"Christmas Hangover"(12.26.2010)

Kelly's Straight Leg Good Morning! Chest Up, Weight on Heels, Back Arched, Strong Support in Back! Great Way to Build up your Hamstring and Erectors Strength, but also a great Contract/Relax Method of Lifting!

I. Sunday, Decembner 26th, 2010 Schedule:
There will be a 11:00 am class on Sunday. We are supposed to be getting quite a snowstorm in the later afternoon of Sundayt until Monday, so Vagabond CrossFit could possibly be closed on Monday to ensure the safety our clients due to the driving conditions that will be forced upon us all. So, I recommend to come in Sunday and get your workout in. I will keep all Vagabonds updated through the webpage on times for Monday.
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Deadlift, 3 sets of 5, Work to a Heavy 5 Rep for Deadlift
*Do not go for a max effort in your deadlift, work to about 85% of your 5 rep for Deadlift. Concentrate on form and technique.*
*Compare to September 2nd, and November 15th.*
B. “Snatching and Jumping”
10 Rounds for time of:
10 Kettlebell Snatches(5 each arm) @ 1.5 pood/1 pood
10 Box Jumps @ 24/20
Post Weights Used and Time to Complete to Comments.