"Frenemy"(5.6.2011)
What Lays Ahead is Your Decision in Reaching Your Goals?
Some Vagabond Updates!
I. Beat the Streets Fundraiser in New Jersey:
Hey Everyone,
Just an update about the Beat the Streets Fundraiser down in New Jersey next weekend. Some people have paid, and some have not, so please have the money in by Friday, so you can reserve your spot and make sure you are able to go. Also, we will be leaving next Friday by 10:30 am at the gym in Easton. You can leave your car at the gym over the weekend and it will be safe. We must leave by 10:30 am on Friday because Kevin has a seminar he must attend at 7:00 pm with Kendrick Farris in New Jersey. So, the plan will be to leave Easton at 10:30 am in the van that we rented for the weekend. This will be a great time and we are truly excited about the participation from everyone who is coming down to support our close friend, Steve Liberati, who runs the non-profit organization for at risk youths in Camden, New Jersey.
II. Kelly’s Upcoming AAU National Powerlifting Competition:
This Saturday, Kelly will be partaking in the AAU National Powerliftng Competition in Rockland at the Holiday Inn. The event will start at 9:00 am, and ask any Vagabonds to come and support Kelly in her competition. Kelly will be performing the deadlift, back squat, and bench press during the competition. I am really proud of Kelly and the work she has put in over the last few months to prepare for this competition, and I know she will do very well and represent Vagabond CrossFit very well in her competition!
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
Clean Progressions:
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
IV. Mobilization Piece:
1. 3 Way Shoulder Stretch- 60 seconds each position
2. 90 Degree Quad Stretch
V. Strength and Metabolic Conditioning Workout of the Day:
A. Push Press, 5 sets of 3
*Sets Across*
*Go up 5 lbs from April 19th, 2011.*
B. “Frenemy”:
For Time of the following movements:
Overhead Squats x 21 reps @ 95/65
Burpees x 9 reps
Overhead Squats x 15 reps @ 95/65
Pull-Ups x 21 reps
Overhead Squats x 9 reps
Burpees x 15 reps
*Level 1*
Overhead Squats @ 55/33 lbs
*Level 2*
Overhead Squats @ 75/45 lbs
*Level 3*
Overhead Squats @ 95/65
Post Weights Used and Time to Complete to Comments.