"Children's Hospital Donation + Workout on Saturday, December 21st @ 9 am"(12.4.2013)

*Vagabond CrossFit and Flynn’s Farm Team Up for Donation Drive for Children’s Hospital*

*Benefit Workout on Saturday, December 21st @ 9:00 am*

*Click HERE for more information.*

This holiday season Vagabond is holding a toy and supply drive to benefit The Boston Children’s Hospital Child Life Specialists. We are doing this in partnership with Flynn’s Family Farm, as this organization is very special to Jessy Flynn and her family. Children’s Hospital holds a special place in her family’s heart and has been a large part of her daughters’ life for the past 6 years. The sole purpose of the hospital’s Child Life Specialists is to help kids feel more comfortable and less scared during their time at the hospital. They bring the little patients toys, books, and crafts to enjoy in their hospital rooms. Because of health and sanitary reasons, once an item enters a patient’s room, they cannot not be used again by other children, so it is given to that child to take home. Jessy truly believes, “When a child is happy, they have a much greater chance of becoming healthy.”

Below is a list of items in high demand at Children’s Hospital. We are collecting new donations of these items (all unwrapped please). In true Vagabond style, we’ll also have a benefit workout on Saturday December 21st at 9AM.

Thank you and Happy Holidays!

DVD’s (especially Disney and Dreamworks)
Playdoh accessories
baby dolls (needed for all nationalities)
Legos: any variety
super hero action figures
Baby crib mirrors
fleece blankets (for boys & girls)
Baby rattles
jewelery kits
Baby sensory balls
fisher price little people: all varieties
Books (especially sound & sensory books)
DVD’s: romantic comedies
Board games
hot wheels
Rainbow looms
Rainbow loom bands
Play station 3 games (rated teen & under)



I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
5-7 Minutes of Circuit:
3 Strict Pull Ups
3 Overhead Squats
3 Ring Dips
Row 200 Meters
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility prep
*ankles, hips, t-spine
3-5 minutes of workout prep
10 calorie airdyne or 100 meter row
5 wall angels
5 strict push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Core + Mono Aerobic Based
A1. Front Squat @ 20×1, 3 reps x 4 sets, rest 1:30 between sets.
A2. Strict Supinated Pull Ups @ 20×1, 4-8 reps x 4 sets, rest 1:30 between sets.
Scale to the following movements
Advanced: AS RX
Intermediate: Negatives + Curls
Beginner: Ring Rows + Curls
B. 14 Sets of the following on Rowing Machine:
90% @ 30 seconds
50% @ 30 seconds
B. Fitness Phase
Maximum Aerobic Power Multi Sets
10 Minutes of the following:
12 Calorie Row
8 Wall Balls
6 Burpees
4 Pull Ups
Rest 5 Minutes
10 Minutes of the following:
25 Double Unders
20 Walking Lunges(10/each side)
15 Sit Ups
10 Box Jumps
C. Competition Phase
Upper Body Push CP/Upper Body Pull CP + Upper Body Pull/Upper Body Push
A1. Strict Press @ 11×1, 1 tough rep x 7 sets, rest 2 minutes.
A2. Weighted Pronated Pull Ups, 1 tough rep x 7 sets, rest 2 minutes.
B1. 10 Chest to Bar Pull Ups x 6 sets, unbroken, rest 1 minute.
B2. 10 Kipping Handstand Push Ups x 6 sets, fraction as needed, rest 1 minute between sets.
C. On the Minute, Every Minute x 12 Minutes of the following:
5 Burpee Box Jumps @ 24/20
6 Ring Dips or Bar Dips
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