Gerry a fresh new face to Vagabond and a welcome addition to some humor in the gym! We have dubbed him the "Gerry Curl"
*Sunday, September 11th, 2011 Class Schedule: 10:00 am Class Time*
I. September 11th Dedication Workout on Sunday, September 11th, 2011:
At Vagabond CrossFit we will be honoring those who died and gave their lives during the September 11th attacks in 2001. It has been ten years, but just seems like yesterday this great country was affected by such a tragic event. The workout will be in honor of those who died, and will consist of an 18 Minute AMRAP. The 18 Minutes represents, the time that the first plane hit the first tower. The first attack happened at 8:46 am on September 11th, 2001. If you add up the three numbers, 8+4+6, you get the number 18, which therefore represents our time domain for the workout. Please, be present at this workout, and give a little time and dedication for those who lost their lives on this tragic day in American History.
Vagabonds getting their Yoga On at our Speciality Class! Take advantage of our many Speciality Classes, as they will only assist you in your ability to improve on weaknesses!
II. Conditioning Workout of the Day:
“Honor. Value. Respect.”
AMRAP 18 Minutes of:
9 Hang Power Cleans @ 95/65
11 Burpees
9 Front Squats @ 95/65
11 Ball Slams @ 20/14
Post Number of Rounds Completed to Comments.
This was a burner WOD especially since I was exhausted from a night out with some vagabonds last night. Again I tried to keep ip with John D. But fell short by a few reps I got 9 plus 3 hang power cleans. Great job by the class and a great way to remember 9/11 10
Years ago.
I agree with Ross… this WOD was tough. However, I did not try to keep up with John D! 🙂
I just wanted to finish standing…goal accomplished!
5 rds & 9 cleans, 3 burpees
Great jobs guys!!
Collar bone killing from wo :0( 8 +9 cleans for me :0)…… on another note…… vanila cupcake (paleo) ….
3tblsp grapeseed oil
3 eggs
1/3 cup palm sugar ( going to try agave next time )
1/4 teaspn vanilla
1/4 teaspn salt
1/4 cup sifted coconut flour
1/4 teaspn baking powder
Choc Frosting (paleo)
1 cup coarsely chopped dark choc 73%
1/2 cup grapeseed oil
2 tblspn agave
1 tblspn vanilla
this is to frost a whole cake… so i cut in half for the cupcakes cuz it only makes six.
melt choc & oil over low heat and keep mixing till melted. once melted take off heat and add remaining ingredients. put in freezer for like 10min or until cool. and then whip w/ handheld mixer till it gets thick like frosting (about 1-2 min) … k enjoy :0)
haha gerry curl
Yeah! Thanks for the recipe. I am FINALLY reading this. ;0)