"Kelly"(7.25.2011)
*No 5:30 am Class for Monday, July 25th, 2011. All regular classes are scheduled.*
Classes for Monday, July 25th, 2011: 6:30 am(On Ramp Class), 7:30 am, 9:00 am, Noon, 4:30 pm, 5:30 pm, 6:30 pm
I. Kelly’s Soon Farewell Testimonial:
Kevin’s Closing Remarks:
Kelly in her first two powerlifting competitions has placed first overall in her first two contests. Kelly has been the ideal client and athlete at Vagabond CrossFit over the last 18 months. She has dedicated herself to her training, and all her hard work has paid off over these last 18 months. She has been nothing but short of amazing in her time at Vagabond CrossFit, and I am grateful she has been part of our community. She will always been part of Vagabond CrossFit and she will always be my favorite “ little sister”. I am sad to see her leave, but she is moving onto bigger and better things, as she fulfills her duties as an Army Nurse in the United States Army.
Kelly’s Farewell Remarks:
I danced for 12 years, was a cheerleader for 2 years … never did I ever see myself picking up weights on a bar and tossing it over my head. CrossFit was introduced to me at Curry College; a couple of my friends did it at the varsity gym. Spring break came around my junior year and I asked myself, “What the heck and am I going to do without CrossFit for a whole week?” I went online and found Vagabond and realized it was literally, 10 minutes away from me. I contacted Ross and he got right back to me and next thing I knew, I was completing workouts and feeling great. Kevin took me under his wing as his “little sister” and with the help of the Vagabond community I started “RXing” workouts. I felt myself getting stronger and stronger and my numbers went up and up. VBC has helped me max my Army Physical Fitness Test with my last score being a 318 out of 300. I have never felt better. I recently competed in two powerlifing competitions hosted by the Amateur Athletic Union. Kevin put me on a 5-3-1 program with the back squat, bench press, and deadlift. I went from 198# on the back squat to 203# in the last powerlifting meet, my bench stayed the same, but I definitely could have went up in weight, and my deadlift went from 264# to 270#. The VBC community is nothing short of amazing. I have never in my life, felt closer to a group of people than I do at VBC. I am going to miss each and every one of you from the community when I leave to fulfill my Army duties. I have found another CrossFit gym and Texas, but nothing will ever replace the friendships I have made at VBC. All I can say is, I love you guys!! =)
II. Dynamic Prep Warm-Up:
3 to 6 Minutes of the following movements:
Leveled Sprint Work @ Zone 1(65-74%)
Backwards Pedal to Sprint
Belly to Sprint
Back to Sprint
Skipping to Sprint
III. Mobilization Prep Warm-Up:
1. 90 Degree Quad Stretch- Prep for Wall Balls
2. Lunge Complex- Hip and Hamstring Openers
3. Calf Stretch- Prep for Running
IV. Conditioning Workout of the Day:
A. “Kelly”(5 Rounds for time of):
Run 400 m
30 Box Jumps @ 24/20
30 Wall Balls @ 20/14
*Level 1*
5 Rounds for time of:
Run 200 m
20 Box Jumps @ 20/16
20 Wall Balls @ 16/10
*Level 2*
5 Rounds for time of:
Run 300 m
20 Box Jumps @ 24/20
20 Wall Balls @ 18/12
*Level 3*
“Kelly” as Rx
Post Time to Complete to Comments.
BEST of luck to you, Kelly! Thank you for your service and your family’s sacrifice….you are an incredible person! Keep in touch, of course!!
Thank you, Jill, especially for all of your support! I will definitely keep in touch. I’m going to enjoy my last few weeks, here!!! =)
Kelly…
We’re going to miss you!!!
Kelly,
Good luck and thanks for your service. Really enjoyed doing your WOD today. Just glad you’re not named “Fran” or “Eva” 🙂 !
-John D
Melissa I am going to miss all of you times infinity! … But like a lady told me today, it’s not forever, it’s only a little experience in my life that I am going to try, so I am going to be back someday! =) John, I saw your time today and you destroyed that workout as usual! Amazing job!
Great job to the 4:30pm class & welcome back, Mike!
Kelly,
So glad I have had the chance to get to know you these last few weeks,. You will be missed!
Heather! You’ve been such an inspiration to me these past couple weeks at gymnastics! I love it! I will be here for about 3 more of your classes! Can’t wait to learn some more great stuff! =)
What a work out! It was tough, just like you Kelly! Vagabond will miss you.
Went ahead and did this with the 630 pm class after the 430 class guilt tripped me into doing it! 25:40 as RX’d. Great job today everybody!