"Oh Heavy Days"(12.14.2011)

Dave hitting some full range of motion Handstand Push-Ups!

*Vagabond CrossFit Schedule now on for Wednesday’s starting on Wednesday, December 14th, 2011*
Since the Gymnastics Class has been move to Saturday’s for now on @ 9:50 am. We will be having a regular group class now at 5:35 pm on Wednesday’s. This gives you more of an opportunity to get into Vagabond and get your workout in!

*Saturday, December 17th, 2011 we will be having our Gymnastics Class @ 9:50 am. So now you have a chance to work those skills and drills that alot of you have been missing on Wednesday Nights. We are here to accomodate you, and get you the best training out there. So take advantage and get to the Gymnastics Class this Saturday @ 9:50 am. We will be still running our 9:00 am Regular Group Class on Saturday’s, but now it is just an added bonus to stick around and do the Gymnastics Class!

Jess D. since the On Ramp has been coming into Vagabond, and her intensity and results are beginning to show! Keep up the good work Jess!

I. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
*add dynamic stretches
2 rounds
Pike Sit ups x 10
Russin Kb Swing x 8/side
Turkish get up x 2/side
Hamstring Banded Stretch x 90 seconds each side
Coach B Prep: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Deadlift, 5-5-5-3-3-3
B. 5 Rounds for time of:
6 Hang Power Snatches @ 85/55
Run 200 m
*Level 2*
A. Deadlift, 5-5-5-3-3-3
B. 5 Rounds for time of:
6 Deck Power Snatches @ 106/70
Run 200 m
B. Will(Competition) Phase:
This is a rest day for most, but if you schedule conflicts for coming in on Thursday, you may come in and perform Thursday’s Workout. However, if you do not have schedule conflict, please take the rest day. Also, if you missed a workout day in the beginning of the week, you may make a workout up on Wednesday.
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