"Power Me Up(8.22.2011)

Some of the Vagabond Weekend Warriors! Come in on a weekend and get a Great Workout in!

*Vagabond CrossFit Gymnastics Class this Tuesday, August 23rd, 2011 @ 5:30 pm, Work and Build on Your Skills*

*Fall Schedule will be coming out soon and take effect starting the Tuesday after Labor Day: There will be no more 7:15 pm class, The Noon Class will move to Monday, Tuesday, Wednesday, and Thursday, the  Gymnastics Class will be moved to Wednesday @ 5:30 pm, and Olympic Lifting Class will be on Tuesday @ 6:30 pm. Full Schedule will be out by end of week- But these are the major changes.*

I. Strength and Conditioning Workouts of the Day:
A. Skill Sets of Coach B Snatch Variation:
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
B. Snatch on the Minute, 8 sets of 1 @ 75 % of Results
*Get Results from August 19th, 2011*
C. “Power Me Up”(21-15-9 reps of):
Hang Power Cleans @ 105/70
*Level 1*
Hang Power Cleans @ 75/50
*Level 2*
Hang Power Cleans @ 95/65
*Level 3*
Hang Power Cleans @ 105/70
Hang Power Cleans @ 120/80

Performing Dance Moves Possibly?

II. Nice Little Inspirational Blurp About Fighting Through That Pain:“You’ve been here a million times before.”
I was on the pull-up bar, in the WOD, with very little sleep and not much left in the tank on my fourth day of workouts, wondering how the f-ing-hell I was ever going to finish the round (let alone the workout) and this is what my coach said to me: “you’ve been here a million times before.”
Oh yeah . . . I have. A million times. This feeling is nothing new to me. I’ve been hit like this before. In fact, I’ve been beaten and stomped and left for dead, here and in a million situations in life, and still you know what? I rise. Each time. Every single time. I pull myself back up from the floor, the bar, the pavement, the desk, the grass, whatever, and I have back at it.
Because I’m a lot of things in this life but I’m no quitter. I won’t give up. You can hit me, beat me, slap me, stomp me and I’m still getting back up.
Each and every time.
There’s nothing and no one built in this life who can stop me. My spirit is unconquerable. My drive cannot be disabled. I will stand fast and deliver. Like the man Woody Guthrie sang: “Nobody livin’ can ever stop me . . . Nobody can ever make me turn back.”
And the Japanese have a saying: “Fall seven times. Get up eight.”
Yeah, well I’m rising eight. And 9. And 10.
I’ve been here a million times and I’ll rise 1,000,001.
Post Weights Used and Time to Complete to Comments.