"Slow and Steady"(12.7.2010)

It is Official, the lease is signed and Vagabond CrossFit will be in a new home in the town of Easton in the month of April. The new spot will only be about a 7 minute drive from location now, but about a half mile off of route 24 and across the street from Stonehill College. So, the area will be an upgrade and more CrossFitter Friendly. We will have over 4,000 square feet of usuable space and will begin a new era for Vagabond CrossFit.
I. “Mobility Tuesday”
Let’s continue our weekly adventure on improving our flexibility, mobility, and range of motion for the movements we are attacking for the day. Let’s take 10 minutes in the beginning of class and work out our problems areas. What is sore? What Hurts? What has been bothering you? Ask these questions and let’s take a lacrosse ball or foam roller to those problem areas.
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Snatch Balance, 1-1-1-1-1
*Compare to September 23rd, 2010.*
B. “Slow and Steady”
21-18-15-12-9 of:
Power Snatch
Wall Balls
Knees to Elbows
*Phase 1*
Power Snatch @65/45
*Phase 2*
Power Snatch @ 85/60
*Phase 3*
Power Snatch @ 85/65
*Phase 4*
Power Snatch @ 115/80
III. Competitors Double Session WOD:
5-4-3-2-1 of:
Deadlift @ 275
Shoulder Press @ 125
Back Squat @ 245
Post Weights Used and Time to Complete to Comments.