The Above Workout is named for KellyAnne, as she begins to get ready to leave to fulfill her duties as an United States Army Nurse!

*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.