"CrossFit Tester Part 5"(2.14.2012)

 *Vagabond Olympic Lifting Class on Tuesday, February 14th @ 6:35 pm. Click HERE to see workout of the day, and what skills you will be working on with Coach John Dunlap.*

Line of Vagabonds with the Jump Ropes... Assume Your Positions...

A. The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

B. On Ramp Sessions

The next open on ramp will be starting on February 20. It will run every Monday, Tuesday, and Thursday at 10:30 am or 7:30 pm. If this is not an option for you, then we do have individual personal training that you can register for on your own time, with a trainer, for 5 longer sessions that will teach you what you would have learned in on ramp. Your first step in this amazing journey is to contact Vagabond for an evaluation at 508-930-8734.

C. Vagabond WinterFest Competition

The Vagabond WinterFest Competition will be taking place this Saturday, February 18th, 2012 and the first heat will kick off at 10:00 am. The workouts will be announced on Thursday Night on the Vagabond Webpage. We will be running a reduced schedule on Friday Night, and will be offering one afternoon class @ 4:30 pm. After the 4:30 pm class, we will have a meeting for all who are helping out with the event, and also anyone who wants to help set up for the event would be greatly appreciated. After we are done with setting up, we will be going out Friday Night for a little pre-dinner, and all are welcome to attend.

Stop and Think for a minute, and realize you are part of something special here at Vagabond!

I. Dynamic and Mobility Prep Warm-Up:
3-5 minutes of movement prep work
(thoracic ext., dynamic stretches)
2 rounds of
Superman’s x 10
Sit ups x 10
kb swing x 10
Pull-Up Review
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. AMRAP 15 Minutes of:
Run 200 m
AMRAP Pull-Ups
*Level 1 will perform strict banded pull ups and level 2 will perform kipping pull ups, if you can perform a max amount of 3 or more strict pull ups.*
B. Competition Phase:
A. Complete the following for time of:
21-18-15-12-9-6-3 of:
Wall Balls
GHD Sit-Ups
*Rest 20 minutes*
B. Complete the following for time of:
3 Rounds for time of:
25 Swings @ 53/35
25 Burpees
Post Results to Comments.