Teamwork and Community is our Concept at Vagabond CrossFit! Won't You Join Us?
I. Vagabond Christmas Party:
On December 18th, 2010, we will be holding a Christmas Party for all Vagabonds to attend. The start time will be 7:00 pm. The information is up on the Events Board and everyone is strongly encouraged to attend. This will be a party, so adult beverages will be strongly encouraged and any food you can bring will be greatly appreciated. Remember, this is our community, so a strong showing will be greatly appreciated! You can bring family, friends, or anyone who wants to have a good time!
II. Dynamic Mobility Warm-Up:
Jump Rope x 4:00 Minutes(Work those Double-Unders)
Shoulder Extensions
90 Degree Quad Stretch(Hip Extension/Flexion)
Squat Openers
Coach B Junk Yard Dawg Warm-Up
Coach B Clean Variation Warm-Ups
*Skill of the Day*
Pistols
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Power Clean, 1-1-1-1-1-1
*Compare Results to November 19th, 2010*
B. “Rowing Dumbbell Bear”
Start: Row 500 M
-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
Finish: Row 500 M
*Load for Dumbbells will be 40% of Bodyweight. Any new students will be scaled appropriately for the Dumbbell Circuit.*
IV. Competitors Double Session WOD:
For Time of the Following Movements:
50 GHD Sit-Ups
Rest 1:00 Minute
50 Double-Unders
Rest 1:00 Minute
50 Back Extensions
Rest 1:00 Minute
50 Kettlebell Swings @ 2 Pood
Rest 5:00 Minutes
Work to a Heavy 3 Rep in Overhead Squat
Post Weights Used and Time to Complete to Comments.
Awesome work out today. PRd by 20lbs on my HPC’s @135, probably could have kept going too, but didn’t want to be too burnt out on the WOD. I felt good after the first 800m (the 5:30 am crew ran today) getting around 3:05, but by the end of it all I was toast. Great job Mellisa on your Hang Power Cleans today! And great job Brucey, you’re drive to finish was inspiring! I’ll catch up to ya one day!
Great job 5:30amers… thanks Kyle..Rachel, way to stay with it and not give up on the hang power cleans.
Time for WOD 16:54, used 20lbs DB’s… was nice to be able to run!!!!
Hang power cleans: 115lbs, PR!
Whoa! DB WODs are TOUGH!! Melissa, NICE PR on the HPCs and I second what you said about Rachael…way to LISTEN, stay mentally tough and hang in there to get that last one! NICE!! While that was inspiring…seeing our Christmas tree in the corner really gets me fired up!! Bring it, Santa!!
i dont understand this, looks like im going to have to find out the easy way!
got 130# for the cleans. Did 800m Row then used 25# dumbells for workout, then ran 800m. got a time of 18:20. Definitely a great workout! Good job to the 730pmers!!
Thanks Kyle for pushing me to the limit the sound of your footsteps drove me onward,otherwise I would have rolled over and died.
did another double wod today with dillon…but the night time wod i got in 1412 using 40lbs DB and PR’d at 240lbs at Hang Power Clean..THe morning Wod was 50 KBS at 2 pood rest 1 min 50 GHD situps rest 1 min 50 double unders rest 1 min 50 back extensions rest 5 mins and then get a 3 rep max OVH squat in which i PRd at 190lbs…..felt really good so i am happy with today!
I got 110lbs for the cleans and using 20lb dbs got 17:30 for the WOD. Lokking forward to the VBC Christmas Party. I am bringing jello shots 🙂