"Movember Success at Vagabond"(12.4.2014)

*Vagabond Movember Success and Donations: Over $1600 raised during the Month*

I want to give a huge thank you to all of the Vagabonds in this community that participated in Movember- either by growing killer (not creepy!) mustaches or by donating to team Vagabond Wall Balls. We had a record fundraiser with over $1600 raised which will go directly to helping fight men’s health issues including prostate and testicular cancer, as well as men’s mental health issues. We’ve set the bar high this year and look forward to coming back again to participate next year!

Special thanks go out to these Team Vagabond Wall Ball members who signed up to grow their ‘staches or help raise funds: Mike Haynes, Kevin O’Malley, Michael McLaughlin, Mike Dillon, Shauna Collins, Lucas Murphy, Mark Condon, Shane DuPont, Melissa De La Vega, Jill Rupple, and Alana Esterman!

Huge shout out to all of those who donated- big or small- to help the Movember team: Gina Gallagher, Amy Hanson, Tracey O’Loughlin, Erin Stuart, Kate & Brian Jaspon, Katie & Kevin O’Malley, Punit Patel, William Borgeson, Shane DuPont, Eric & Stacie Lombardi, Steve Johnson, Jill Rupple, Larry Fleishman & Hahn Home Healthcare, Barbara Haynes, Melissa De La Vega, Greg Youssef, Joe Irvine, Mike & Jesse Haynes, Judy & Mike Greenfield, Chris Bradley, Lucas & Trish Murphy, Linda & Mike Fernando, Linda’s Cookies, Joanne Hughes, Jenn Melland, and Colleen Flaherty!
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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
5 Minutes on the Clock:
At Fast Pace to Get heart rate up of:
Row 150 Meters
7 Burpees No Jump
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester/Aerobic Tester
5 Rounds for time of the following:
Airdyne 25 Calories or Assault Bike 16 Calories
15 Kettlebell Swings Russian
9 Burpees
B. Fitness Phase
Maximum Aerobic Power Sessions or LP2 + LP2
10 Sets of the following @ 90% aerobic effort:
10 Wall Balls
30 Double Unders or Row 200 Meters
8 Burpees
Rest/Walk x 45 seconds
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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