"Make it Clap"(1.13.2012)

The 6:30 pm On Ramp Class! Welcome to the Community!

*Vagabond CrossFit Gymnastics Class on Saturday, January 14th @ 10:00 am. Work on those skills and drills with Coach Heather, and reach those 2012 Goals!*

Here at Vagabond CrossFit, we realize there is more to fitness, than just hitting your daily workout. Working on strengthening certain areas in your body, and mobilizing certain problem areas in your body is a must to a successful program. Matt and Ross work on lower back restoration during our Competition Mobility Class!

I. Are you Mobilizing Everyday and Active Rest is Vital to your Success in the gym!:
Here at Vagabond CrossFit, we realize the importance of having a balanced, well designed program to hit all our clients needs. We are not just a CrossFit Gym, that wants to break you down, and hit you with brutal workouts everyday. There is a place in your fitness program that revolves around strengthening certain areas in your body, and concentrating on Mobilization for a particuliar day. Everyday does not have to be a killer workout, or everyday does not have to be something that breaks down your body. Every top coach in fitness, no matter if you are a CrossFit Coach, Bodybuilding Coach, Weightlifting Coach, or Personal Trainer, you must implement some type of recovery or restoration into your daily programming. Kelly Starret from CrossFit San Francisco, strongly supports that you should never take a rest day. This meaning you do not have to workout everyday, but a couple days a week, you should back off from your conditioning and strength program, and just hit mobility for 60 minutes. Here at Vagabond CrossFit, we can help you with your mobility plan, and when you come in for your workout, you could ask us to build a mobility plan for yourself, instead of hitting the workout of the day, to ensure you are recovering properly, and restoring those muscle and joints that you beat up on a weekly basis. Remember, our human body is a temple, and you must treat it like that. Mobilize, Stretch, Ice, and Repeat on a daily basis! You will see the benefits, if you take advantage of the knowledge that we have as coaches and trainers. Ask us for any advice on helping you restore and recover certain muscle groups from the week, and you will be happy with the results, and how much better you will feel!
II. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
*hit up thoracic ext./scap ret./glute act.
3 rounds of
Wall Squats, 43X1 tempo
Back Extensions x 8
TGU x 2/side
clean progressions
hamstring mobility
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. DB External Rotations, 3 sets fo 6-8 reps
B. 5 Rounds for time of:
4 Hang Power Cleans @ 85/55
8 Assisted Push-Ups
12 KB Sumo Dead High Pulls @ 44/25
16 Anchored Sit-Ups
*Level 2*
A. DB External Rotations, 3 sets of 6-8 reps
B. 5 Rounds for time of:
4 Power Cleans @ 115/75
8 Regular Push-Ups(Scale up to Clapping Push-Ups)
12 KB Sumo Dead High Pulls @ 55/35
16 Anchored Sit-Ups
B. Competition Phase:
A. Back Squat, work to a heavy triple, compare to December 26th, 2011
B. 12-9-6 of:
Clean and Jerk @ 135/95
Ring Dips
Rest 5:00 Minutes
12-9-6 of:
Power Snatch @ 95/65
Post Results to Comments.