Some People try different things to reach their Goals: Andrew does his workout with a gas mask on to strengthen the lungs and diaphragm, and to help with restriction in oxygen which in turns makes you go for longer during workouts! Trying something different at Vagabond CrossFit Everyday to improve Fitness!
*Vagabond CrossFit Gymnastics Class on Wednesday, September 28th @ 5:35 pm. Be There and Work Your Skills*
I. Vagabond CrossFit No Grain Challenge:
The Vagabond CrossFit No Grain Challenge will be starting on Monday, October 17th, 2011 and will run until November 17th, 2011. We will be limiting the contest to 25 people, and we almost at max capacity. The registration for the contest will be 10 dollars, and the winner of the challenge will take the whole pot home. There will be second and third place prizes as well for this contest. Rules and Regulations will be provided shortly, and a facebook fan page will be created for this event. One of the number one stipulations for winning this contest is your participation in giving people recipes, posting on the Vagabond No Grain Facebook Page, and basically being part of the community. Just a little help and motivation can win you over 250$! You try no grains for 30 days, and see what happens! If you do not like it after 30 days, then throw it away, and never try again, but a little sacrifice and hard work never hurt NO ONE! So, try it, and give it your all!
Nice Position and Posture in the Double Under Jump Rope.
II. Dynamic Specific Warm-Up:
3 Rounds of :
Row @ 80% x 30 seconds
Squats x 10 repetitions
PVC Dislocates x 10 repetitions
III. Dynamic Mobility Warm-Up:
1. 90 Degree Quad Stretch
2. Elbows Fixes: Using Band and Lacrosse Ball
IV. Strength and Conditioning Workouts:
A. Back Squat, 5-5-5-3-3-3
*Your last sets of 3 should be heavy, and your past sets should be building up to the last set of 3*
B. “Charles in Charge”(AMRAP 15 Minutes of):
20 Overhead Lunges(45/25)
10 Wall Balls(20/14)
5 Toes to Bar
*Level 1*
AMRAP 12 Minutes of:
20 DB Walking Lunges
10 Wall Balls
5 Anchored Sit-Ups
*Level 2*
AMRAP 15 Minutes of:
20 Overhead Lunges(35/15)
10 Wall Balls
5 Knee Ups or Knees to Elbows
*Level 3*
AMRAP 15 Minutes of:
20 Overhead Lunges(45/25)
10 Wall Balls
5 Toes to Bar
*Advanced*
AMRAP 15 Minutes of:
10 Pistols(5 each side)
10 Wall Balls
5 Toes thru Rings
Post Weights Used and Number of Rounds Completed to Comments.
I read this today and thought I would share it since I too believe this is true. We have a lot of Newbies and I love it I just want them to know we all were new once. Read and enjoy!
“Inexperience is never a sign that you should quit. Boredom and a complete lack of interest are signs that you should quit.” — Lindsay Gibson
Newbies get all wigged out about trying (and sticking with) CrossFit. “I’m not good at this.” “I don’t know how to do everything right.” “I must look foolish.”
Yup. Yup. And Yup.
And who cares?
Not me. Not your coaches. Not your fellow CrossFitters.
Nobody gives a damn if you don’t have experience in CrossFit. Well, let me make a slight correction: A**holes care. But they’re a**holes. Duh.
The rest of us? We’re just happy that you’re CrossFitting with us, near us, away from us, in another state, country, or on another continent. We just like other CrossFitters. We like that someone does what we do and understands our joy and our pain. We don’t expect you to do everything well and to have tons of experience. None of us were born knowing how to CrossFit. We’re all just learning too, with some folks learning faster than others — just like in every aspect of life since we all popped into this world.
So if you’re bored with CrossFit or you just don’t give a damn about it? Quit. That’s cool.
But if you’re just worried about your inexperience, stop worrying. Just get back in the gym and learn more. I don’t give a damn if you’re experienced or not. All I care about is that you have a good heart and an open mind. Period. Dot. Time for more pull-ups.
Good article Heather!
C U tonite so I can work on some weaknesses!
hopefully no “a**holes” in attendance
Heather D, two things 1.thanks for posting that…It’s great to see how the community has and continues to grow! And 2. FANTASTIC job on Back Squats!!!
Great job to the 9am class!!
Thanks Melissa! It was exciting for me too. it always great to get a PR, thanks for the push. I think the cool shoes John got me really helped. The only question I still have is, will I be able to walk down my stairs in the morning?
Comment
love this
Great article! It is sonvery true and i hope the newbies read this and take it in. On that being said my legs are very sore from all the squats pistols and wall balls! Got 10 rds plus 10pistols and got 315 on back squat for 3
Yea nice article Heather. Ross I second that, my legs didnt feel right this morning when I woke up, I almost fell flat on my face when I got up! Managed 8+1 pistol on the wod, and only successfully got 245 on back squat, before failing after 1 rep of 265… was my first time doing high bar instead of lowbar back squat in probably a year and a half!