"Hold Your Row"(3.24.2011)

Dan aka Tugboat has been with us for a little more than 3 months. He weighed in today at the end of the 30 Day Paleo Challenge. He lost almost 20 lbs, lost 3 inches in his waist, and 4 inches in his hip and pr'd in every aspect of the fitness module. Since Dan has joined us, he is down over 50 lbs! Great Job and Keep up the Good Work!

I. Vagabond Move to Easton Location Next Week:
Hey Vagabonds,
The time is coming near and we will be moving the equipment out of the new gym next week. I am asking anyone with a truck or trailer, who can help us move some equipment out of the gym and bring over to Easton, it would be greatly appreciated. It does not matter what time you can help out at. If you can bring a truck at 6:30 am or 6:30 pm, any time will do throughout the day. The days we will be moving equipment out of the gym will be Monday, March 28th, Tuesday, March 29th, Wednesday, March 30th, and Thursday, March 31st. If you can help any one of these days, Vagabond CrossFit would be greatly appreciated! Thank You for all your support!
II. Dynamic Mobility Warm-Up:
Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes
Squat Opener Series Against Wall(for Squats)
90 Degree Quad Stretch(for squats)
Shoulder Band Stretch( for handstands)
High Hamstring Stretch on Box(for Rowing)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Strength Workout of the Day:
Front Squat- 5 sets of 3 (Sets Across)
*Go Up 5 lbs from last week, March 16th, 2011.*
B. 5 Sets of the following:
Row 350 m
Handstand Hold Against Wall x 60 seconds
*Rest 3:00 Minutes between sets.*
*If people have to wall climb and get chest against wall or close to it, that is fine. Some people might have to do this because of the inability to get up to handstand position from back to wall.* This is also a good scaling measure for some people who have a tough time kicking up.*
IV. Competitors Schedule Workouts of the Day:
Rest Day
Post Weights Used and Time to Sets to Comments.