"Jerk Complex and Pistols"(9.9.2010)

Skill Transfer Exercises…(A Staple at VBC)

I. Vagabond Special Clinics Update:
Hey Vagabonds,
Remember the Special Seminar Clinics are right around the corner, so please remember the dates and times of the events. These will run an hour and 30 minutes, and will hone in on the particuliar skills that you as an athlete have to work on to better yourself in the CrossFit World.

A. Pull-Up Clinic(10$), September 18th, 2010, 9:00 am-10:30 am
B. Olympic Lifting Clinic(15$), September 26th, 2010, 9:00 am-10:30 am

II. Rugged Maniac 5K Challenge:
If you are interested in joining us for the Rugged Maniac 5k Challenge, please go to the website and sign up as soon as possible to secure a time slot for the run event. If you are going to sign up, remember to put down Vagabond CrossFit as your team name.

III. Saturday, September 11th, 2010 Team Workout of the Day:
This coming Saturday I am putting together a team workout for all Vagabonds to take part in. Please come by and join in the fun. This will be a partner workout, where you will work with another Vagabond to try to complete a task at hand in as short as time as possible. I am hoping we get a good turnout to emphasis the team aspect of Vagabond CrossFit and to build upon the community in a positive aspect. Remember, CrossFit is about the Community, not the individual in the grand scheme of things. Come on Down to work hard and suffer along side your fellow Vagabond!!

IV. Schedule Change for Morning Hours for September 9th, 2010:
Morning Hours: 6:30 am and 9:00 am classes
V. Dynamic Mobility Warm-Up:
Monostructural x 4:00 Minutes(Bike, Row, or Aerodyne)
Spiderman Lunge
Samson Stretch
Hip Prep x 6:00 Minutes
Lacrosse Balls on Thorasaic Spine x 4:00 Minutes
VI. Skill Transfer Exercises(Jerk Variants):
Push Press Behind Neck
Push Jerk Behind Neck
Push Press
Push Jerk
Jerk Behind Neck
Split Jerks
VII. Strength Progressions and Skill Sets Workout of the Day:
A. 2 Split Jerk Balance + 2 Split Jerks x 5 sets, rest 3:00 minutes between sets
B. Skill Work…Pistols x 10 reps x 5 sets, rest 1:30 between sets
*Advanced: Full Range of Motion Pistols*
*Intermediate: Weighted Range of Motion Pistols*
*Beginner: Pole Assisted Pistols*

*Big Dawgs Added Bonus*
Handstand Push-Ups x 5 reps x 5 sets, rest as needed between sets*
Increase Range of Motion with Paralletes or Weighted Plates

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