*Vagabond CrossFit Gymnastics Class this Tuesday, August 23rd, 2011 @ 5:30 pm, Work Your Skill and Drills at this Very Popular Class*

*Class Schedule will be changing slightly during the Fall Hours after Labor Day Weekend, so keep your eyes open and check the schedule: New Fall Schedule will be posted by the end of this week* 

*The 7:15 pm Class as of now has been postponed for the remainder of 2011. If we see an influx of people who want to have it back, then we will bring it back. If this is a class you want, then possibly get some signatures or vouch for it, and we at Vagabond CrossFit will answer your call, but we must see interest and also dedication to that class* 

I. “Hero” Conditioning Workout of the Day:
“Rankel”(AMRAP 20 Minutes of):
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
*Level 1*
AMRAP 15 Minutes of:
Deadlift @ 135/80 lbs x 6 reps
Burpee Touches x 7 reps
KBS @ 35/18 x 10 reps
Run 100 m
*Level 2*
AMRAP 20 Minutes of:
Deadlifts @ 165 lbs/105 lbs x 6 reps
Burpee Hangs x 7 reps
KBS @ 44/25 lbs x 10 reps
Run 200 m
*Level 3*
AMRAP 20 Minutes of:
Deadlifts @ 185 lbs/125 lbs x 6 reps
Burpee Pull-Ups
KBS @ 55/35 X 10 reps
Run 200 m
*Advanced*
As Rx

II. Another Vagabond Success Story, and they just keep coming:
I say it all the time, if you dedicate a few hours to the gym a week at Vagabond CrossFit and clean up your eating and take advantage of the opportunties that Vagabond CrossFit offers, YOU WILL SEE RESULTS! We have mulitple classes throughout the day, speciality classes, and a FREAKING doctor who is becoming world known for his intelligence in the nutrition world. Take advantage and tap into the resources at Vagabond CrossFit. A prime example is Alfred T., who has dedicated four days a week to working out, changed his eating habits, and working with Dr. Mike Molloy on the side as well. Read his testimonial and you will see the results do add up! With a little hard work and sacrifice, alot of things can change in your life!
*Alfred’s Change in 3 Months and His Testmonial*:
For those of you who don’t know me, my name is Alfred Tripolone III.
In late March I failed my Army Physical Fitness Test (APFT), which would keep me from going to any Army school that I slated to attend. I knew I needed to change something in my life, so I began searching for a solution.
I joined Vagabond Crossfit at the beginning of April 2011 after finding them through the Crossfit main site. I had no experience with crossfit, Olympic lifting or any real interval training. From day one the workouts were tough, even on the On-Ramp program.
Every nuance of lifting was covered. I was told that my squatting form was far from acceptable. So Kevin, the owner and head trainer, made sure that I focused on it, and pushed me to better my squatting. Once I had bettered my squat to the point of passing his inspection, he showed me how to properly execute a number of other lifts, integral to the crossfit lifestyle.
Since graduating from the On-Ramp Program at the end of April I have seen quite a few improvements in my overall health and performance.
In May I ran my first five mile race, I may have felt like I was going to die after finishing, but I hadn’t stopped to walk, and I can definitely credit that to my time at VBC.
In June early, after barely 2 months of coming to VBC I increased my score and passed my APFT. Going from a failing 165 to a passing score of 191, almost 30 points in 2 months!
In late June I ran the Warrior Dash, a 5k with a multitude of obstacles and an overabundance of mud.
At the end of July I had the privelege of running the 24-Hour Race Around the Lake: Relay with seven other Vagabonds. It was a trully motivating experience to have the support of the team.
Last Saturday I ran another 5-miler and shaved almost two minutes off of my previous time, and after the race, I felt great.
Today I took another APFT and yet again I saw an increase in my score, I jumped from a 191 to a 210. Another 19 points!
In April, when I joined, my body fat was at 29% and I was at 199lb which is in the “obese” category for my 5’6″ frame. As of August 17th my body fat is at 21% and my overall weight is 191. That’s a decrease 9lb and 8% body fat reduction. Which equals out to about 16lb of fat lost.
I’d like to say thank you to all the Vagabonds I’ve met so far, for all the motivation and camaraderie, I know I wouldn’t have stuck with it if it weren’t for the constant push to be better. To exceed. To excel. To push myself. The hour a day I spend at Vagabond is usually the high point of my day. Its a time to push myself and see how far I can go.
I look forward to meeting the rest of you. Until I see you all again, Be Safe, Stay Positive and continue to be Vagabonds.
-Al III
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