New On Rampers, Melissa and Allison, getting after their First Workout on the On Ramp Program!! Welcome to Vagabond CrossFit Ladies!!
I. Vagabond Schedule for Thursday, November 18th, 2010:
Morning Classes: 6:30 am, 7:30 am, 9:00 am
Afternoon Classes: 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Row or Bike)
Calf Stretch
Partner Calf Stretch(Foam Roll)
90 Degree Quad Stretch(Hip Extension/Flexion)
Thor. Mobility(Foam Roller on Back)
Warm-Up Circuit x 2 sets(20 seconds on for each movement)
Burpees
Squats
Jumping Jacks
Plank Hold on Elbows
Side Plank Holds(Left and Right Side)
III. Skill Sets and Metabolic Conditioning Workouts of the Day:
A. “Mini-Skill WOD”(AMRAP 8 Minutes):
15 seconds Handstand Hold
15 seconds L-Sit Parallete Hold
15 seconds Squat Hold
15 seconds Chin over Bar Hold
*You cannot move onto the next movement, until you accumulate the prescribed amount of time(15 seconds) in each movement. Handstand Holds can be against the wall. L-Sit Parallete Holds can be legs straight out, one leg out straight, or knees brought in to above the hips. Squats Holds are a controlled squat, no butt winking. Chin over bar Hold can be supinated, pronated, or mix grip. If you cannot hold yourself above the bar with chin over, then do do static holds.*
*One Completed Round is succesful completing 15 seconds of holds for each movement. You must accumulate 15 seconds of each movement, to move onto the next movement.
B. “Choose Your Destiny”(5 Rounds for time):
5 Thrusters
Run 400 m
*Choose your weight on the Thrusters, make sure it is a challenging weight.*
Post Results to Comments.
Haha butt winking
haha u would say that joe! i know we say this a lot but another great workout today the mini skill WOD was great, a new concept on the skill wod. People from the 9am class killed it and everyone was right around the same amount of rds with over 4 i beleive!! the Met Con 5 Rds of pick ur own thruster and 400 m run was a gasser! did 155lbs which was a perfect weight for me i didnt drop, all unbroken it but it forced me to keep good form to keep the movement going! did the wod in 1035. cant wait to see everyone during the evening classes! again great job 9amers!!!
If anyone is interested, our friends at the Whitman Wellness Center have entended an invitation to their CrossFit friends, including Vagabond CrossFit, to a FREE hot yoga class tommorrow night at 7pm. They would would love to have anyone from Vagabond stop by! Located on 7 Marble Street (behind The Office Pub) B12, Whitman, MA…if you ever wanted to check out yoga, tonight’s the night to do it…amazing for mobility!
Matt, way to kill it this AM, you shirtless badass 😉 Kyle said he’s gonna kick your ass next time…or he may have said “see you tomorrow”, I kinda forget….
Rachael, http://www.whole9life.com
that free yoga class IS TONIGHT! THURSDAY 11/18 AT 7:00 PM… sorry, my bad! cut and paste job
Whooo, what a work out. The mini-AMRAP was a little killer too. =) used 80# for the thrusters … got 13:37. Good job to the 530 class!!!
Sorry I missed this workout… could use a good run!