"Screech"(1.13.2011)
Vagabond CrossFit attacks Skill Sets at least two days a week in our programming! On Tuesday we tested out some Wall Climbs!
I. Vagabond CrossFit Nutrition Seminar:
Myself and Mike Molloy have set the date for Vagabond CrossFit Nutrition Seminar. The Seminar will take place on Saturday, February 19th, 2011 starting at 9:00 am and running until 3:00 pm. The Nutrition Seminar will be run by Dr. Mike Molloy from Dartmouth College in New Hampshire. This is a great opportunity for all Vagabonds and anyone who wants to join to really delve into their nutrition questions and get some good information at a cheap cost. The cost of the seminar will be 40 dollars. Currently there are only 4 spots available to attend the seminar. Everyone who has signed up, please have money by next week to secure your spot. Take advantage of this opportunity to better yourself in your way of living.
II. Facebook Page is being updated daily:
I have finally decided to use Facebook as a means of communication and getting some information to all Vagabonds in the gym. Please search Vagabond CrossFit on your facebook page. Choose the Facebook Page that has the gas mak graffiti art as its facebook profile page picture. Check it out!
III. Schedule Change for Thursday, January 13th, 2011:
I am going to be canceling the early morning classes for Thursday, January 13th, 2011 to allow proper plowing to be done to the parking lot. Check out the times for the gym for Thursday, January 13th, 2011:
Morning Classes: 7:30 am(On Ramp), 9:00 am, 10:00 am
Afternoon Classes: 4:30 pm, 5:30 pm,, 6:30 pm
IV. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Mobility Tools(Lacrosse Ball Work and Foam Rolling)
V. Strength and Metabolic Conditioning Workouts of the Day:
A. Back Squat(Lower Body), 3-3-3
*Compare to June 18th, 2010 and September 30th, 2010.*
B. “Screech”(6 sets of 2:00 Minute AMRAP’s):
7 Push-Ups
5 Knees to Elbows
*Rest 1:00 Minute between sets.*
*Phase 1*
Banded Push-Ups
*Phase 2*
Regular Push-Ups
*Phase 3*
Ring Push-Ups
VI. Competitors Schedule Workouts of the Day:
*All Competitors come to 10:00 am class time.*
A. Max Double-Unders in 2:00 Minutes x 3 sets
*Rest 1:00 Minute between sets.*
B. Max Strict Pull-Ups in 1:00 Minute x 3 sets
*Rest 1:00 Minute between sets.*
C. 5 Rounds of:
3 Strict Press
4 Push Press
5 Push Jerk
*Choose a weight that will be challenging throughout the workout.*
*Everytime bar is racked or dropped during workout, you must complete 5 knees to elbows at end of round. So, if you racked the bar 3 times during that specific round, you must complete 15 knees to elbows before you start next round.*
Post Weights Used and Number of Rounds Completed to Comments.