Dave's First Feeling of the False Grip Position in the Muscle Up at Vagabond CrossFit's Gymnastics Class!

I. Free Trial Deep Tissue Massage and Myofascia Release Hosted by Vagabond CrossFit on Friday, September 9th, 2011 from 4:00 pm to 7:00 pm:
Vagabond CrossFit will be offering all members of VBC to a free trial deep tissue massage on Friday, September 9th, 2011 from 4:00 pm to 7:00 pm at Vagabond CrossFit. I am pleased to announce that we will be offering Massages on Friday and possibly Sunday every week to our clients. Heather Geiger, a Vagabond CrossFit member, is a professional massage therapist, and we have teamed up with her to give you guys this added benefit. On Friday, Heather will be at the gym from 4:00 pm to 7:00 pm to offer free trial massages for all Vagabond CrossFit Members. Deep Tissue Massage can be a great benefit to your healing and recovery from your workouts and your everyday stressful life. Please come by and take advantage of this opportunity. Heather will be present in the gym every Friday, and you can set up appointments with her as well for future massages right at Vagabond CrossFit. We wil be turning one of the upstairs rooms into a massage therapy room, so YOU all should be pretty excited about this great opportunity!
Here is a quick Bio on Heather and her experience in her field:
Heather graduated from the American Institute of Alternative Massage in Columbus, Ohio in 2004. After working in Chiropractic offices, Spas and Gyms, she finally settled into her own private practice. After many years, many clients and having both the benefit and burden of owning her own business, she was burnt out. Her passion slowly transitioned into being “work.” After a lot of thought, she decided to close her business and move to Massachusetts to pursue other career opportunities. After a brief reprieve, her passion for her craft was reignited and she continues to do massage part time. She is trained in Neuromuscular Therapy, Myofascial Release, Trigger Point, Deep Tissue, Positional Release, Lomi Lomi and Swedish Relaxation Massage.
Although Heather is well versed in dealing with most any modality of Massage, her specialty is Deep Tissue massage and dealing with pain, dysfunction and preventing injury. Her goal as a Therapist is to meet her clients personal massage needs and educate them on the benefits of regular massage as a coupling with a healthy lifestyle.
After the intense workouts that Cross Fit offers, Massage can be a great part of the recovery process!!
•Deep Tissue or Connective Tissue Therapy: This type of massage is good for relieving tight musculature and imbalances.
•Neuromuscular Therapy (or NMT): Neuromuscular massage therapy works in conjunction with the nervous system and the muscular system to relieve those painful trigger points.
•Injury Rehabilitation: Rehabilitation of sprains and strains, pain management from whiplash or other injuries and therapy for old or chronic injuries with scar tissue
•Sports Massage: Pre-event and post-event sports flush and post-event stretching
•Stretching: Passive stretching to relieve tight muscles and active stretching to improve Range of Motion (ROM)
•Education on stretches that you can do yourself or at home

Fight Gone Bad Fundraiser is Coming Up Soon!

II. Fight Gone Bad Fundraiser is almost upon us:
The Fight Gone Bad Fundraiser will be taking place at Vagabond CrossFit on Saturday, September 17th, 2011 @ 11:00 am. I am calling all Vagabonds to be present for this workout, and support those who made the ultimate sacrifice to protect our freedom. We have raised over $1500, and the money will be donated towards the families who lost a loved one in the war, and also another portion will go towards the fight against cancer. As we said before, we will be dedicating this event to KC Mckenna, who is a 15 year old boy, who is fighting for his life against this disease. KC is going through a tough time right now, and one hour out of your Saturday to dedicate a workout to this brave, young boy, would mean the world to him. We are asking all Vagabonds who participate in the workout, to wear ORANGE, to honor KC in his fight for his LIFE. Please, be present at this event, and show your support. If you have not yet donated to the cause, please click HERE to donate. Also, we will be accepting donations as well during the fundraiser on Saturday, September 17th, 2011 @ 11:00 am. Please mark this on your calendar and Let’s make it a day we will never forget, and make it a day that KC will never forget as well!

Sam doing a great job opening those hips on her box jumps!

III. Strength and Conditioning Workouts of the Day:
A. Overhead Squats, 5 sets of 2, climbing sets
B. “Nancy”(5 Rounds for time of):
Overhead Squats x 15 reps @ 95/65 lbs
Run 400 m
*Level 1*
If Overhead Squats are a complete problem, and cannot be performed, complete the following:
5 Rounds for time of:
Front Squats x 15 reps @ lightweight
Run 200 m
*Level 2*
5 Rounds for time of:
Overhead Squats x 15 reps @ lightweight chosen by coach
Run 400 m
*Level 3*
As Rx
Post Weights Used and Time to Complete to Comments.