"Oh Baby"(1.24.2012)

The King of Vagabond, Matt S., hitting those kettlebells. This guys has no excuses and just gets work done! It just shows if you have the right state of mind, and the work ethic, nothing can stop you!

*Vagabond Olympic Lifting Class on Tuesday, January 24th @ 6:35 pm. Come work with Coach John Dunlap on honing your skills in Olympic Lifting. Please Click HERE to see the workout of the day.*

The Sorensen Test used to measure isometric endurance in the trunk and lower back.

*The above picture is of Matt, who went under a test called the Sorensen Test. It is a test created by scientist in 1964, and later recreated in 1972, to test lower back pain on patients. It is meant to see  and predict on individuals if they will experience lower back in the future. If you can hold the above picture position for more than 240 seconds, then through their studies, you will experience no lower back pain within the next year. If you held less than 178 seconds, through their studies, they predicted you would experience lower back pain within the next year. It is a test that evaluates the isometric endurance in the trunk and lower back. This is just another way at Vagabond CrossFit, where we test our clients on a daily basis, to ensure we are giving you quality training, and making sure we are programming the best we can for our Vagabond Clients.*

Registration for the CrossFit Games opens February 1st!!! Sectionals will start on February 22nd! Everyone can register and have fun!! It’s not just for the best athletes in the gym!! They have a scaled division too!!! We will have VBC throw downs each week, competition style, for the weekly games work outs!!

I. Dyanmic and Mobility Specific Prep Warm-Up:
3-5 minutes of dynamic movement
2 rounds
wall squats x 3-5
pull ups x 3-5
Hamstring Mobility
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
A1. Deadlift, 2 reps x 5 sets @ 30×1, rest 2:00 minutes
A2. Box Jumps, 10 reps x 5 sets unbroken, rest 2:00 minutes
B.3 Rounds for time of:
Row 500 m
Sit-Ups x 30 reps

B. Competition Phase:
A. DB Powell Raise, 3 sets of 8 @ 4121
B. Handstand Walk Practice/Shoulder Taps/Handstand Holds x 10 minutes
C. Double Under Speed Practice x 10 repetitions, x 7 to 10 minutes
D. Row x 10 minutes @ 70% effort
*This is a skill day, and a practice day. We will be hitting a tough workout on Wednesday, so please do not miss this workout. Stay on Task and keep following the program.*

Post Results to Comments.