"Mike's Superior Ability"(10.28.2010)
Vagabond CrossFit Open House… 9:30 am to 12:30 pm on Saturday, October 30th, 2010
I. Beast of the East Competition at CrossFit New England:
The Beast of the East Competition is a week and half away and all the Vagabonds competing have been putting in a stellar effort over the last few months. The event will be held at CrossFit New England in Natick, which is only about a 30 minute drive from where we are all located from in the South Shore. Not only will we have a few Vagabonds competing in the event, but some of the top CrossFitters in the world will be competing as well, ranging from Heather Bergereon, Austin Malleleo, James Hobart, Derek Mohammed, Chris Gosler, Stacy Kroon, and so on. It should be a great event and all spectators have free admission. I strongly encourage all peoples from Vagabond CrossFit to attend this event and show their support for their fellow Vagabonds!
II. Who Say the Trainer Cannot be Trained by the Trainee?
The thing I love about CrossFit is the different personalities and backgrounds of people you get within your gym. We have numerous personalities and different athletes from different aspects of sport. One such case, is our very own Rita, who as Division One College Rower at Marist College for four years and someone who participated in the Charles Regatta Row on the Charles River. Today, we embarked on the 2000 m Row Challenge and Rita gave me some great insight into teaching people how to row smarter and more efficiently. She emphasized the importance of simulating the idea of actually rowing on water by keeping the damper setting at 3 to 4 and keeping the stroke rate at a certain goal by actively pulling the chain with more power. It is great as the owner and programmer of Vagabond CrossFit to have different assets in the gym to help me along to improve every Vagabond within Vagabond CrossFit and make it a place of learning. Thanks Rita, and by the way Rita got the fastest 2000 m row out of all the girls!
III. Dynamic Mobility Warm-Up:
Squat Clinic Openers(Hip Openers, Oscilation, and Duck Walk)
Shoulder Extensions(Ring Dip Prep)
90 Degree Quad(Hip Extension/Flexion)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. “Hollow Rock Skill Challenge”
With a partner, total 3:00 minutes in the Hollow Rock Position, We should be seeing butt off the ground and then shoulders off the ground.
B. “Mike’s Superior Ability”(10 Rounds for time of):
7 Rounds for time of:
7 PVC Dips or Push-Ups
10 Box Jumps @ 20/16
10 Rounds for time of:
5 Banded Dips
10 Box Jumps @ 24/20
10 Rounds for time of:
7 Ring Dips
10 Box Jumps @ 26/20
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