"Mainsite Dreams"(10.14.2011)
Mara in the relax period of one of our mobility hamstring stretches! Work that Mobility!
*Halloween Party this Saturday, October 15th, 2011 @ 7:00 pm. The party will be held at Annali’s House and we are ever grateful for her offering up her house and making this possible. I encourage everyone to attend and have a great time! The following is her address and location of the party: 1375 Washington Street, Canton, Mass(Park on Draper Street).*
*Reminder: Vagabond CrossFit Yoga Class on Saturday, October 15th @ 10:15 am*
Mr.Presidents just hanging around and getting ready for the Vagabond Halloween Party!
I. Dynamic Specific:
3 Rounds of the following movements:
Wall Squats x 10 reps
Good Mornings x 10 reps
Push-Ups x 5 reps
Butt Kicks x 20 m
II. Dynamic Mobility:
Banded Hamstring Stretch x 2 minutes each leg
Lacrosse Ball on Box x Hamstring
Coach B Warm-Ups: Clean Variation
III. Strength and Conditioning:
A. Speed Deadlifts, 10 sets of 2 @ 70% of 1 Rep Max
*Get 1 Rep Max Results from August 12th, 2011*
B. “Mainsite Dreams”(Perform the following as fast as possible):
15-12-9-6-3 of:
Power Cleans @ 135 lbs
Bar Facing Burpees
*Level 1*
15-12-9-6-3 of:
Hang Power Cleans @ 75/45
Regular Burpees
*Level 2*
15-12-9-6-3 of:
Power Cleans @ 95/65
Bar Facing Burpees
*Level 3*
15-12-9-6-3 of:
Power Cleans @ 115/80
Bar Facing Burpees
*Advanced*
As RX
We are seeing new faces each week at Vagabond CrossFit, so please welcome and glad to introduce Jennifer to the community!
Post Weights Used and Time to Complete to Comments.