*New Tuesday Schedule for Regular Classes*
5:30 am, 6:30 am, 7:30 am, 9:00 am, 4:30 pm, 6:30 pm, and 5:30 pm Gymnastics Class
I. What’s Your Goals and Dreams in your Fitness Journey?:
What are some of your fitness dreams?
Have you mentioned your dreams to others; as putting them out there in a safe place like this blog is a good spot to start…
As there is no judgment on them; you’re the only person (i.e. the eye of the beholder) that is responsible, capable and able of attaining these dreams…but the thing is, balling them up inside is a limiter; it does not keep you accountable to the process…putting it out there “signs you up”, makes YOU responsible for the outcome.
And this is what people fear the most, not achieveing, not winning, when in reality what happens is that they do not COMPLETE – be a completionist as i’ve said many times before.
It starts by dreaming, laying it out there, creating support for your path and allowing flow.
It has NOTHING to do with ego (by screaming out that this is what you want for you!), as much as others might say, its about self realization and allowing things to just “be”; but it goes NOWHERE if you don’t dream to start.
II. Upcoming Events at Vagabond CrossFit:
1. Basics Gymnastics Class, Tuesday, July 12th, 2011 @ 5:30 pm
2. Vagabond CrossFit Cook Out, Saturday, July 16th, 2011 @ 10:00 am and 2:00 pm
3. Lifestyle and Nutrition Seminar with Dr. Mike Molloy, Saturday, August 6th, 2011
III. Vagabond CrossFit Cook Out and Team Workout this SATURDAY!:
The Vagabond CrossFit Cookout will take place on Saturday, July 16th, 2011. The sign up board still has plenty of spots left open and I know alot of people want to go, but if you can remember please sign your name on the board, so we know the numbers that are coming, so we can have a good idea of how many people will be attending. There are two sign up spots on the board. The first sign up board is for the Team Workout on Saturday, July 16th, 2011 at 10:00 am, sign your name on the board to let us know if you will be coming to the team workout. The second sign up board is for the cookout itself. The cookout will begin at 2:00 pm, and will last until the last person leaves that night. Please, sign up on the board and let’s have a great day!
IV. Dynamic Warm-Up:
Zone 1 @ 70%- 5 to 7 Minutes Warm Up as Group
V. Mobilization Warm-Up:
1. 90 Degree Quad Stretch- 2 Minutes each leg
2. Shoulder Partner Stretch- 90 second each partner
3. Lacrosse Ball Shoulder Work- 2 Minutes each shoulder
VI. Strength and Conditioning Workouts of the Day:
A1. Shoulder Press Cluster, 126.96.36.199.1, rest 60 seconds
A2. Ring Push-Ups, 8-10 reps x 5 sets, rest 2:00 minutes
B. Abmat Sit-Ups, Tabata, 20:10 x 8 Rounds
C. Strict Pull-Ups, 6-8 reps x 5 sets, rest 60 seconds
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