Message from Ross the Boss of Vagabond!

*Sunday, August 14th, 2011 Scheduled Class @ 10:00 am*
*Gymnastics Class will return this Tuesday, August 16th, 2011 @ 5:30 pm*
*No Running Club for the remainder of the month of August. It will return after Labor Day on Sundays.*

I. Message from Ross O’Brien and His Own Personal Experience with Fighting Against Cancer:
Ross has been one of my best friends for 10 years, and has been one of the intergral pieces to Vagabond CrossFit. Here is his outreach to the Vagabond Community on donating to the Fight Gone Bad Fundraiser!
Hey guys my name is Ross O’Brien and I am sure I have worked out with you at some point in our quest for fitness at Vagabond Crossfit. I am the person who is usually goofing around, annoying my wife Melissa or tagging up with Coach Kevin to tease someone to lighten the mood before a workout. I am an extremely laid back person who loves Crossfit and the VBC community But what most people do not know, I am a cancer survivor. I was diagnosed with Acute Lymphoblastic leukemia (ALL)at the age of 8 and spent much of my childhood in and out of hospitals.ALL is a cancer that attacks the white blood cells in a fast and aggressive manner. ALL causes damage and death by crowding out normal cells in the bone marrow, and by spreading to other organs. The overall cure rate in children is about 80%, and about 45%-60% of adults have long-term disease-free survival. ALL causes damage and death by crowding out normal cells in the bone marrow, and by spreading to other organs.
During that time of being in the hospital and at home I tried my best to be a normal child by participating in school, sports and making life long friends which most work out at VBC. The whole time being active as much as I could. At the age of 13, I was told I was in the next phase of my treatment, Remission which is what many people dream of, the cancer was out of my body. So why I am telling you this? Because of Fight Gone Bad 6 that’s why. As everyone knows the proceeds go to the Wounded Warrior Project, as well as LiveStrong, which is a foundation to support cancer research and try to eliminate this awful disease.
Cancer has effected everyone in some way or form, and if you didn’t know someone before, now you do. So I am asking you to please donate whatever you can to Fight Gone Bad 6. Lets put this donation through the roof and kill this workout on September 17, 2011. Kevin has been asking us everyday to donate and we all have been putting it off (including me) but before the 17th of September, lets kick in a few bucks. If that means not going out for a night, skipping a coffee date or buying 4 Paleo kits instead of 8, I think it would be worth saving a life. We all know a Solider or a person with/had Cancer, lets not be selfish and do it for them!
Please Donate Here to the Fight Gone Bad Fundraiser Page and Help Us Reach Our Goal!*

Janet flying High, High, High

II. Strength and Conditioning Workouts of the Day:
A. Back Squat, 10 sets of 2 @ 65% of Max lift, rest 60 seconds between sets
*Compare and Get Results from August 10th, 2011*
B. “Crawling”(Complete the following for time):
Run 800 m w/ Med Ball @ 20/14
150 Sit-Ups(Anchored)
Run 800 m w/ Med Ball @ 20/14
Post Weights Used and Time to Complete to Comments.