This man is a beast at the age of 56, working some scaled versions of back levers!
I. Vagabond Nutrition Seminar:
The Vagabond CrossFit Nutrition Seminar will be held this Saturday, February 19th, 2011 @ 9:00 am. Mike Molloy will be running the seminar and giving out some great information. We already exceeded our limit of participants with over 20 people signed up. We will allow 2 more spots to be available for anyone who wants to take advantage of some great information and get ready for the 30 Day Paleo Challenge ahead of us! Let me know, and we can get you signed up!
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope)
In Place Spiderman Lunge
Shoulder Hangs(Bands)
Partner Shoulder Stretch
PVC Dislocates
Arm Circles
Lacrosse Ball Work(Shoulders)
III. Strength and Metabolic Conditioning Workout of the Day:
A. Bench Press, 3-3-3-3-3
*Compare to April 30th, 2010 and December 14th, 2010.*
B. “Death by Push Press”
On the minute every minute, complete prescribed amount of reps within in the minute. On the first minute, you will complete 1 rep, on the second minute, you will complete 2 reps, and so on until you can no longer complete the prescribed amount of reps in the minute.
*Compare to August 25th.* Try to beat this score!
*Level 1*
Push Press @ 75/45
*Level 2*
Push Press @ 95/65
*Level 3*
Push Press @ 115/80
III. Competitors Schedule Workouts of the Day:
A. Front Squat(5/3/1)(90% of 1 rep max)
70% x 3 reps
80% x 3 reps
90% x 3 or more reps
B. “Death by Push Press” @ 115 lbs
Post Weights Used and Number of Rounds completed to Comments.
That man IS a beast. My pleasure trying to catch him every morning. One of the nicest guys I’ve ever met. BROOOOOOOOOCE!!!!!!!!
why ty Jill you always push me to my limits
Patience-wise? 😉
bruce is the man!! good wod today love the % strength WODS omalley is creating and test for the compeitors i am really benefiting from it!! also thanks for omalley to push me during the strength WOD i wanted to stop at rep 5 but omalley kept pushing me and i was able to bang out 3 more reps!! also during death by pushpress i got 16 rds 10 pushpress….i PR’d from last time which i got 14rds plus 10!!
Ok here’s the first vid… Kev & Nicole. Not sure why the music is messed up, if I can fix it I’ll repost it.
[youtube=http://www.youtube.com/watch?v=xcjwwZY3XcY&w=640&h=390]
Here is Kelly & JT’s… one more to follow. I accidentally erased some of the vids like a MOE RON, so sorry no max lifts for Kev and Nicole.
[youtube=http://www.youtube.com/watch?v=Yj9oHOzs4uA&w=640&h=390]
AWESOME VIEDO!!!!! great job Nicole and Kevin looked like a killer WOD!
Joe this video isnt working, but i am sure it is just as awesome as the first hahah
those videos are amazing! I’m taking a rest day; exhausted just watching them!
BUT YOU CAN WATCH IT ON YOUTUBE GOOD JOB GUYS! THANKS JOE FOR CREATING THESE VIDEOS THEY ARE AWESOME!
Nice, thanks for posting those videos Joe! I just gotta say that was the absolute worst workout i’ve ever done in any competition, even more than any individual comp…the work demand was insane!
As far as today, did the competitor strength wod, front squatting 151×3, 173×3, and then 195×7…followed by death by push press with 115# for 13 rounds plus 9. Awsome job everybody in the 630 pm class for all opting to do the wod at level 3!
wow great job guys! loved that rock shit too good videos