"Max Effort Black Box is Back"(12.27.2010)

Allison has been an inspiration for me as a coach, working through a shoulder problem Pre-CrossFit, still finds the courage to workout and give it her all!


I. Vagabond Schedule for Monday, December 27th, 2010:
Morning Classes: Canceled
Afternoon Classes: 4:30 pm and 5:30 pm- All Levels Welcomed
II. Dynamic Mobility Warm-Up:
Hip Flexion/Extension(Quad Stretch)
Shoulder Work(Band Hangs and Front Rack Position)
Thor. Extension(Foam Roller)
Lunge Complex
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Press(Upper Body), 5-5-5
*Compare to April 5th and July 2nd*
B. “Sitting and Pushing”
50-40-30-20-10 of:
Abmat Sit-Ups
18-15-12-9-6 of:
Push Press
*Rotate between the two exercises. Push Press must be taken from the ground.*
*Phase 1*
Push Press @ 75/45
*Phase 2*
Push Press @ 85/55
*Phase 3*
Push Press @ 95/65
*Competitors*
Push Press @ 115/80
Post Weights Used and Time to Complete to Comments.