On Rampers Kipping It Up…

I. CrossFit Running Certification(August 14th and August 15th, 2010):
The Gym will be closed on Saturday, August 14th and Sunday, August 15th, 2010 due to Vagabond CrossFit holding the CrossFit Running Certification hosted by Dr. Romanov, creator of Pose Running Technique and Form. It is amazing to me, not even 7 months ago, we were working out of 200 square foot garage in Whitman, Massachusetts, and now we are holding a CrossFit Certification. All this would not be possible without all your guys support and determination to see Vagabond CrossFit grow and prosper. I am always thankful for your support and dedication to Vagabond CrossFit. I hope it will be a great weekend and let’s pray for some good weather.

II. Welcome Home Kelly!:
I would like to give a shout out to our own Vagabond, Kelly, who has been in Texas for the last month doing some work for the United States Army as a nurse. It will be great to see Kelly back in the gym and I know she is just as excited to be stepping back through the Vagabond doors. Everyone that sees Kelly, please welcome her back and give her a big hug from Vagabond CrossFit.

III. Dynamic and Skill Warm-Up:
(All movements performed in a Tabata Protocol Method, 20:10 x 4 rounds)
Hollow Rocks
Spiderman Switch Lunges
Plank Hold on Elbows
90 Degree Contract/Relax Stretch
Side Plank Holds(Left)
Y-L Mobility
Side Plank Holds(Right)

*Skill Transfer Exercises*
Push Press Behind Neck
Push Jerk Behind Neck
Push Press in Front Position
Push Jerk in Front Position

IV. Strength Workout and Metabolic Conditioning Workout of the Day:
A. Push Jerk(Total Body) 3-3-3
B. Ring Push-Ups, 5 sets x 8-12 reps, Temp @ 31×1
C. “Karen”
150 Wall Balls As Fast As Humanly Possible

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