"Karen"(4.18.2011)
WALL BALLS FOR TIME!!!
I. Beat the Streets Fundraiser:
Hey Everyone,
We are pretty much all set with hotel reservations, transportation, and details for the event for Beat the Streets Fundraiser in New Jersey for Steve’s Club National Program. Ross has done a great job putting this together and I am very happy with the support everyone has given to this great cause for helping inner city youth take a grasp on their lives. If you will be traveling in the Van for transportation, then the total cost for Van transportation will be only 50$. The cost for the hotel will be 75$ for each person. Also, we are asking everyone either to give 25$ or raise 25$ for fundraising for the event. The money will go towards Steve’s Club National Program. Our goal is to raise a $1000, so Vagabond CrossFit will be able to sponsor a young child to attend one of Steve’s Club Affiliates for inner city youths at risk. All payments for travel and hotel expenses will be due in full by May 6th, 2011. We are truly excited about this event and cannot wait to have a great weekend.
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
*Mobility Drills*
1. Squat Openers Series
2. 90 Degree Quad Stretch
3. 3 Way Shoulder Stretch
III. Benchmark Conditioning Workout of the Day:
A. “Karen”:
150 Wall Balls For Time
*Level 1*
1/2 Karen
*Level 2*
3/4 Karen
Level 3*
Full Karen
IV. Competitors Schedule Workouts of the Day:
A. Max Front Squat
B. “Karen with Double”:
First 15 Reps: Squat in between
Next 60 reps: Regular Wall Balls
Second 15 Reps: Squat in between
Last 60 reps: Regular Wall Balls
Post Time to Complete to Comments.