"Muscle Me Up"(10.20.2010)

Vagabonds Preparing for the Workout to Come!!

I. New Vagabond Webpage:
Welcome to the new Vagabond webpage and the beginning of a new era. I thought Vagabond needed a little more organization and a more professional website to attend to the needs of each Vagabond. The website is organized in a fashion, where the new viewer or old viewer can search the website more freely and be easier to read. One edition to the Vagabond CrossFit page is the Business Directory. If you or someone you know has a business, then feel free to tell me the business name and location, and we shall have give them free advertising. The Vagabond site gets over 750 hits a day, so it could be a good idea to use this website as advertisement.

II. Dynamic Mobility Warm-Up:
Lunge Complex
Shoulde Hangs(Behind the Neck)
Spiderman Opposite Stretch
Arm Bar Holds(Bar)
Shoulder Extensions
Running Progressions
III. Skill and Metabolic Conditioning Workouts of the Day:
A. Hollow Rock Skill Challenge, 15 seconds on x 15 seconds off x 4 sets
B. Ab Wheel Roll-Outs x 25 reps
C. “Muscle Me Up”(5-4-3-2-1 of:):
*Level 1*
5 Rounds for time of:
3 Clean and Jerk @ 75/55
7 Pull-Ups
7 Push-Ups
12 Box Jumps
*Level 2*
5 Rounds for time of:
3 Clean and Jerks @ 105/75
7 Pull-Ups
7 Ring Dips
12 Box Jumps
*Level 3*
5-4-3-2-1 of:
Clean and Jerks @ 135/95
Muscle-Up Progressions
20 Box Jumps
5-4-3-2-1 of:
Clean and Jerks @ 185/125
20 Box Jumps
Post Time to Complete to Comments.