"Clam Digger"(5.7.2011)


Pat Padgett, finishing up Workout 6 at Vagabond CrossFit, check out his blog and support him! http://betteryoufitness.blogspot.com/

I. Testimonial from Vagabond CrossFit Member:
Squat snatches are by far my most challenging lift. (No surprise, then, that their ugly cousin the overhead squat is a close second on that list.) There are a million small things that can go wrong with a squat snatch, and for me they usually do. So this morning as I struggled and failed to execute with 45#, I felt pretty defeated and was ready to just live to fight another day. I gotta thank you, Kevin, for salvaging my morning. Having me switch to a combination of hang power snatch into an overhead squat into a snatch balance for a few sets was exactly what my body and mind needed to go through to right the ship and make the hang squat snatch click. I was able to walk out of there today encouraged for the next time we do squat snatches instead of being bummed out and wondering what the hell went wrong. I KNOW what went wrong! A small moment in Kevin’s morning, but his dedication to coaching his clients never waivers and that was a huge moment in my day. Thank you!
II. Kelly’s Upcoming AAU National Powerlifting Competition:
Kelly will be partaking in the AAU National Powerliftng Competition in Rockland at the Holiday Inn. The event will start at 9:00 am, and ask any Vagabonds to come and support Kelly in her competition. Kelly will be performing the deadlift, back squat, and bench press during the competition. I am really proud of Kelly and the work she has put in over the last few months to prepare for this competition, and I know she will do very well and represent Vagabond CrossFit very well in her competition! So, get your workout in at 9 am or 10 am, and then head over to Rockland to watch Kelly perform!
III. Saturday Class Schedule:
9:00 am Class Time
10:00 am Class Time
IV. Free Introduction at Vagabond CrossFit:
Reminder to all Vagabonds and any prospective new clients, that Vagabond CrossFit holds a free introduction class at 11:00 am on every Saturday morning. This weekend, just show up and be ready to workout!
11:00 am Free Introduction Class!
V. Conditioning Workout of the Day:
“Clam Digger”(For time of the following movements):
10-9-8-7-6-5-4-3-2-1 of:
Push Press @ 115/80
Run 200 m
*Compare to October 26th, 2010*
*Level 1*
Push Press @ 75/55
*Level 2*
Push Press @ 95/65
*Level 3*
Push Press @ 115/80
Post Time to Complete to Comments.