Dan aka "Tugboat" has started on the On Ramp, and is making progress everyday. He has taken to the Paleo Diet and his work ethic is one of the best I have seen as a trainer over the last three years!!
I. The Data Does not Lie:
CrossFit Founder and CEO, Greg Glassmann, has always stated his opinion about clinically and empirical proof of evidence that supports that CrossFit works as a broad based fitness program surrounded around the ten aspects of fitness. At Vagabond, we track and keep data better than any gym that I have visited over my time as a CrossFitter. Just a small sample of today’s performance from all the Vagabonds, shows in some instances our programming is working. Today, we did Push Jerk for strength, which by no means is a particularly easy movement to perform at a successful rate. I did some calculations and over 87% of all Vagabonds set a personal record on their Push Jerk. Great Job Guys and Keep up the Good Work!!
II.Schedule for Thanksgiving Week:
Wednesday: 5:30 am, 6:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
Thursday: No Classes Scheduled- Enjoy Your Rest Day
Friday: 6:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
Saturday: Regular Schedule Classes
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, or Jump Rope)
Shoulder Extensions
Partners Shoulder Openers Stretch
Shoulder Mobility Circuit
Calf Stretch
Box Hip Flexor Stretch
Hamstring Band Stretch
III. “Benchmark Workout of the Day and AMRAP Workout of the Day:
A. “Helen”(3 Rounds for time):
Run 400 m
Kettlebell Swings x 21 reps @ 53 lbs/35 lbs
Pull-Ups x 12 reps
*Compare to March 7th, 2010.*
*Rest 5:00 Minutes*
B. AMRAP Burpees x 3:00 Minutes
*Get as Many Burpees As You Can in the Three Minute Time Period.*
Post Time to Complete and Number of Reps to Comments.
Yeahh!!!!! Atto Boy Tug!
Tugboat, you da man! Welcome!
Nice job today, all….Jess, great to see you and love the energy and intensity (and giggles)! Kevin, thanks for the push and suggestion on the pull up bar. Believe it or not, YOU are one of the things I’m thankful for, Coach….. HAPPY THANKSGIVING to everyone; enjoy your family and friends; best holiday evah! PS It did say “rest 5 min then AMRAP 3 min of SLOW MOTION burpees, right???
i want the burpie record, and im sitting at the head of rosses table and eating all his turkey
It was great seeing the 5:30am class. I can’t believe my legs allowed me to run (jog); my quads are still on fire from Monday! Happy Thanksgiving to the Vagabond crew. Jill, AMAZING job with the “Helen” PR!!! Good Luck afternoon classes!
RX 14:17 w/ 38 (slow motion) burpees.
great job by the 9 am crew. finished helen in 817. my runs really slowed down after the first round but w how sore i was goin into the wod im happy w the time. was able to get 56 burpees i just hope that holds up after dave comes in and tries to take the burpee record. happy thanksgiving to everyone and if i dont see u out tonight then ill cya on fri.
It’s great to be a part of Vagabond! I’ve been away from the gym for quite some time, but i’m enjoying having Kevin kick my ass each day…
it sucks and is frustrating to all hell being injured and missing out on all the fun workouts… but its nice to watch everyone work really hard and giving it there all… Happy Thanksgiving to everyone!!!
Tugboat, welcome to the VBC community!
Melissa … WHAT HAPPENED?!!
Happy Thanksgiving VBC!!! hope to see you guys tonight, if not on Saturday if my foot heals up in time!! P.S. Dave Rodrigues is a joke
so maybe wearing shorts and a tshirt was not the smartest idea tonight for the workout. haha! Bridget, so nice seeing you and great job to the 530pm class! did the workout as rx in 13:59 and 42 burpees.great job to chrys for completing her first wod off the on ramp! i totally agree with jill …. definitely thankful for great coaching at vagabond …. would not be where i am today without everyone. have a happy thanksgiving everyone!! <3