"Countdown 3,2,1"(7.14.2010)
I. Running and Endurance Session Two:
We will be meeting for our Second Running and Endurance Class on Sunday, July 17th, 2010 at 10:00 am. We have a few spots open and anyone who wants to join in for the running class are more than welcome. The price is just 10$ for the class and lasts for almost two hours. I will be running the class, but we also have Ken Schaefer, who is a Pose Level 2 Coach, helping with drills and skills for running. Please let me know if you are interested in joining in for this weekly class session. Even after one class, we saw great improvement in everybody’s running form and technique. Most were heel striking before the class started, and by the end everyone was landing on the ball of the foot. Come in and Join and learn some cool stuff!!
II. Vagabond Relay Team:
Note to all Vagabonds who signed up for the running relay race in Wakefield, Massachusetts on July 30th and July 31st. We will be meeting at Vagabond CrossFit around 3:30 pm to head up to Wakefield, so we can setup and get things ready for the 24 hour relay event. If you cannot meet us at Vagabond, you should be up in Wakefield by 6:00 pm to meet with our team and go over some details for the race. The race starts at 7:00 pm on Friday and will end on Saturday at 7:00 pm.
III. Dynamic Mobility Warm-Up:
Inch Worm to Dynamic Push-Ups
Dot Drill
Hip Openers
Power Skips
Lunge to Pigeon Stretch
Butt Kicks
Skater Lunge
IV. Strength WOD(Lower Body)
Front Squat Max(1-1-1-1-1)(Compare to June 2nd, 2010)
V. Metabolic Conditioning Workout of the Day:
“Countdown from 3,2,1”
3 Rounds of:
3 Minutes on/2 Minutes off of:
3 Thrusters @95/65
7 Ring Push-Ups
2 Rounds of:
3 Minutes on/2 Minutes off of:
2 Thrusters @105/75
7 Box Jumps @ 24/20
1 Round of:
3 Minutes on of:
1 Thruster @ 115/85
5 Burpees
*Scaling Options for “Countdown 3,2,1”
*Ring Dips*
Advanced: Full Range of Ring Push-Ups
Intermediate: Regular Full Range of Motion Push-Ups
Beginner: Banded Push-ups w/ Purple, Blue, or Green Bands
*Box Jumps*
Box Jumps will be in height from 20 inches to 24 inches throughout the round…
Post rounds completed to results.