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.
lung burner today 44:15 using 18 lb ball 1.5 pood
Bring your A game and your mental toughness today, boys and girls. That was BRUTAL! My legs are hung over from yesterday’s EMOM back squats so that could have been a factor but for whatever reason that was one of the toughest WODs I’ve ever done! Yikes!!
Matt D….totally amazing performance. Way to rock it RX!!
thanks jill
was not impressed by my time but glad I stuck with it
This is a great day to come back to…….shit
15 reps of each movement. 55lb KB, 24 inch box, 400 m run, 20 lbs ball.
Hated this work out, wasn’t as dead as I thought I was going to be after it though. During it I wanted to die. Kevin came out and ran with me and Rachael for our final set, it actually helped to keep me running (jogging), I would have, with out a doubt, walked a lot of it. So thank you Kevinnnnn!
Matt your nuts… 70lb KB… great job!
oh and I got 43:09
SO NOT LOOKING FORWARD TO THIS!!!!
Coach picked us up! I forgot about that…that was so cool!
Definitely a tough WOD today after being on vacation for a week…
Wow … that’s all I have to say. haha Did phase 3 with 20 inch box, 35# dumbbell for swings, and 16# wall ball. 43:24 was my time … happy with that, I guess. Thanks for all of the encouragement from everyone to get through this and great job to the 530pm class.
Did the Comp. WOD for ring dips worked up to 70lbs and for the WOD i used 145# for the OVH squats and did the wod in 757…..i thinklol
Did the competitor schedule with Ross and Mike Dillon, worked up to 70 lbs on the weighted ring dids for a set of 3, then used 135lbs for the overhead squats for a time of 9:29.
I would like to congratulate everybody who did the long workout today. I stayed and watched the 530 pm class do it and I could tell everybody was giving it 100% effort. You guys completed one hell of a daunting task today, which demanded every ounce of mental toughness and will power; So pat yourselves on the back tonight because you deserve it, and realize that you are all that much better because of it.
Did phase three, was going to do phase 4 but Dave beat me too it, he’s just so good at crossfit.