Vagabond CrossFit WOD- 3/28/09- Happy Birthy Day to My Sister, Julie!!!! Chris WOD-“ Fundamentals+ Run” For Time: 13:085 Rounds for time with reps of 15-12-9-6-3 ofPush-upsFront Squats (45 lb barbell)Push-Press(45 lb barbell) Sumo Deadlift High...

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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...

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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...

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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...

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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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