"Fast and Furious"(5.31.2011)

Great Turnout for the 9:00 am Memorial Day Workout! Thanks for your support and keep up the great work!

I. Class Schedule for Tuesday, May 31st, 2011:
All Regular classes have returned for the week and I hope everyone enjoyed their holiday weekend. Now, it is time to get back into gear and start getting ready for the summertime!
All Classes are back to normal: 5:30 am, 7:30 am, 9:00 am, Noon, 4:30 pm, 5:30 pm, 6:30 pm
*6:30 am and 7:30 pm classes will be resume on Wednesday for all people on the On Ramp.*
*See everyone this week and once again thanks for the great turnout on Memorial Day!*
II. Summer Updates and Future Schedule:
Hey Everyone,
Just a reminder for our next big outing will be the Vagabond Cook Out. The day will be Saturday, July 16th, 2011 and it will begin at 1:00 pm. We have a sign up sheet on the board, so please write your name and also what type of food or beverages you will be bringing. This will be a great time to get together and continue our tradition of having some great parties! So, please save the date, and write it in your calendar! Before the cookout, we will do a team workout at 10:00 am to start the day off right. More details will be given out, but plan on doing another team workout at 10:00 am.
Vagabond Cook Out on Saturday, July 16th, 2011 @ 1:00 pm to whenever!
III. Dynamic Movement Warm-Up(5 to 7 Minutes before class):
2 Rounds of the following movements:
10 Lunge Complex
10 Inch Worm
10 Air Squats
10 Samson Stretch
10 Burpees
IV. Class Warm-Up:
“Vagabond Warm-Up”
Coach B Progressions: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
V. Mobilization Piece:
1. Box and Flexor Stretch- 2 Minutes each hip
2. Shoulder Openers: 2 Minutes in stretch
VI. Strength and Conditioning Workouts of the Day:
A. Back Squat, 3 set of 5, sets across
*Compare to April 29th, 2011, go up 5 lbs to 10 lbs from last sets.*
B. “Fast and Furious”(AMRAP 8 Minutes of):
7 Sumo Dead High Pulls
14 Barbell Lateral Hops
*Lateral Hops will be jumping laterally or sideways over the barbell. One Rep consists of jumping over the barbell. So back and forth is considered 2 reps.*
*Level 1*
Sumo Deads @ 65/33
*Level 2*
Sumo Deads @ 75/53
*Level 3*
Sumo Deads @ 95/65
Post Weights Used and Number of Rounds Completed to Comments.