I. Olympic Lifting Class Coming Soon to Vagabond CrossFit:
People have been asking for it, and Vagabond CrossFit has delivered. With the popular opinion of bringing in a solely based strength training class, we have decided to add an Olympic Lifting Class to Vagabond CrossFit. Starting on Thursday, September 8th, 2011 @ 5:30 pm, Vagabond CrossFit will be offering an Olympic Lifting Class to all Vagabond Members free of charge. If you want to improve on your clean, jerk, and snatch, then this is the class to attend. Just like the Gymnastics Class, which has been a huge success, this will focus directly on improving your lifts, and making you a better athlete in the process. Coach John Dunlap will be running the class, and you all know you will be in good hands with his guidance! Set it on your calendar for every Thursday to be at Vagabond CrossFit on Thursday’s at 5:30 pm.

II. What are we training for and Why are we doing it?
One of the main questions most clients and members should have for their trainer, coach, and affiliate owner is the following above. There has to be a point to why we are doing these workouts everyday, and not some slop put together, just so you can feel like death or feel a little sweat. Your major goal should be to improve in the gym and see where you stand months down the road. The best and simplest piece of advice I received over the last couple of years came from James Fitzgerald. He said, “Assess not Guess” when you are programming workouts. Basically meaning, have some sort of purpose to why you are programming and what you are programming. This is a science, and the only way you can succeed is not being fearful of failing at some point in time. You must put forth the work, collect the data, and then analyze that data that you collected. See what has been working, and see what has not been working over that time period.
Just to give you a break down of what we have been doing the last 2 weeks of programming, I picked a particuliar workout that we performed on July 19th, 2011. For the next 6 weeks, we will be revolving our strength and conditioning around those movements, and in 6 weeks, we will re-test that workout. I would consider this micro-training, as I call it, because it is a short spanned period of training, where we concentrate on certain movements, to get a better stimulus response when we perform that workout in the future. I am here to make a community of athletes, and have people become educated in the field of strength and conditioning. I will work endlessly to better you all as human beings, and try to give you as much information as possible to understand what we are doing within Vagabond CrossFit. If you put the effort in, try to reach your goals, and aspire to be movers within the gym, then you will succeed. All we can ask for, is a sincere effort in your training and you will become SUCCESSFUL!

III. Kendrick Farris Coaching Ways:
I have currently built up a relationship with Kendrick Farris over these last few months, and I am working with him now on perfecting the art of Olympic Lifting. We are currently working out a proposal for Kendrick to watch videos on a weekly basis, and become an online coach for Vagabond CrossFit. Kendrick is one of the top Olympic Lifters in the world, and will by vying for a medal in the 2012 London Olympics. If all goes well, this could be a great addition to the Vagabond Community, and we will be one of the few gyms, who can offer elite status coaching in the Olympic Lifts at our gym. More Updates will come and hopefully this addition will take place!
IV. New Shirts Coming Soon:
Click on the link below to see the new t shirts, and let me know what size in female wear and in male wear.
Vagabond proof
V. Strength and Conditioning Workouts of the Day:
A. Front Squat, 3.3.3.3.3, climbing sets
*Compare to July 20th, 2011*
B. 4 Sets for time of:
Row 500 m
Box Jumps x 25 repetitions @ 20/16, fast and repetitive
*Rest 2 minutes and 30 seconds between sets*
Post Time to each set to Comments.