"Pullin Frenzy"(7.13.2010)

I. Vagabond Testimonial from Kelly:
As of right now Kelly is down in Texas doing an internship for her Army ROTC Program for Nursing. She sent me an email describing her experience with Vagabond CrossFit and how it has helped her over the last four months…
I began trying CrossFit workouts almost a year ago in September 2009. My friend, who is level 1 certified, had been hounding me to try it out, so I gave in and gave CrossFit a shot. He explained the workout and told me that it was twelve minutes long. I chuckled to myself because I do physical training in Army ROTC and we workout for at least an hour three times a week. To my surprise, I was dying and gasping for air after the first two minutes of the workout. From this point forward, I was hooked. We did workouts every night in our college gym and a couple weeks before summer break he told me that if I was really serious about CrossFit, I should find a “real” CrossFit gym. I was hesitant because I was afraid I wouldn’t “fit in” at a gym, but I searched for one nearby and came across Vagabond Crossfit. I emailed the trainer and he said to come on by, so I did. I did the on ramp program Vagabond offers and learned many fundamental movements. It’s been four months since I walked in that first day and I wouldn’t quit for anything. I will admit, CrossFit is not for everyone, but I can honestly say that it has changed my life. CrossFit has changed my life not only physically, but also mentally. I feel as if I have a new and stronger mental toughness that can get me through any of life’s difficulties. I feel better about myself and look at myself with different eyes. CrossFit has definitely helped me with my Army Physical Fitness Tests and I have increased my scores drastically. I never enjoyed working out and now I look forward to working out every day. The sense of community that CrossFit offers is amazing and keeps my spirits high; it feels like I have known the people at Vagabond for years rather than months. Other workout programs just don’t make sense to me anymore. I recommend CrossFit to everyone because it will change lives, for the better, in so many different ways.

II. CrossFit Recovery Program Update:
There is a new program out in California that is run by my new friend and hopefully business partner, Dr Gellar, in which, he has started a program for recovering drug addicts to use CrossFit and the Twelve Step Program to help them down their journey of sobriety. Please check out his webpage and programs that are being offered.

III. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Shoulder Mobility
Lunge Complex
Superman Holds
Walking Planks

IV. Skill Development Warm-Up:
A1. AMRAP Sit-Ups x 60 seconds x 2 sets, rest 60 seconds
A2. AMRAP Push-Ups x 60 seconds x 2 sets, rest 60 seconds

*Alternate between the two exercises and go for as many reps as possible on each set*

V. Metabolic Conditioning Workout of the Day(“Pulling Frenzy”)
5 Rounds for time of:
5 Hang Power Cleans
12 Pull-Ups

*Scaling Options for Hang Power Cleans*
Men: 135, 115,95
Women: 95, 75, 55

Post time to complete to results.