"Lunge and Bodyweight"(7.29.2010)

I. Our Very own Vagabond, Corey Welch, is running for office:
Corey Welch, who has been at Vagabond CrossFit since March, will be running for State Rep for the southeastern area of Rockland, Norwell, and Hanover. Corey is overall a great guy with endless energy. I support him on his journey into politics and wish him the best of luck. Please visit his webpage and take a look at some of his issues.


II. 24 Hour Race Around the Lake Relay Team:

One more day and counting until the beginning of the 24 Hour Around the Lake Relay. I hope all Vagabonds are ready to have a great time and enjoy a great running event. I am truly excited about this event and cannot wait to run side by side with all my Vagabonds who are participating in the event. Remember the race will start at 7:00 pm on Friday, July 30th and will go to 7:00 pm Saturday, July 31st. Please bring the following items to ensure you are cozy during the event. Please bring a sleeping bag, water, some type of food, lawn chair, and a tent(if available). If you are meeting us at the Race Site, please be at the event by 6:00 pm, so we can go over some strategies and when people will be running. Please go to the race site by googling 24 Hour Around the Lake Race to get directions to the run event. The following will be the order of runners for our teams.

First: Jared
Second: Melissa
Third: John
Fourth: Joanna
Fifth: Alex
Sixth: Bruce
Seventh: Ross
Eigth: Kevin

Be Ready to Run Vagabonds!!

III. Schedule Hours for Thursday,Friday, Saturday, and Sunday:
Thursday: No 5:30 am class or 6:30 am class, there will be regular scheduled classes thereafter, 7:30 am, 9:00 am, 10:00 am, 4:30 pm, 5:30 pm, 6:30 pm, 7:00 pm
Friday: 6:00 am, 6:45 am, 7:30 am, 9:00 am, 10:00 am, 11:00 am
Saturday: Gym will be closed
Sunday: Running and Endurance Class at 10:00 am

IV.New On Ramp Schedule:
The New classes for the On Ramp for beginners:
Please let anyone know of Vagabond CrossFit’s On Ramp Program. The On Ramp Program is a twelve session class that is offered for all new clients, who want to work one on one with a Vagabond Trainer. The next scheduled start date for the new session of On Ramp Classes will start Monday, August 2nd, 2010. The start times will be 8:00 am, 3:30 pm, and 4:30 pm. Please bring in a new client and check to see the referal reduction program for anyone who is referred to Vagabond CrossFit from a present Vagabond in Vagabond CrossFit.

V. Dynamic Mobility Warm-Up:
Lunge Complex
Butt Kicks
PVC Dislocates
High Knees
Pigeon Stretch
Power Skips
Cobra Stretch
Lateral Shuffle
Squat Therapy

V. Skill Transfer Exercises(Jerk Progressions):
Shoulder Press Behind Neck
Push Press Behind Neck
Power Jerk Behind Neck
Push Jerk in Front Position
Split Jerk in Front Position

VI. Metabolic Conditioning Workout of the Day( “Lunge and Bodyweight”)
4 Rounds for time of:
5 Strict Pull-Ups
25 Feet of Walking Lunges
10 Burpees
25 Feet of Walking Lunges
15 Dumbbell Swings
25 Feet of Walking Lunges
20 Air Squats
25 Feet of Walking Lunges
25 Anchored Sit-Ups

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