"Dead Push"(5.18.2011)
Brucey, the fittest 57 year old, in the South Shore! Getting his Prowler On!
I. Vagabond CrossFit CookOut and Updates:
This is a reminder to all Vagabonds, that we will be having a cookout at Vagabond CrossFit on Saturday, July 16th starting at 1:00 pm. I have put the event on the Events Board List and it would be a big help if people could put their names up of who will be attending to CookOut. The sign up board is important because it gives us a good idea and the number of people who will be attending the cook out during that time period. I have also put a food list of what item you could bring of either food or drink. Non Paleo Food and Beverages are welcomed! Please sign up by Friday, June 24th, 2011 to give us a better idea of who will be coming to the cookout. The date has changed because of various obligations that other people have made and our trainers as well. Hope this works for everyone and plan accordingly!
II. Reebok CrossFit Regionals in Canton, Massachusetts:
Anyone who wants to see the best CrossFitters in the Northeast Region compete on Friday, Saturday, and Sunday on June 17th, June 18th, and June 19th please plan accordingly and come watch a great event. The Northeast Region is going to put on the best Regional Games in the World because it is being held at the Reebok World Headquarters in Canton. There will be one Vagabond competing at the Regional Competition and I know he would love the support and encouragement during the competition events. I believe you may purchase tickets at the door, but you may also pre-register online and buy the tickets through the CrossFit Games Open Site. The cost of the tickets are only 25$ and that gets you a three day pass for the events. Come and see some great stuff at the Regional Competition. There were close to 2000 individual males and over 1000 individual females that competed in the Opens, and they only took 60 of the top male and women in the Northeast Region, so it should be a great competition.
Here is where you can register for tickets:
http://games.crossfit.com/
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
Agility Ladder and Hurdle Hops Drills
IV. Mobilization Piece:
1. Single Leg Hamstring Stretch- Belly Tight, Flat Back
2. Straddle Hamstring Stretch- Carousel Convenience
3. 3 Way Shoulder Stretch
V. Conditioning Workout of the Day:
“Dead Push”(The following movements for time):
10-9-8-7-6-5-4-3-2-1 of:
Deadlift @ 225 lbs/155 lbs
Push Press @ 115 lbs/80 lbs
*Level 1*
Deadlift @ 135 lbs/95 lbs and Push Press @ 75 lbs/55 lbs
*Level 2*
Deadlift @ 175 lbs/115 lbs and Push Press @ 95/65 lbs
*Level 3*
Deadlift @ 225 lbs/155 lbs and Push Press @ 115 lbs/80 lbs
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