Andrew Pre-Vagabond CrossFit....

*The picture above is Andrew during his Football Career at 285 lbs…*

Andrew Circa January 2012, and 3 Months with Vagabond, a slim 200 lbs...

*The Above Picture is Andrew now on January 15th, 2012, and three months with Vagabond…I think we see some changes…*

The Vagabond Kettlebell Class working some Waiter's Carries!!!

 *Vagabond CrossFit Holiday Schedule for Martin Luther King Jr. Day on Monday, January 16th, 2012*

*  7:30 am, 9:00 am, 12:00 pm, 4:30 pm, 5:35 pm, and 6:35 pm.*

I. Dynamic and Mobility Specific Prep Warm-Up:

3-5 minutes of z1 work w/ dynamic stretches
+
2 rounds of
wall squats x 5
Pike Sit-Ups x 10
back ext/Glute Ham Raise x 8
Row x 100 m
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
“Cindy”(AMRAP 20 Minutes of):
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Level 1 will perform body rows or jumping pull-ups.*
B. Competition Phase:
*Weightlifting(CPT)/Olympic Lifting Day*
A. Hang Power Snatch, singles on the minutes, build to a tough single
B. Hang Touch n go Power Snatch, 21-21-21, go unbroken, and choose a weight that is light, and what you know you can go unbroken on, rest 2:00 minutes between sets
C. Front Squats, 5 sets of 3 @ 32×2 @ 70% of 1 rep max
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