Dan aka Tugboat has been with us for little less than 3 months. He is down 40 lbs and improving each day. He has chosen to take on the 30 Day Paleo Challenge and is seeing some good results!! Keep it up Tug!
I. Vagabond Testimonials from Outside Visitors:
Hi Kevin,
Thank you very much for letting me visit last night’s class. I really like the program and how you divide the hour into different sections, such as the mobility, agility, wod and rolling at the end. I will definitely call you when we move to the south shore. It is great to know that I will be going to a crossfit gym that is knowlegeable and dedicated. Thank you again, I am looking forward to joining!
Sincerely,
Karen
II. Vagabond Help Wanted:
A crew of Vagabonds will be painting this weekend and doing some odd jobs at the new location in Easton, Massachusetts. Brucey and Matt will be running the daily activities and have the plan for the painting jobs. Brucey and Matt will be coming to the 9 am class for a workout, so I encourage you come in get a workout in and meet everyone at Vagabond CrossFit in Brockton. If you cannot make the workout, then meet at Vagabond CrossFit at 10:00 am to head over to Easton with everyone. Here are the contact numbers for Bruce and Matt.
Bruce:508-269-6246
Matt:781-603-2335
Address of Easton Location:
15 Hampden Drive, Easton, Massachusetts, 02374
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes(Jump Rope, Row, or Bike)
Squat Opener Series Against Wall(These are the Back Squats)
Samson Stretch(7 each side)
Spiderman Lunge(Hold each for 1 Minute- Tell people to mobilize and move in different areas)
Shoulder Band Hangs(These are for the Thrusters and Power Cleans)
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Back Squat, 1-1-1-1-1
*Compare to June 23rd, 2010.*
B. Metabolic Conditioning Workout of the Day:
“Coach Rut’s Dumbbell Bear”
On the Minute for Every Minute for 20 Minutes of:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
Level 1: 35/25
Level 2: 40/30
Level 3: 50/35
V. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1)
75% x 5 reps
85% x 3 reps
95% a 1 or more reps
B. Monostructural Workout of the Day:
25 Minutes of Easy, Light Run
Post Weights Used and Total Rounds Completed to Comments.
Oh baby! Gonna be a tough friday. I dunno if I can paint after that…haha
P.S. Do Work danny boy, love the hustle.
good job TB! 40lbs is no small accomplishment keep it up bro
Keep up the good work Tug! You’ve almost dropped an entire 45 lb plate!
Great job tugboat!! U ARE TEARING IT UP!….I just want to say thank you to kevin who recently put the competitors on a % strength workout before the usual WOD. He took our weakest lifts and built a program around the shoulder press front squat and back squat. Each day it is a different % and rep Scheme so we are always building on our goats. I have been doing better and better each week with each movement. I cant wait to hit our one rep max to really see the improvements!! so thanks kevin for taking the time to really work with us and make us better! anyways today i did the % strentgh Wod backsquat at 90% of my 1 rep max which is 315= 284lbs….took 75% and did 5 reps took 85% and hit it 3 time and then the last was 95% of 284 and to rep it out…i was able to get 11 reps at 270lbs….the % seem confusing but Omalley will explain haha and then 20 mins of rowing nice and easy and i was able to tally 4936 meters
TUGBOAT!! Kick this challenge’s ASS!