Kelly has been working her butt off the last few months and her progress has shown! She is training for a local throwdown in January and also a powerlifting competition in May! Go Get Em Girl!
I. Schedule for the Winter Season:
The Schedule has been posted on the Vagabond CrossFit Webpage, but here it is for you all to see!
Monday thru Friday:
5:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
*Note 7:30 pm will be by appointment only and a one day notice to Kevin will be needed!*
Saturday:
9:00 am and 10:00 am
Sunday:
10:00 am and 11:00 am
II. Bring a Friend, Family Member, or Anyone to Vagabond for the Month:
Starting Monday, January 3rd, 2011 and running until February 3rd, 2011, Vagabond CrossFit will be offering a free 3 session class schedule to all prospective future Vagabond Clients. Anyone who refers a future Vagabond to Vagabond CrossFit will receive 20% off their next monthly fees. Take advantage of this opportunity and help Vagabond CrossFit continues in its growth in 2011.
III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Shoulder Hangs and Band Hangs(Prep for Push Press)
Box Hip Flexor Stretch(Prep for Box Jumps)
Hamstring Stretch on Box(Prep for Kettlebell Swings)
Hamstring Lacross Ball(On Box)
TFL Mobilization
IV. Strength and Metabolic Conditioning Workout of the Day:
A. Push Press, 3-3-3
*Compare to November 17th, 2010.*
B.”Jack”(AMRAP 20 Minutes):
10 Push Press @ 115/75
10 Kettlebell Swings @ 55/35
10 Box Jumps @ 24/20
IV. Competitors Schedule Workouts of the Day:
A. Push Press, 3-3-3
B. “Jack”
C. Handstand Push-Ups, 7 sets of 5, Increase Range of Motion w/ 45 lbs plates, Rest as needed
Post Weights Used and Number of Rounds Completed to Comments.
Way to go Kelly, keep it up!
Lookin good Kelly!! Can’t wait to see you compete! 🙂
Thank you JT and Rachael! Wouldn’t even think about doing anything if it weren’t for our motivating, amazing community at VBC! Looking forward to the WOD tomorrow.
kelly we are going to have to get u a new shirt lol Dance Competition??? what is up with that hahahaha see you all tomorrow!!
Can’t wait for a few road trips to cheer on Kelly in May and all the participating Vagabonds in a few weeks! Exciting year on tap for VBC. This WOD sounds great…see ya tomorrow
So that was one miserable workout. Did this one Rx and got 10 rounds. 105# for the push press. Nice job to the 4:30pm class.
I definitely agree Kelly! Did RX and got 8 + 5. 105 lbs for push press. My shoulders are pretty sore today but not as bad as I expected after a week of rest.