"Quickie"(10.12.2011)

October 12, 2011
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Data is very important to your regiment in your physical fitness program!

*Vagabond CrossFit Gymnastics Class, Wednesday @ 5:35 pm(Work those Skills and take advantage of a great class)*

 
I. Are You Collecting and Keeping Track of your Workouts the correct Way?:
Here at Vagabond CrossFit, we do alot of Compare and Contract during workouts, so it is vital that you as members, are collecting that data, to ensure you are getting the best training possible when you attend classes. Without data and being able to review that information, then you will not able to progress in your strength and conditioning workouts the proper way. As my mentor coach, James Fitzgerald says, “Assess. Not Guess at your Programming.” Simply meaning, if you are not writing down your workouts, how do you know if you are progressing or degressing? Taking 3 minutes before the workout or after the workout to record your workout accuratetly is essential to your success here at Vagabond CrossFit. We have journals on sale at Vagabond CrossFit for 20$, which in turn, will last 9 months, if you come to the gym excacly 15 times a month. So, please do yourself a favor, and record your results everytime you come to the gym. This will allow you to anaylze your results from past strength and conditioning workouts, and in turn, set you up for success!
 

This is the Enemy!


 
II. Vagabond CrossFit No Grain Challenge Meeting:
Some of the ladies, and Vagabond members will be meeting up in the office area after the 9:00 am class on Wednesday, October 12th to discuss possible recipes, solutions, and discussing the challenge to better prepare for the 30 days ahead starting next Monday. All are welcome to attend, and the more Vagabond No Grain Challenge Competitors, the better you will be prepared for the 30 day challenge ahead. All ideas and brainstorming are welcome at the meeting, so come on by, and put those smart, no grain brains to use!
III. Dynamic Specific Warm-Up:
Catalyst Athletics Standard Warm-Up
IV. Dynamic Mobility Warm-Up:
Foam Roll x Lats x 5:00 Minutes of Work
1 Way Shoulder Stretch
V. Strength and Conditioning Workouts:
A. Shoulder Press, 3-3-3-1-1-1
B. “Quickie”(Complete the following for time):
21-15-9 of:
Overhead Squats @ 115/75 lbs
Box Jumps x 30/24
*Level 1*
21-15-9 of:
Front Squats @ chosen weight
Box Jumps @ 20/16
*Level 2*
21-15-9 of:
Overhead Squats @ 95/65
Box Jumps @ 24/20
*Level 3*
21-15-9 of:
Overhead Squats @ 115/75
Box Jumps @ 30/24
*Advanced*
21-15-9 of:
Overhead Squats @ 135/90
Box Jumps @ 30/24
Post Weights Used and Time to Complete to Comments.