"Lactate Endurance Capacity"(2.15.2012)

Andrew pushing through his competition workout… He has come a long way.. Keep pushing hard!

 

A. The CrossFit Opens Regisration

The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and represent Vagabond CrossFit. Make sure you sign up for our affiliate team as CROSSFIT VAGABOND.*

B. On Ramp Sessions

The next open on ramp will be starting on February 20. It will run every Monday, Tuesday, and Thursday at 10:30 am or 7:30 pm. If this is not an option for you, then we do have individual personal training that you can register for on your own time, with a trainer, for 5 longer sessions that will teach you what you would have learned in on ramp. Your first step in this amazing journey is to contact Vagabond for an evaluation at 508-930-8734.

C. Vagabond WinterFest Competition

The Vagabond WinterFest Competition will be taking place this Saturday, February 18th, 2012 and the first heat will kick off at 10:00 am. The workouts will be announced onĀ Wednesday Night on the Vagabond Webpage. We will be running a reduced schedule on Friday Night, and will be offering one afternoon class @ 4:30 pm. After the 4:30 pm class, we will have a meeting for all who are helping out with the event, and also anyone who wants to help set up for the event would be greatly appreciated. After we are done with setting up, we will be going out Friday Night for a little pre-dinner, and all are welcome to attend.

D. WinterFest Competition Registration

For all people competing in the Winterfest Competition, registration for the event will be from 9:00 am to 9:30 am. The first heat will kick off at 10:00 am. There will be a review of the workouts and movements at 9:40 am. You must register at the desk, before you start your day of competing. So once again, you must register between the time of 9:00 am to 9:30 am.

Some of gthe 7:30 pm On Rampers... These guys are doing great and getting ready for the Group Classes.


 
I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep for workout
+
3 rounds of
100 meter run
5 kb swings
5 push ups
+
Front Rack Position Stretch
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A. Build to a tough single in the Front Squat, Compare to December 30th, 2011
B. For Time of the following:
30 DB thrusters
10 Kettlebell Swings
20 DB thrusters
20 Kettlebell Swings
10 DB thrusters
30 Kettlebell Swings
B. Competition Phase:
A. Handstand Push Ups x 5 sets x 5 reps, scale up to elevated plates or ring handstands or scale to abmat range of motion, rest 2:00 minutes
B. 5 Minute AMRAP @ 70%
10 Strokes on the Rower
7 Box Jumps
Rest 2:00 Minutes
5 Minute AMRAP @ 80%
10 Double Unders
5 Knees to Elbows
Rest 2:00 Minutes
5 Minute AMRAP @ 90%
5 Hang Power Cleans @ 115/80
10 Sit-Ups
Rest 2:00 Minutes
5 Minute AMRAP @ 95%
10 Strokes on the Rower
5 Burpees
Post Results to Comments.