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...

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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...

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Sunday- March 23rd, 2009

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...

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The Beginnings of Southland

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...

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The First Post

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 and...

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