"Deadlift Strength Day"(5.8.2011)
I. Kelly’s Persistence and Dedication to her Training Pays off in the End:
We all know Kelly as the quiet, nice, little girl that steps upon Vagabond CrossFit 5 days a week and gives it her all everytime she comes in. However, when she first came she was apprenhensive and unsure about this whole programming to become a better athlete. It took her a few months to really warm up to people, but also to really start giving it her all. As time progressed, I saw a huge change in Kelly’s attitude towards her training and began really pushing herself. She was not the strongest girl when she first walked in and her intensity was sub par. As time passed, I saw a complete change in Kelly’s attitude in her everyday life. She embraced her new fond love of CrossFit and results began to happen dramatically. She seemed more confident, out-going, and sociable! She had grown up before my eyes and I embraced her as my “little sister”, as we throw this little joke out in Vagabond from time to time. Kelly began competing in CrossFit Competitions, and doing quite well. Then she began to show interest in competing in a Powerlifting Competition in the month of May. We switched her training slightly, but she basically followed the Vagabond CrossFit Training Program everyday. As time passed, her body composition changed, her attitude changed, and her numbers began to rise through the roof. Kelly is a perfect example of someone who dedicated herself to her training and sacrificed a few things here or there to accomplish the goals she wanted to reach. She is a perfect model for everyone in the gym to follow and everyone in the gym should aspire to be. People will come up with excuses that they do not have the time to get into the gym because of work, school, family, and so on, but an hour a day is miniscule in the grand scheme of things. It just takes a little mental toughness and a little dedication and anyone can reach the goals they set for themselves through hard work. Take into consideration these accomplishments Kelly has accomplished over the last year just from following the Vagabond CrossFit Training Program:
1. Unassisted Ring Dips and Pull-Ups
2. Competed in the 2011 CrossFit Games Open
3. Competed in two CrossFit Style Competitions
4. Got a perfect Score on her Army Physical Fitness Test
5. Competed in AAU Powerlifting Competition and placed in the top 2 for each event
6. Followed the Paleo Diet to the best of her ability
7. Lost the weight she wanted to lose
8. Body Composition has reached elite status
*While doing all this, she was a full time nursing student, full time ROTC Candidate, worked a job, and had numerous commitments for United States Army.*
*I would say her plate was pretty full, but somehow managed to find time to come to the gym at least 5 days a week.*
Your an inspiration to me Kelly and just love having you part of Vagabond CrossFit and loved seeing you grow over the last year!
II. Vagabond Summer Cook Out:
Vagabond CrossFit will be having a Summer Cook Off on Saturday, June 11th, 2011. This is an estimated date and will get the number of people who will be attending the cook out. I figured, since we have such a good spot to hold a cook out we mind as well kick off the summer with some fun. We will hold a horseshoe tournament and will have some non paleo beverages and food throughout the day. The start of the cook out will begin at 1:00 pm and end whenever the last person leaves. Any food or beverages you can bring will be greatly appreciated. I will put a note on one of the whiteboards for people to sign up and put down what food they will bring. All attendance by all Vagabonds would be greatly appreciated and just another great way for the community to get together and have a great time!
Vagabond CrossFit Cook-Out:
Where: Vagabond CrossFit
When: Saturday, June 11th, 2011
Time: 1:00 pm to Whenever!
Food and Beverages Greatly Appreciated!
Start Time: Workout held at 11:30 am for some fun and to start the day off right!
III. Sunday Scheduled Hours:
10:00 am Class Time
11:00 am Class Time
IV. Strength and Monostructural Bias Workouts of the Day:
A. Deadlift, 5-5-5
*Find a New 5 Rep Max*
*Compare to January 21st, 2011 and April 22nd, 2011*
*We did sets across on this date, so beat this score and find a new 5 rep max*
*Warm-Up with 30%, 40%, and 50% of your 5 rep max. Keep this weights light and focus on preparing for movement.*
B. Time Trial: 800 m Sprint
Post Weights Used and Time Posted for Time Trial.