"Max It Out"(10.28.2011)

Negative Pull-Ups with a Tempo is the only way to go to reach those Strict Bodyweight Pull-Ups!

*Vagabond CrossFit Yoga Class this Saturday, October 29th, 2011 @ 10:15 am*

*Just want to send an early congratulations to one of our longtime members, Jessica Mason, who will be getting married this Saturday, October 29th, Congrats, and many Happy Years!*

I.  What is a REAL CrossFitter?(Article from Natural High CrossFit in Canada-OPT CrossFit Gym):
Let debunk some CrossFit myths and find out if your a REAL CrossFitter.
“I can’t do pull ups, so I’m not a Real CrossFitter.” or “I can’t do the workout on the board as is, so I’m not yet a Real CrossFitter.”  or “I could never be like the people on the main site, so I’ll never be a Real CrossFitter.”  The first quality of Real CrossFitters is that they do Constantly Varied, Functional Movements performed at High Intensity.  Have you come to a couple of our workouts?  Then you are (or have been) a Real CrossFitter.  Have you stayed after a workout and tried to get a little higher on the pull up bar?  Then you are a Real CrossFitter.  Have you been coming for weeks and months even though it hurts and you are sore and you feel like you will be sick when you are in the middle of a workout?  Then you are a Real CrossFitter.  Have you stuck with something that was your nemesis until you got some, like a set of 5 unbroken pushups?  Then you are a Real CrossFitter.  Have you found yourself telling completely uninterested people you hardly know about your workout?  Real CrossFitter.  Have you called us later in the day after your workout to see if anyone beat your time?  Real CrossFitter. Do you say, at the end of your workout, “This is the hardest thing I have ever done.” and then you make an appointment to come back in a day or two?  Very Real.  Have you started your first set of blisters?  Real.  Have you used your
body for things you never imagined you could?  Real deal.  There is no magic achievement or level of performance or body fat percentage that makes you a Real CrossFitter.  Showing up, giving it your all, struggling, succeeding, being disappointed, getting excited and working to improve your accuracy, agility, coordination, balance, flexibility, endurance, stamina, strength, speed and power makes you a Real CrossFitter.

Some of the 430 pmers mobilizing those supple hip flexors!

II. Dynamic Specific:
10 Minutes of Foam Roll and Lacosse Ball Work.. Areas of Target: Hamstrings and High Proximal Hamstrings
III. Dynamic Mobility:
High Hamstring Stretch x 90 seconds each leg(Band Around Pull-Ups Bar)
Super Spiderman Stretch into Pigeon Stretch x 90 seconds each leg)
IV. Strength and Conditioning Workouts:
A. Deadlift, 3-3-3-1-1-1
*Compare to August 12th, 2011*
*If you are feeling good, then work to a max, but remember if you are feeling worn down, then stay at a medium weight, and work on technique. This does not always have to be a max effort!*
B. “Max It Out”(As Many Reps Possible in Time):
3 Rounds of the following: 40 seconds on/20 seconds off:
Row for Calories
KB Swings
DB Walking Lunges
Burpees onto Target
Post Weights Used and Number of Reps Completed.