Beast of the East Competiton, Saturday, November 6th, 2010, First Heat Begins at 9:00 am!! Support Your Vagabonds!!
I. Dynamic Mobility Warm-Up:
High Hamstring Stretch
Lunge Complex
Shoulder Extensions
Mono-Circuit(Squats, Jumping Jacks, Mountain Climbers, Run 400 m)
Squat Openers(5 Minutes Collected in the Squat Position)
II. Skilll and Metabolic Conditioning Workouts of the Day:
A. Handstand Push-Ups, Negatives, or Handstand Holds
AMRAP X 4 sets, Compare to September 30th. Beat Your Best Number of Handstands!
B. “Row Burp 30″(Courtesy of Ben Bergeron):
Row 30 Seconds(Record your 500 Split Time)
Rest 1:30
Burpees 30 Seconds(Record # of Reps)
Rest 1:30
Complete 5 sets of this Circuit
III. Beast of East Competitors Taper Schedule:
All individuals competing in the Beast of the East, this will be an active rest day with mobilization and recovery. You will perform some sort of mobility wod and active stretching. You are required to come into the gym and perform this within in the gym!
A. MaX Handstand Push-Ups x 4 sets
B. Mobility and Recovery Exercises
Post Number of Handstands and Completion of Met-Con to Comments.
Rachael, outstanding effort!! Way to not give up and get it done. That was awesome. I’m proud of you…depsite the fact your bet…um…OTHER half was so hurtful and unloving as to not show up on my last day before vacation. Bite me, Kyle. I will weep all the way to the Caribbean!
Jill good job with those burpees have fun on Vacation come back at least a few pounds heavier!! Thats an indication that you had a really good time!
Kile kevin is really gunnin for you today!!
Have a great time Jill!!!
Kyle is a vagabond plague he infects this gym with negativity and his harsh actions. He deserves the crossfit jail sentence of 10,000 burpee box jumps for his crime up yours kyle!
love, dave
Thanks guys! Matt, was fun trying to keep out with ya.
I LOVE Dave “The Punisher”‘s idea for Kyle. Let’s get 20 UB burpees with a big slab of buffalo jerky hangin out of his mouth!!
Thanks so much Jill!! I’m glad Kevin pushed me to get a good time for the handstands. Have lots of fun on vacation!! Great job today Matt and Jill!
Sounds like this mornings class had way to much fun with this workout.. Im sorry I missed it!.. Jill have fun on your vacation…
Have a great time Jill!!!