"Front Squat and Row Sprints"(8.16.2011)

Ian Hickey representing Vagabond CrossFit overseas!

Vagabond CrossFit Gymnastics Class is Back and will be at 5:30 pm this Tuesday, August 16th, 2011

Come in, Learn Some Skills, and Reach Those Goals!

Please Donate Here to the Fight Gone Bad Fundraiser Page and Help Us Reach Our Goal!* 

I. Old Vagabond representing Vagabond CrossFit Overseas:
Long time Vagabond and good friend, Ian Hickey, is currently serving his second tour overseas in Afghanistan. Ian joined Vagabond CrossFit in the old days, while we were working out of Brockton, the city of champions. Ian was a staple inside Vagabond CrossFit, and also was considered the “Joke King” of Vagabond CrossFit during his time with us. Even though Ian is deployed, it has not stopped his training, as I have been programming for him overseas with three workouts a week. I talk to Ian on a weekly basis, and he is pumped to join up with the new Vagabond family, and get his training going within our new walls. However, while Ian is protecting lives, he is also preparing for the Afghan Games in Afghanistan. The Games take place in Afghanistan and give the military personnel an opportunity to take part in their own mini CrossFit Games. Ian will delve into this competition in the month of September and we will be all cheering for him on the other side of the world. Keep it up Ian and Rep Vagabond to the fullest!

Nice Setup by Coach Heather in the Deadlift Position!

II. Strength and Conditioning Workouts of the Day:
A. Front Squat, 12 Minute Time Limit, work to a heavy single in the Front Squat, rest as needed between sets
B. Row Sprints on the Minute Every Minute, 10 sets of 150 m Row Sprints, perform on the minute every minute.

Vagabond Coaching Session # 2: The Kipping Pull-Up Position

[youtube http://www.youtube.com/watch?v=glEt3KIcu7E]
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