The Girls on the Rower!

I. Vagabond CrossFit Christmas Workout and Get Together Holiday Party:
Hey Vagabonds,
The Christmas Season is fully upon us, and I know everyone is stressing about family obligations, money, gifts, and family parties. We here at Vagabond CrossFit, realize your concerns, and like to give you a little outsource to vent that energy. On Saturday, December 24th, we will be having the Annual Vagabond Christmas Workout, and then a small get together party to end the year off right. All family members, friends, and whoever are welcome to attend the Christmas Party, and we are hoping you can join us for a couple short hours at the gym on Saturday before your family festivities for some good eats, and some good conversation. The Christmas Workout is the second annual workout, and it is a fun workout. This time last year, we had about 20 members, and we were small. Now in 2011, we have close to or over 100 members, so we expect and wish for a good showing for the Christmas Workout. So, plan your Saturday accordingly, and make Vagabond a stop in the morning to begin your Christmas Season!

*Schedule for Saturday, December 24th, 2011*
1. Christmas Workout @ 9:30 am
2. Vagabond Holiday Get Together: 11:00 am to 1:00 pm

Nice High Bar, Coach Heather!

I. Dynamic Specific and Mobility Prep Warm-Up:
3-5 minutes of Z1 work
*thoracic extension included
2 rounds of
powell raise x 6/side
Back Extension x 10
Dip x 5 or static dip hold x 10 sec
Hamstring Prep
II. Lifestyle Phases Strength and Conditioning:
*Who is going to make the Board for Vagabond Leaderboard?*
A. Fitness Phase:
*Level 1*
A. Shoulder Press, 5-5-5-3-3-3
B. “Christine”(3 Rounds for time of):
Row 500 m
Deadlift x 12 @ 1/2 Bodyweight and 3/4 Bodyweight
Box Jumps @ 16/12
*Level 2*
A. Shoulder Press, 5-5-5-3-3-3
B. “Christine”(3 Rounds for time of):
Row 500 m
Deadlift x 12 @ Bodyweight
Box Jumps @ 20/16
*Shoulder Press, Compare to December 12th, 2011*
B. Will(Competition) Phase:
A.Snatch Balance, work to a heavy single, less than 5 sets
B.Max Snatch Attempt, few sets
C.3 Rounds for time of:
Row 250 m
25 Push-Ups
Row 250 m
20 Pull-Ups
Post Results to Comments.