"Compare and Contrast"(9.9.2010)

Kevin has made huge improvements since his time at VBC, and seems he is enjoying himself as well!!!

I. Vagabond Special Clinics Update:
Hey Vagabonds,
Remember the Special Seminar Clinics are right around the corner, so please remember the dates and times of the events. These will run an hour and 30 minutes, and will hone in on the particuliar skills that you as an athlete have to work on to better yourself in the CrossFit World.

A. Pull-Up Clinic(10$), September 18th, 2010, 9:00 am-10:30 am
B. Olympic Lifting Clinic(15$), September 26th, 2010, 9:00 am-10:30 am

II. Rugged Maniac 5K Challenge:
If you are interested in joining us for the Rugged Maniac 5k Challenge, please go to the website and sign up as soon as possible to secure a time slot for the run event. If you are going to sign up, remember to put down Vagabond CrossFit as your team name.

III. Saturday, September 11th, 2010 Team Workout of the Day:
This coming Saturday I am putting together a team workout for all Vagabonds to take part in. Please come by and join in the fun. This will be a partner workout, where you will work with another Vagabond to try to complete a task at hand in as short as time as possible. I am hoping we get a good turnout to emphasis the team aspect of Vagabond CrossFit and to build upon the community in a positive aspect. Remember, CrossFit is about the Community, not the individual in the grand scheme of things. Come on Down to work hard and suffer along side your fellow Vagabond!!

IV. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, or Aerodyne)
Lunge Complex
Agility and Coordination Drills(Outside in Parking Lot)
Butt Kicks to Sprint
High Knees to Sprint
High Knee Skipping to Sprint
Backwards Skipping
Belly Sprints
Back Sprints
Junkyard Dawg Warm-Up x 20 seconds on/10 seconds x 4 sets

V. Metabolic Conditioning Workout of the Day(“Compare and Contrast”):
“30 Something”(Compare to April 2nd, 2010)
Complete as Fast as Possible:
Start: Run 1 Mile
30 Overhead Squats @ 75/45
30 Pull-Ups(Banded Pull-Ups or Ring Rows for Scaling)
30 Push Press @75/45
30 Knees to Elbows(Knees to Chest or Anchored Sit-Ups)
30 Box Jumps @ 24/20
30 Broad Jumps
30 Sumo Dead High Pulls @ 75/45
30 Air Squats
30 Dumbbell Swings @ 55/35
End: 30 Sledgehammer Hits

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