"Competition Style"(1.26.2011)

January 26, 2011
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Mr. and Mrs. O'Brien after a tough Vagabond Workout of the Day! CrossFit is community driven and what makes the program special!


I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes
Squat Opener Series
Shoulder Band Hangs(Overhead Position)
Partner Shoulder Stretch
Snatch Balance Series(PVC Pipe)
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Overhead Squat, 3-3-3
*Compare to July 30th, 2010.*
B. “Competition Style”(Total Amount of Reps is Your Score):
4:00 Minutes of DB Push Press
Rest 30 seconds.
3:00 Minutes of Abmat Sit-Ups
Rest 30 seconds.
2:00 Minutes of Kettlebell Swings
Rest 30 seconds.
1:00 Minute of Push-Ups
*Add Your Total Amount of Reps for your score.*
III. Competitors Schedule Workouts of the Day:
A. Overhead Squats, 3-3-3
B. 5 Rounds for time of:
5 Power Snatches @ 135/95 lbs
20 GHD Sit-Ups
C. Tabata Row
Post Number of Points to Comments.
Vagabond Accomplishments Recently:
I would just like to share some information of some success stories of some Vagabonds over the last couple of months. The girl in the above picture, Kelly, who everyone knows has been working her butt off the last 6 months to improve on her PFT score for the Army and also prepare for some local competitions over the coming months has seens drastic improvements in her fitness. Kelly started less than a year ago at Vagabond CrossFit. When she came in last March, her Physical Fitness Test Score for the Army was average.
Her Scores of March 2010:
Score: 220’s
Sit-Ups= 70
Push-Ups= 30
2 Mile Run= 17:45
Her Scores of January 2011:
Score: 298(42 Points from Perfection)
Sit-Ups= 87(Max Score is 81)
Push-Ups= 52(Max Score is 46)
2 Mile Run=15:48(Last score was 16:32 in November) Kelly has done limited amount of running in her training.
*I think the results speak for themselves, and I am very proud of Kelly and her hard work she has put in over the last few months. A little dedication and mental toughness can take you a long way.*