"Sets of Bodyweight"(8.12.2010)
Dave Working Some Hip Explosive Drills for Olympic Lifting
I. CrossFit Running Certification:
The Time has come and Dr. Romanov and his crew from Pose Tech will be gracing their presence at the humble abode of Vagabond CrossFit. I am truly excited for this event and cannot wait to meet the man who got me back into running. Dr. Romanov revolutionized the Running World with his theory of efficient running and stimulated the minds of thousands of avid runners in the world. The gym will be closed Saturday, August 14th and Sunday, August 15th, 2010.
II. Social Event on Saturday, August 14th, 2010:
Anyone who wants to go out for dinner and meet Dr. Romanov in person will have the chance as we are planning a dinner at Bugaboo Creek. If you are interested in going out and having some fun, please meet at the Vagabond Facility at 5:00 pm. We will be going out to Bugaboo Creek around 6:30 pm. Please let me know if you are interested in attending, so I can plan accordingly with dinner reservations.
Friday, August 13th, 2010: 5:30 am class has been pushed to 6:00 am, all other classes are scheduled for regular hours.
III. Dynamic and Skill Mobility Warm-Up:
Inch Worm to Push-Up
High Knee to Lunge
Shoulder Mobility
Scorpion Holds
Reverse Scorpion Holds
Hip Mobility
*JunkYard Dawg Warm-Up*(Hip Explosive Drills)*
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press(5-5-5), rest 2:00 minutes between sets
*Compare to February 15th, March 1st, and March 8th, 2010*
B. Ring Dips, 10-8-6-4-2, @ Tempo 30×0, rest 1:00 minute between sets
C. 5 Sets @ High Effort, rest 2:00 minutes between each set:
15 Burpees
20 Air Squats
25 Anchored Sit-Ups
*Scaling Options for Ring Dips*
Advanced: Full Range of Motion Ring Dips
Intermediate: Bar Dips
Beginner: Push-Ups
* Score will be Total Time with rest added in*
Post Weights Used and Total Time to Comments.