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I. Vagabond CrossFit New Class Time for Regular Group Classes:
Vagabond CrossFit will be adding a new class to its morning schedule to accomodate anyone who wants to come in a little earlier for am classes. The following schedule is posted on the website for the new class schedule for 2011.
Morning Classes:
5:30 am, 6:30 am(On Ramp), 7:30 am, 9:00 am, and 10:00 am
Afternoon Classes:
4:30 pm, 5:30 pm, 6:30 pm, and 7:30 pm(On Ramp)
II. Dynamic Mobility Warm-Up:
“Mobility Monday”
Once again we will be concentrating on myofascia release for our warm-up. We will be concentrating on the lower back and the spinal erectors. Let’s work on those problem areas!
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Jerk, 1-1-1-1-1
*Compare to December 16th, 2010.*
B. 10 Sets of the following movements:
5 Thrusters
10 Burpees
15 Box Jumps
*Rest 1:00 Minute between sets.*
*Level 1*
Thrusters @ 75/45
*Level 2*
Thrusters @ 95/65
*Level 3*
Thrusters @ 115/80
IV. Competitors Schedule Workouts of the Day:
Anyone who competed in the Throwdown this weekend, may come in and do some mobilization and some recovery workouts. Here is the following recovery workout you will complete for Monday, January 31st, 2011.
Recovery Workout of the Day:
A. 3 sets of 15, Light Bench Press
B. 3 sets of 15, GHD Sit-Ups
C. 3 sets of 10, Pull-Ups
D. Row 1500 m, Light and Easy
E. 30 Minutes of Foam Rolling and Lacrosse Ball Work on Lower Back
Post Weights Used and Time to Each Set to Comments.
Email: [email protected]
Call Us: 508-930-8734
8 thoughts on “"Interval Training Part 2"(1.31.2011)”
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was great to see our fellow vagabonder’s giving it their all at crossfit newton.I had a great time hope we do it more often.Whats next Kevin LOL.
good job to the two teams, joe and I were just saying how unbelievably good you guys did. keep up the good work.
Big congratulations to the vagabonds who competed this weekend. All of you did an amazing job! It was inspiring to watch the incredible performances and teamwork. I think an extra congrats should go out to Kelly and Janet who competed in their first crossfit competion and both did awesome and made us all proud. And considering Janet’s shoulder injury which prevented her from lifting more than 15lb overhead for the last month, she rocked those 62, 65lb clean and jerks in the first wod!
…She rocked them UNBROKEN! Amazing! Amazing job by everyone. So fun to watch. Great time. Hopefully we can host a few in the new digs!
Thank you to everyone who gave us(the teams) shout outs and congrats , but I would like to thank you guys for showing up and cheering us on! We had by far the largest showing of support at CFN! Thats what it was all about, how you guys stayed for the full 8+ hours and really stood by us when we were dying!. SO thank you for making this community the best around!
Wish I could have been there!!! Looks like you had plenty of support, though! Congratulations to all the competitors!!!
Yes thank you all for coming and cheering us on on Saturday, you guys were a huge motivation especially on that amrap 7 to pick that bar back up sooner than I probably otherwise would have!
I can’t agree more with Ross and JT. Without you guys there, I definitely would not have gotten through ANY of those workouts. We had the most support and we were the best community there.