"Holy Skills"(8.10.2010)

A couple of On Ramp Graduates, Rachael and Kyle, Both cut their times in half from the first day workout in less than a month. Rachael on the first day could not perform on air squat without a box. One month later, she performed all the air squats, unbroken and with no assistance from a box. Great Job Guys!! More On Ramp Success Stories will follow soon!

I. CrossFit Running Certification at Vagabond CrossFit:
This weekend the team from Pose Tech will be gracing their presence at Vagabond CrossFit. The gym will be closed for the weekend of Saturday, August 14th and Sunday, August 15th due to the Running Certification. Please plan accordingly with your training and schedule for the remainder of the week. If you are used to coming in on Saturday, try to make up the missed day and come in during the week. Thank you for your cooperation and understanding, as Vagabond grows in the community of CrossFit each day.

*There will be no 5:30 am class on Tuesday, August 10th, 2010. All regular class times are scheduled for the day.*

II. How Long Do You Sit For Each Day?:
The average American sits for an approximate 10 hours throughout the day. Think of this if you sleep 8 hours a night, and are sitting for an average of 10 hours a day, then you are realistically only standing or moving for 25 percent of the day. Sitting has come a routine in Western Civilization due to traffic, work hours, and entertainment on the television. I assume the average American. might actually be walking and being active for only less than 2 hours a day. If you are a desk worker, then you know the feeling as you stare at the computer for 8 hours at your desk, typing away reports, theories, and numbers. Sitting down for extended periods of time can cause adverse affects on flexibility and mobility movements that you perform during your exercise. Here are some tips to keep flexible and active throughout the day.

1. If you have a lunch break for an hour, TAKE THAT LUNCH BREAK! Go outside and take a walk or take your lunch break for that hour and do some stretches.

2. If you sit at a desk for work, stand up every 20 minutes or so, and do some simple stretches. It is shown that brain shuts down after about 10 minutes of work and you actually do not gain any information, if you do not switch your mindset to something else.

3. If you watch television at the end of night, do some foam rolling or some static stretching to loosen up your joints and muscles from a long day at work or in the gym

4. You should be stretching every chance you get, at least 5 times throughout the day, for at least 5 to 10 minutes.

5. There is 24 hours in the day, if you get at least an hour of stretching throughout the day, you have accomplished your goal. That is only 2 percent of the day in the grand scheme of things, SO DO IT!

III. Dynamic Mobility Warm-up and Skill Warm-Up:
Lunge Progressions
Butt Kicks
Skater Squat to Samson Stretch
High Knees
Inch Worm to Push-Up
Shoulder Mobility Drills

*Coach B Warm-Ups* x 7 reps of each
Up and Down
Elbows High and Outside
Muscle Clean
Clean Lands
Clean Drops
Front Squat

IV. Strength and Metabolic Conditioning Workout of the Day:
A1. Power Cleans(3-3-3), rest 1:00 minute(Compare to April 9th, 2010 and December 15th, 2010)
A2. AMRAP Box Jumps x 1:00 minute, rest 3:00 minutes
B. “Holy Skills”
For Time of the following:
8 Muscle-Ups
50 Double-Unders
6 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
2 Muscle-Ups
20 Double-Unders

*Scaling Needs for Muscle-Ups and Double-Unders*
Advanced: Full Range of Motion Muscle-Ups
Intermediate: Knee Muscle-Ups
Beginner: 2 Ring Rows or Pull-Ups and 2 PVC Dips(For every 1 muscle-up)
Advanced: Double-Unders
Intermediate: Single-Unders(150-120-90-60)
Beginner: High Knees to Tuck Jumps(30-25-20-15)

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