- Neal’s First CrossFit Competition, and now on pace for training for the Boston Marathon!
*Schedule for Monday, February 20th, 2012 Holiday Schedule*
9:00 am, 12:00 pm, 4:30 pm, 5:30 pm
A. The CrossFit Sectionals are Here:
The CrossFit Opens are here and the first workout will be announced on February 22nd, 2012. Here at Vagabond CrossFit we will have our own mini competition every Saturday. So, I expect everyone to come in on Saturday, and hit the workout. This will be fun, and everyone will have a great time. This is about the community, and our hopes is to get a couple people to qualify for the CrossFit Regionals, and represent Vagabond CrossFit along the way. If you can make it on Saturday to help cheer on your fellow Vagabonds, it would be greatly appreciated. Also, we will have a scaled division, and will keep a points system for the scaled division, and announce a winner at the end of the 5 weeks. So, this will be good for everyone, as it will be an in house competition as well. So, make sure you make plans to be at Vagabond CrossFit at 9:30 am on Saturday’s, and hang out for a bit, and get a great workout in, and help build and support our Community.
If you have not signed up for the CrossFit Opens yet, and still want to support Vagabond for the whole world to see, please do so by clicking on the link below.
Michael took third in the scaled division during the WinterFest Competition. Great Job Mike!
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
(wall angels, thoracic ext., good mornings)
+
2 rounds of
Push-Ups x 5
Squats x 5
kb swing x 5
Row x 100 m
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Build to a tough single in the High Bar Back Squat, do no work to a 1 rep max(Compare to December 9th, 2011)
B. 10-9-8-7-6-5-4-3-2-1 of:
60-70% of Back Squat Above
Pull-Ups
C. AirDyne x 4:00 Minutes Active Recovery @ 75%
B. Competition Phase:
A. Clean and Jerk @ 73% x 3 x 3 sets, 77% x 2 x 3 sets, 80% x 1 x 5 sets, 85% x 1 x 5
B. Front Squat, 3.3.3 @ 2012
C. 25 Chin Over Vertical Plane Pull-Ups x 3 sets x Rest 3:00 Minutes Rest
D. AMRAP 5 Minutes of:
10 Double Unders
5 Burpees
Competition Phase Schedule for the Week:
Monday- On
Tuesday- On
Wednesday- Off
Thursday: Feel Out Sectionals Workout
Friday- Aerobic Recovery Workout
Saturday- Opens Workout
Sunday- On
Post Results to Comments.