"CrossFit Endurance WOD"(7.24.2010)

I. Running and Endurance Class Session III.
Note to all Vagabonds that wewill be holding our third Running and Endurance Class on Sunday, July 25th at 10:00 am. The cost of the class is 10$ and will run a little more than one hour. If you want to improve on your running skills and see better times within your running domain of fitness this is a must class to attend. You will be coached in the pose running form mechanics, the science behind Pose Running, and introduced to running templates to improve your endurance. Please come in and join the fun!

II. Vagabond Saturday Schedule:
The gym will be open on Saturday, July 24th, 2010 from 9:00 am to Noon. This is open gym time and you must show up by 11:00 am to promptly finish by 12:00 pm

III. Do You Want Any New Hours for Vagabond?:
I am asking you here now, if there any more hours that you want to see added to the Vagabond schedule? If you want more hours added to the Vagabond schedule, please leave comments on the comment link below or see me in person to discuss future options.

IV. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Power Skips
Lunge Complex
Handstand Holds
Adductor Stretch to Squat
Plank Holds on Hands
Jumping Jacks

V. “CrossFit Endurance Workout of the Day”(1 Mile of Sprinting with Tabata to Finish”)
* Sprint as Fast as Possible during Intervals*

Sprint 200 m- Rest 45 seconds
Sprint 400 m-Rest 1:00 minute
Sprint 600 m- Rest 1:30 minute
Sprint 400 m-Rest 1:00 minute
Sprint 200 m- Done!

*Rest 5:00 Minutes*

“Tabata Protocol”
Tabata Squats
Rest 1:00 Minute
Tabata Sit-Ups
*Your score is the lowest number of reps you complete in 20 seconds*

Post Results of Sprints and Tabata Score to Comments.