"Saturday AM Workout, Mobility Seminar, and Competition Meeting for Garage Games"(8.17.2013)

*Schedule for Saturday, August 17th, 2013*

1. 9:00 am Group Class Time

2. 9:45 am Vagabond Group Meeting for Garage Games

3. 10:00 am-11:00 am Vagabond Mobility Seminar

*Garage Games Competition Run Thru + Get Together on Saturday @ 9:45 am*

The Garage Games Competition is this Sunday on August 18th for all day Sunday. After our Saturday AM Class, I will be hosting a small get together for anyone who is competing this weekend to go over workouts and go over any strategy or questions that you may have for the day of competition. Please if you have any questions or concerns, attend this quick run through of the workouts and planning.

*Vagabond Mobility In-Service on Saturday, August 17th @ 10:00 am*

●  Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance.

●  In this free 1-hour inservice, you will learn how to improve shoulder, upper back, hip and ankle mobility using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.

●  A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.

●  Space is limited to 15, please contact Kevin to register.

●  Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, in North Easton.

Contact Kevin to reserve spot thru [email protected]

-20130730-022

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Team Workout/CrossFit Testers
AMRAP 25 Minutes of the following:
Partner 1: Will Complete a 400 Meter Run or 500 Meter Row
Partner 2: Once Partner One complete the run or row, Partner 2 will complete the following:
AMRAP 4 Minutes of the following:
5 Burpees
10 Goblet Squats
B. Fitness Phase
Team Workout/CrossFit Testers
AMRAP 25 Minutes of the following:
Partner 1: Will Complete a 400 Meter Run or 500 Meter Row
Partner 2: Once Partner One complete the run or row, Partner 2 will complete the following:
AMRAP 4 Minutes of the following:
5 Burpees
10 Wall Balls
C. Competition Phase
High Volume % + Low Volume %
4 sets of the following:
30 seconds of Power Cleans
rest 30 seconds
30 seconds up and back sprint
rest 30 seconds
30 seconds of Front Squat
rest 30 seconds
+
AMRAP 20 Minutes @ 75% effort:
Run 200 Meters
15 Kettlebell Swings
10 Walking Lunges
Row 250 Meters
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