How Important is Judging to Vagabond CrossFit during the Opens? It is pretty damn important and we make sure each score is legitimate!
I. Free Introduction Class on April 16th, 2011:
Just a reminder Vagabond CrossFit holds a Free Introduction Class @ 11:00 am to all new prospective clients at Vagabond CrossFit. Please email Kevin or John Thomas to confirm your appointment on Saturday, April 16th, 2011 at 11:00 am.
Email contacts:
komalley217@gmail.com
jt_vagabondcrossfit@yahoo.com
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Fundamental Progressions:
1. Air Squat
2. Front Squat
3. Overhead Squat
*Mobility Prep*
1. Banded Hamstring Stretch- 2 Minutes each leg
2. Hamstring Lacrosse Ball Work- 90 seconds each leg
III. Strength and Conditioning Workouts of the Day:
A. Deadlift, 3 sets of 5- Sets Across
*Compare to December 26th, 2010 and January 21st, 2011*
*If you missed those dates, look at March 23rd, 2011, for your 1 Rep Max, and work off of 75%.*
B. On the Minute Every Minute:
Pull-Ups
*On the first minute, you will do 1 Pull-Up, On the second minute, you will do 2 Pull-Ups, and so on, until you can no longer complete the prescribed amount of pull-ups within the minute.*
IV. Competitors Schedule Workouts of the Day:
A. Active Recovery and Prep for Final Games Day WOD 4 Test on Saturday.
Post Weights Used and Number of Rounds Completed to Comments.
Keep looking for a rest day…keep LOVIN’ the posted WODs! Ok, sat is DEF my rest day! 😛
Kevin, thanks for the push to help me get a few jerks over my head when I didn’t think I could!
ross you using your fingers to count
This is an awesome picture … love it. Nicole is always working hard!!!
theres a really cool poster of nicole upstairs at vagabond as well. anyone who hasnt seen it should check it out.