*Vagabond CrossFit Gymnastics Class this Wednesday, November 30th @ 5:35 pm. Click HERE to see workout for the Gymnastics Class!*

I. How Good Do You Have it Inside Vagabond by Kellyann Mclaughlin:
As many of you know, I’ve been away with the Army since August and have found 2 other CrossFit gyms to attend, because I just cannot go without. When I first found Vagabond, I figured that every other CrossFit gym ran the same exact way and had basically the same type of programming. Boy, was I wrong. I am not writing this to badmouth any of the CrossFit gyms I have attended because they both have their positive aspects. But I am writing this in hopes to open the eyes of other Vagabond’s and for each of you to realize that you are receiving top-notch training. The first gym I went to after being at Vagabond for a little over a year, was completely different. One of the positive aspects of this gym was they always started right on time. If you were even a second late, you had to sing a song and do 10 burpees before you could join in on the class, so people made sure they were never late. When the class started we did “cals” that involved 30 seconds of exercises such as jumping jacks, push ups, sit ups, etc. for 2 rounds. We never did mobility stuff or anything with the bands. I hung a band on a pull up bar one day and stretched my shoulder out and everyone was looking at me like I was weird. The coaches also kicked you out after the workout, which left no time for post-WOD stretching. The community within this gym; however, was quite amazing along with it’s coaching. This aspect definitely reminded me of VBC. I recently signed up for another gym upon moving duty stations and so far, the programming in this gym is definitely different. Every workout calls for INTENSITY 100%. My friend, who began CrossFit in August at he previously mentioned gym, is still learning the ropes. We did kettlebell swings last week and she needs the 25# kettlebell. Well, at this gym, it’s either you RX or you DON’T. There’s no in between. So she was forced to use an 18# kettlebell, which is much too light for her, but the RX’d 35# was too heavy. The community at this gym, so far, is pretty bad. No one really talks to each other or stays while other people are working out to cheer them on. Everyone just kind of leaves.
In my opinion, VBC has the best training and programming that I have seen thus far. Mobility is so important and I always hated doing it, but after visiting 2 other gyms who do not incorporate mobility, I miss it and take advantage of it when I do come back to VBC. Kevin also offers and scales workouts for everyone of every fitness level. The last gym I mentioned, either you were a top dog who could RX every workout, or you were pretty much left in the dust. VBC also takes the time to help members when they need it the most. And last, but definitely not least, the VBC community. I can’t say enough about the VBC community; you are all amazing. I feel like we are all one huge family. If one of us doesn’t show up for a couple days, we hunt them down via text message or Facebook. There’s a slim chance you’d find that kind of support anywhere else. Next time you all walk through those VBC doors, remember this, and I hope you’ll appreciate the gym even more than you already do. Hold your head high and be proud that you are a member of Vagabond CrossFit.
II. Dynamic Specific Prep Warm-Up:
2-3 minutes of Z1 work
*w/ dynamic stretches
+
3 rounds paced out of:
5 pulls on the rower
5 thrusters
5 pull ups
5 burpees
III. Dynamic Skill Prep Review:
Coach B Progressions: Clean Review
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
IV. Lifestyle Phases Strength and Conditioning:
A. Function:
A. Hang Squat Cleans, 2-2-2-2-2
B. 10 Rounds for time of:
5 Deadlifts @ 115/70 lbs
7 Push-Ups(Banded or Decreased Range of Motion)
B. Being:
A. Squat Cleans, 2-2-2-2-2
B. 10 Rounds for time of:
10 DB Hang Squat Cleans @ 35/25 lbs
10 Push-Ups
C. Will:
A. Find Your 1 Rep Max Front Squat in 15 Minutes
*Rest 15:00 Minutes*
B. 1 Mile Time Trial Run
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