powered activities(those that last than 1o seconds) Glycolytic engine(anaerobic)-dominates the moderate powered activities(those that last…

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Hey,  This is the operator, Kevin O’Malley, of Southland Fitness, I ma starting out small by training few high school kids from Hanover and also training up at Crossfit New Hampshire on the weekends with my buddies Sammy and D. We will start small,…

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3/21/09- “Lucky 7”- 15 mins TJ- 7 Thrusters /7 Pull-Ups/7 Ring Dips/ 7 Box Jumps- Rounds- 7 and 7 Thrusters This is a Great Score for someone who has just begun doing Crossfit WOD’s. TJ has come a long way in the last month…

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