"Cherry Picker"(11.4.2011)

Jared going Heavy for repetitions on deadlift!

*Vagabond Team Workout this Saturday, November  5th @ 9:00 am- Be There and Work Alongside your fellow Vagabond!*

I. Cherry Picking and Shying Away from your Weaknesses:
We all have weaknesses, and they are all exposed when we enter a strength and conditioning program like CrossFit. Sometimes it is hard to come into the gym, when you check the webpage the night before, and see there is a workout that is plagued with your weaknesses. We all hate our weaknesses, and sometimes we all just do not want to do that workout that will challenge us. I am the first one to admit that I was guilty into my first 6 months of CrossFit. I was great at conditioning, running, and longer metabolic conditioning workouts. I hated gymnastics, short conditioning workouts, and anything having to do with strength development. However, while I exceled at the things I was good at, I did not know it was affecting my physical capabilities as a CrossFitter. Shying away from certain movements, or not liking that workout that is posted, will only postpone the inevitable collapse as a CrossFitter. You must attack your weaknesses, and just keep working at it. This is why we have speciality classes ranging from Gymnastics to Olympic Lifting to Yoga, which in turns helps with your flexibility in the meanwhile. Vagabond CrossFit is different from other gyms, where we disect the whole gym as one unit, and see where the weaknesses fall as a whole. Coming into that workout or strength workout, that you know that you will not excel at, will be frustrating at first, but overall in the long term, it will only benefit you in the long run. Being pro-active in your fitness is the only way you will succeed as a CrossFitter. Be the Best You Can and Give it Your all Each Time you step in those doors! I know this sounds like a pep talk, but we just want to best for our members, and attacking those so called weaknesses will only make you better in the long term!

Chris and Kate hitting theri Box Jumps while they prepare to join Group Classes through the On Ramp Beginners Program!

II. Dynamic Specific Movement:
A. Zone 2 of the following movements:
Scopian Holds
Lunge Complex
Inch Worms
Skater Squats
B. Shoulder Prep Work: PVC Dislocates and ISO Holds
C. Hip Work: Explosive Drive
Junkyard Dawg Warm-Up with partner
D. Coach B Warm-Ups:
Snatch Progressions
III. Strength and Conditioning Workouts:
A. Power Snatch, 5-5-5-3-3-3
B. “Cherry Picker”(AMRAP 15 Minutes of):
5 Push Press @ 95/65
7 Box Jumps
10 Barbell Walking Lunges @ 95/65
*Level 1*
AMRAP 15 Minutes of:
5 Push Press @ 65/35
7 Box Jumps
10 DB Walking Lunges
*Level 2*
AMRAP 15 Minutes of:
5 Push Press @ 75/50
7 Box Jummps
10 Barbell Walking Lunges @ 75/50
*Level 3 *
Post Weights Used and Number of Rounds Completed to Comments.