"It Just Feels Right"(11.26.2011)

Chris is one of the many new faces to Vagabond CrossFit, and his desire to succeed cannot be matched! Great to have such great people joining Vagabond!

*Vagabond CrossFit Schedule for Saturday, November 26th: 9:00 am Class Time*

*Yoga Class will be back at the end of December, as Coach Lindsay has other obligations, and the next class will be on Saturday, December 24th, 2011*

I. Vagabond CrossFit No Grain Challenge:
The final results have been tested, completed, and chosen. The 3 top winners will be announced on Monday, November 28th during the evening hours on the webpage. I am so happy for everyone who completed the challenge, and really stuck through the 30 days. Even though we picked 3 winners, everyone deserves a huge pat on the back for your determination during those last 30 days. This was the most successful challenge that we had, and there will be more challenges in the future. However, remember, just because the 30 days is over, this does not mean, you should give up on your changed way of lifestyle. We still have the Facebook Group Page, where you can post recipes, and just talk about Vagabond CrossFit and your workouts. This Page is still very active, and alot of people are still talking on it. Please, facebook friend myself or ask to become part of the group, if you are not part of the group yet, so you can see what is happening in Vagabond CrossFit and what is being talked about. Thank you all for your hard work and keep it going!
1st Prize Winner: $225 Cash Prize and WOD Gear Gift Certificate(Over $150 Value)
2nd Prize Winner: $100 Cash Prize and WOD Gear Gift Certificate(Over $75 Value)
3rd Prize Winner: $50 Cash Prize and Vagabond T-Shirt

Gerry getting some Air!

II. Vagabond Girls Changing Room:
The Vagabond Girls Changing Room is complete and ready to be used for all women in the gym. This is located upstairs near the office in the back, and we have setup a room for all ladies to put their belongings inside the changing room. This will be a nice change for all women who want a little more privacy, and feel a little better leaving their belongings upstairs opposed to downstairs in the gym. I hope you all enjoy it, and like the new facelift to Vagabond CrossFit!
III. Dynamic Mobility Warm-Up:
2-3 minutes of Z1 work:
*thoracic ext(Foam Roll), lunge complex, inch worms
2 rounds
wall angels x 5
Air Squats x 10
kb swing, eye level x 10
IV. Strength and Conditioning Workouts:
A. Function:
5 Rounds for time of:
Row 300 m
DB Push Press x 15 repetitions @ 30/20
B. Being:
5 Sets of the following:
Sprint 200 m
DB Push Jerk x 12 repetitions @ 40/25
Sprint 200 m
*Rest 90 seconds between sets*
C. Will:
A. Clean and Jerk, 5 sets of 1, sets across, choose a heavy weight and stay at this weight
B. 4 Sets of the following:
90 Second AMRAP of Squat Clean to Overhead @ 155 lbs/100 lbs
*Rest 90 seconds between sets*
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