Rita with a nice setup in the deadlift! Weight on Heels, Back Arched, Shoulders Slightly in front of bar and Hips Up!
I. Vagabond CrossFit Open House:
The Vagabond Street Team is out in force, as we pass out flyers and spread the word of the Vagabond Open House on Saturday, October 30th, 2010 @ 9:30 am to 12:30 pm. I would really like to see some new people grace their presence at the Vagabond doors and cannot thank everyone enough for helping me pass out those flyers. The Vagabond Community has been growing, but now it is time to start getting our name out there. I have visited many CrossFit Gyms, and feel we are a silent CrossFit gym with some great athletes. Anyone who is willing to pass out flyers, or just let people know that Vagabond will be having a free open house on that date, please let me know and I will give you some flyers. Thank You All and You are the Heartbeat of Vagabond CrossFit!
II. Vagabond Paleo Challenge Week 5:
Hey Vagabonds, the Paleo Challenge Week 5 is complete and YOU must put your scores on the board. Some of you are forgetting to do this, and is essential to see the results of your progress each week. After Week 6, the person with the most points thru the halfway point, will receive a prize. So, remember to put your points up!!
III. Dynamic Mobility Warm-Up:
Shoulder Hangs(Bands)
Super Spiderman Stretch
Arm Bar Stretch(Behind the Back)
Squat Openers
T-Agility Drill
IV. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. Handstand Push-Ups(Holds/Negatives/HSPU x AMRAP(-2) X 4 sets
*Compare to September 30th, 2010*, rest 60 seconds
A2. L-Sit Parallete Holds, 15 seconds x 4 sets, rest 60 seconds
B. “Claudia”( 5 Rounds for time of):
*Level 1*
Run 200 m
Kettlebell Swings x 12 @ 35/20
*Level 2*
Run 300 m
Kettlebell Swings x 15 @ 45/25
*Level 3*
Run 400 m
Kettlebell Swings x 20 @ 55/35
Post Number of Reps Completed and Time to Complete to Comments.
Rita!!!! Nice!
thanks jill! it’s like the one thing i can do correctly haha
Rita,
Give yourself more credit than that.. Look at how far you come in just squatting… Remember your first day.. Couldnt even go down 3 inches without losing your lumbar curve… You are a prime example of someone who works hard and it pays off
Is anyone up on the board for “Claudia”? If so, what are the times?
Hey Jessica,
Yeah like 15 or 20 people did this morning… The times were pretty much close with all the people… It ranged from top time being 12 minutes and 30 seconds to about 15 minutes… Its a tough workout, but very basic and simple… The Kettlebell Swings go quick… We did deadlift yesterday, so I am supplementing today with Kettlebell Swings for an assistance exercise for the hamstrings and also did alot of squats yesterday, so want to loosen up the legs with some running… You will do good on it, if your runs go well… Do not see you having a problem on the Kettlebell Swings…
I loved today’s work out, I had super determination and drive for some reason when running. Something about Vagabond has made me love running against a clock. Jill and I had the exact same time today, the exact time escapes me at the moment but I think it was around the 14:17 mark, maybe Jill can verify it! I also used a 45lb kettlebell for the first time.
Hey, Jessica,
It was a good workout this morning… Everyone at the 5:30am class did fantastic!!! Bruce, Jill and Kyle were unstoppable!.. you too Rachel and Matt!!!
I got 15:40, I did level 3 for running and level 2 for the kettlebells, it was a really good workout, good luck!!!! 🙂
Idid level 3… got over 17:27 or something equally horrible. I am horrible at running, which this clearly proves! I have Been tryingto run more and hope eventually I will improve but its not looking too promising!
17:27 at L3 doesn’t sound even close to the neighborhood of “horrible” to me! The harder you run, the tougher the swings…gotta breathe some time :P. Now you got your # to beat next time.
Awesome job to everyone today!! Finished the workout in 15:45 at Level 3. The run was definitely the worst … at least it wasn’t too hot outside! lol.
1151 i think and it was ok i did level 3 all around it i felt really good