"December Mania"(12.1.2011)

Rebecca has made some huge gains in her time at Vagabond CrossFit! How are you doing?

The holiday season is upon us. Its only 4 weeks to christmas and less than 30 days from the New Year. The next month will be filled with parties, family gatherings, and less than great offerings of food on the table. This is the hardest time of the year to keep on track with your healthy lifestyle and you have many excuses to pollute your body with less than optimal food intake.The outside weather gets colder, the days get shorter, and you spend more time inside than you do outside. Try your hardest to stay on course and keep within your healthy lifestyle of eating. All of us will struggle during the holiday season, but make a sincere effort to try your best during these festive time. Keep your head up, stay on track, and get ready for a fun filled 2012 with great workout, great events, and even more accomplishments ahead of you!

Nice Front Rack Position!

I. Vagabond Lifestyle Phases and Continuing Process:
As Everyone knows, here at Vagabond CrossFit we take great pride in our programming, and always do our best to give you the best program out there. Over the last couple of months, I have been doing testing on different people within the gym, and some of the results have been amazing. We are seeing PR’s and achievements accomplished on a daily basis. We are always trying to fine tune our program, and after meetings with the trainers, we have decided to stick with our Lifestyle Phase Program, but just give it a little bit of a change in look. We will be keeping the Will section of our programming for any athletes who are wishing to compete primarily in the CrossFit Opens in 2012. However, the Function and Being are going to be combined into one training unit with sub-levels. This phase will be called the Fitness Phase. Here at Vagabond CrossFit we are always trying to perfect our program, and trying to work to make you guys better each day. Here is a quick explanation of Vagabond Rules and Standards of the two Phases.
1. Fitness Phase :
This phase will have two levels, which will be appropriatley called Level 1 and Level 2. This phase is for the beginner, but also the veteran CrossFitter. The beginner CrossFit will be held to Level 1 and will be building up towards reaching their goals through our foundational movements. The client who is competitive with themselves, and is looking to push themselves even more with RX workouts will be Level 2. This phase will have one workout posted, and then will be scaled appropriately for each client. This is essentially like our prior system, just detailed more thoroughly.
2. Will Phase(Competitors):
These workouts are for those who have aspirations to compete in the CF series (sectionals/regionals/team etc.) Plain and simple, and the effort and demand on the mind and body will be very high at times. My thought process is that maybe 6-10% of the gym will be doing these workouts. For these workouts to be effective you need to have a lot in place. Namely sleep, nutrition, recovery time, and stress. If something is out of whack then chances are that these workouts/days will do a number on you.
I have noticed lately that some people have the misconception that the fitness workouts (or lifestyle) is “less than” a workout.  This mentality needs to change ASAP. These workouts are just as effective and will be more effective depending on the person and where they are in their training or outside life.
I. Dynamic Specific Prep Warm-Up:
Coaches Option Dynamic Specific
3 Rounds of the following:
5 Deadlifts @ lightweight
7 Sumo Deadlift High Pulls @ lightweight
10 Air Squats
II. Dynamic Mobility:
90 Degree Quad Stretch
III. Lifesytle Phases Strength and Conditioning:
A. Fitness Phase:
A. 4 Sets for time of:
Row 500 m
Run 400 m
*Rest 3:00 Minutes between sets*
*Level 1*
5 Sets for time of:
Row 300 m
Run 200 m
*Rest 2:00 Minutes between sets.*
*Level 2*
As Rx
C. Will Phase:
Rest Day or Make-Up Workout
*If you missed a workout during the week, come in and make it up.*
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