Joe, Mike, and Brucey at the Rugged Maniac 5k Challenge!
I. Dynamic Mobility Warm-Up:
1. Hip Extension/Flexion(90 Degree Quad Stretch)
2. Shoulder Hangs(Overhead Position)
3. Squat Holds x 3:00 minutes(Spend time in Squat Position)
4. Thorasaic Extension(Use Foam Roller or Lacross Balls)
5. Pigs on Ice or Duck Walk
6. Skater Lunge or Squat(Gring those Hips)
II. Olympic Lifting and Metabolic Conditioning Workout of the Day:
A. Clean and Jerk Progressions
1st set: 3 Position Clean + 1 Jerk @ 70% of 1 Rep Max Clean(Squat)
2nd set: 2 Position Clean + 2 Jerks @ 75% of 1 Rep Max Clean(Squat)
3rd set: 1 Position Clean + 3 Jerks @ 80% of 1 Rep Max Clean(Squat)
* The 3 Position Clean will start by doing 1 rep from high hang position, then one rep from mid thigh position, and then one rep from deck position. You will finish with one push jerk or split jerk.*
*The 2 Position Clean will start by doing 1 rep from mid thigh position, then one rep from deck psoition. You will finish with 2 push jerks or 2 split jerks.*
*The 1 Position Clean will start by doing 1 rep from deck position. You will finish with 3 push jerks or 3 split jerks.*
B. “Death by Thruster”(On the Minute Every Minute):
Men-95 lbs
Women-65 lbs
* The Death by Thruster will be completed by doing one rep on the first minute, then 2 reps on the seconds minute, 3 reps on the third minute, and so on. You will go until you can no longer complete all the prescribed amount of reps in that minute.*
Post Weights Used and Number of Rounds Completed to Comments.
Cool! Love seeing the maniac pictures! Keep em comin!
Jill
Yuck = Death by Thrusters
i have to say im a big fan of the strength days.
dillon
I need my calf looked at it feels weird but ill be in today.
Who posted about the calf? Try to leave your name, so we know who you are
Kevin
9am killed it this morning with big dill pickle leading the charge! Susan and Kevin plowed through the wods and did great! We also had two visitors from the BOston area who also dis unreal. Great job vagabonds!
VAGABOND IS AWFUL.
GET A LIFE
Got ’em nervous, Kev. Some anonymous shithead faithfully follows your “awful” blog!
I think the masked “Moron” should reveal himself, who is writing about Vagabond, and I think other Vagabonds should chime in and tell him this is not true!!! Ha Ha … Speak Up People!!
Posting in the comments section on a blog about a gym that you don’t even go to? And we are supposed to get a life?
lol.
Great work out today! Every one in the 5:30 A.M. did great! Thinking about coming for some more after work…
-Kyle B.
keV,
He/she would never reval themselves, it is to bad tho bc I would invite them in for a training session to prove them wrong!!
Ha Ha True Kyle, I am sure it is someone who does not have to much of a life, who is talking crap on a blog… We should invite that person to come down to Vagabond to do a WOD and see how they stack up…
Kyle, no overtraining! >:/ Take Rachel to a steakhouse instead 😉
CrossFit is the best workout for my money. And Vagabond has brilliant thoughtful programming, a tight community and outstanding coaching. The athletes love for CrossFit is only matched by Kevin’s undying thirst to continue to learn and grow, thus allowing us all to do the same.
No random ragtime can change that. The results speak for themselves.
Thanks for everything, Kevin and thanks for all the support to my fellow classmates 🙂
Jill
Crossfit is awesome and I’m very thankful to have come across it. -matt
Walking into the Vagabond facility for the first time during my spring break in March was scary. But you all made me feel so welcomed, and now 6 months later, I never imagined to be doing the things I am today. Thanks to all of the support and help for this amazing community. You are all truly great and I’m so glad that not one person can break us down.
Kellyanne “Alan” McLaughlin (lol) That was for you, Ross.
Maybe the anonymous called us awful, because he is is too coward to deal with the physical discomfort of our wods, which would explain why he did the cowardly thing and made a negative comment about us, anonymously. Hey anonymous, we’ll all “get a life” as soon as you “grow some balls.” Vagabond is awsome!
John “anonymous basher” Thomas
I heard he goes to globo gym !
VAGABOND SUCKS