Coach Heather and Mike going for some percentage Back Squats on the Competition Schedule!

*Reminder for Saturday, December 17th, 2011*
We will be having our first Gymnastics Class this Saturday, December 17th @ 9:50 am. This will follow directly after our 9:00 am regular group class. I encourage all Vagabonds to attend this class, and really take advantage of the opportunity, to work some skills and drills with Coach Heather. Just a quick note, we are one of the few CrossFit Gymas, that offer Speciality Classes, so keep this in mind, and realize we have some great programs at Vagabond CrossFit, and take full advantage of the opportunities to attend these classes!

Pete is back at Vagabond for the month and he really showcased his ability while down at training for the Army. He trained with us last Spring before his Army Training, and the results show. He received the award of most physical fit in his batallion, and beat out 1300 other Army participants. He also will be traveling to London for the year, to work with the British Royal Army due to his physical conditioning! Congrats Pete and glad to have you back!

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
3 rounds of
Agility Sprints x 50 m
5 wall squats
10 Indian Push-Ups
15 sec plank hold on med ball
1 Banded Hamstring Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Front Squat, 5-5-5-3-3-3
B. 7 Rounds for time of:
7 Deadlifts @ 135/95 lbs
7 Push-Ups
15 Anchored Sit-Ups
*Level 2*
A. Front Squat, 5-5-5-3-3-3
B. 7 Rounds for time of:
7 Deadlifts @ 185/115 lbs
7 Ring Dips
10 GHD Sit-Ups
*Compare Front Squat to October 18th, 2011*
B. Will(Competition) Phase:
A. For Time of:
1k Row @ 95% Effort
Rest 5:00 Minutes
1k Row @ 95% Effort
Rest 10:00 Minutes
B. 3 Rounds of the following:
5 Thrusters @ 155/100
20 Step Down(Full Hip Opening on Top) Box Jumps @ 24/20
*Complete as fast as possible*
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