"Devil's Eye"(12.13.2010)
JT has been with Vagabond for over a year now and now is taking part in the Vagabond CrossFit Internship Process to become a Vagabond Trainer! He has three months to go and is already showing signs of improvement in his coaching ability!
I. Vagabond Christmas Party:
Hey Vagabonds,
The Vagabond Christmas is fast approaching and just want to get some details out in the open. This will be laid back party with the goal of Vagabonds getting together and having a good time. This is a Bring Your Own Beverage Party and also food would be a big help. I am asking all Vagabonds who are coming to bring some type of appetizer or snack, so that we could all enjoy your cooking skills. This will be a non-paleo party, but if you want you could whip up a Paleo Meal if you would like to. I will put a food lists on the board for the week, and please just write in what foods you will be bringing to the party. I thank you for your participation and help to make this a good time for everyone.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up(Jump Rope) x 4:00 Minutes
Shoulder Openers(Band Stretch)
Squat Openers(Against Wall)
Calf Stretch
Box Stretch(Internal Rotation)
Samson Stretch
II. Metabolic Conditioning Workout of the Day:
“Devil’s Eye”(5 Rounds for time):
22 Kettlebell Swings @ 2 pood
22 Box Jumps @ 24 inches
Run 400 m
22 Burpees
22 Wall Balls
*Phase 1*
12 Reps of each movement and 200 m Run
*Phase 2*
15 Reps of each movement and 300 m Run
*Phase 3*
22 Reps of each movement and 400 m Run
*Times to Compare*
Austin Malleleo(Albany CrossFit): 30:12
Kevin O’Malley(VBC): 32:12
Peter Southie: 32:17
Lucas Zepeda(HQ): 32:22
Pat Padgett(CrossFit Fenway): 33:30
Chris Gosler(CrossFit Southie): 35:15
III. Competitors Schedule Workouts of the Day:
A. Weighted Ring Dips, 3-3-3-3-3
B. 6 Rounds for time of:
Overhead Squat @ 70 % of 1 Rep Max x 5 reps
Run 200 m
C. GHD Sit-Ups, 5 sets of 15
Post Time to Complete to Comments.