"Lily Part 2"(1.12.2012)

My New God Daughter, Lily, performing AMRAP Rolls for Time!!

*Reminder of Vagabond Speciality Classes for the Weekend*

Vagabond CrossFit Gymnastics on Saturday, January 14th @ 10:00 am

Vagabond CrossFit Kettlebell on Sunday, January 15th @ 11:00 am

Andrew went Beast Mode on Wednesday Night, by performing 130 Unbroken Swings with the Gas Mask for a sub 4:30 score.... Less than 3 months into CrossFit, and already putting up impressive numbers! Oh Yeah, he has dropped 25 lbs in that time period as well! Consistent with his workouts, on point with his diet, and the rewards are plentiful!

I. Dynamic and Mobility Specific Prep Warm-Up:
5 minutes of Foam Roll work on:
thoracic ext, glutes, and hams
3 rounds of
30 sec Hollow Rocks
20 sec Plank Hold
10 sec Parallet Hold
500 m Time Trial Row
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Lying DB Tricep Extensions, 3 sets of 6
B. AMRAP 15 Minutes of:
1 Progression Rope Climb(Butt to Standing Position)
5 Burpees
8 Wall Balls
12 Kettlebell Swings @ 44/25
*Level 2*
A. Lying DB Tricep Extension, 3 sets of 6
B. AMRAP 15 Minutes of:
1 Rope Climb
5 Burpees
8 Wall Balls
12 Kettlebell Swings @ 53/35
B. Competition Phase:
Mobility x 60 Minutes- This is mandatory for all competition athletes, to come in and work on mobility and recover from the week.
*If you missed a workout during the week, then come in, and perform a make-up workout.*
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