"Helen + AMRAP Burpees"(11.24.2010)

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.