AJ with a Good Finish Position in the Clean.. Elbows in Front Rack Position, Chest Up, Head in Neutral Position!
I. Vagabond Christmas Party:
Hey Vagabonds,
Just a quick reminder that the Vagabond Christmas Party will be happening on Saturday, December 18th, 2010 @ 7:00 pm. Please drop in to hang with your fellow Vagabonds and to get your party on! All foods and adult beverages are strongly recommended to add to the party festitvities. Please mark this date on your calendar, as presence will be greatly appreciated to help the community grow and so you can meet that fellow Vagabond that you possibly have never met before.
II. Schedule for Friday and Saturday Classes:
Friday: 5:30 am, 6:30 am, 7:30 am(On Rampers), 9:00 am, 4:30 pm(On Rampers), 5:30 pm, 6:30 pm
Saturday: 9:00 am and 10:00 am
*The Saturday Classes have been growing each week, so keep up the work and make Saturday a must on your schedule to get a workout in. The Saturday Class is usually the toughest workout of the week, but in some cases the most beneficial because it not only challenges you physically, but also challenges you mentally. Our goal at Vagabond CrossFit is to make the Saturday Classes the biggest of the week to make the community grow within, and also to get a great workout in during the mean time.
III. “Friday Olympic Lifting Day”
A. Snatch Progressions, 3 Position Snatch, 5 sets of 3 Pos Snatch
Set 1 @ 55%
Set 2 @ 60%
Set 3 @ 70&
Set 4 @ 75%
Set 5 @ 80%
*If you do not have a 1 Rep Max for Snatch, go up two and half pounds for each set by comparing numbers to November 26th, 2010.*
B. Back Extensions, 3 sets of 10
Post Weights Used to Comments.
Hey guys be careful….Kevin teaches us its ok to lean forward when we do the snatches, so we can look dumb and smash the bar into our foreheads. Lean back this is one of Daves rules 🙂
Thats a great rule to follow Dave, thanks for the advice…
PR 75lbs… one rep… although there were several attempts…could have consider the attempts as reps but apparently Kevin said they didn’t count 🙂
HAHHAHAH..dave..
Melissa,
if you wanted to count the the reps, then that is fine, but in the real world of lifting, you would have just been lieing, sorry, I guess I wont be the trainer anymore… ha
Oh, Kevin, your so dramatic!
85, 95, 108, 115, and 125 on the 3 position snatches. Had a tough time keeping my weight on my heels today, I think because I wasn’t jumping backwards enough. Did nasty girls with Jared afterwards, which is 3 rounds for time of 50 air squats, 7 muscle ups, and 10 hang power cleans with 135, got 8:35 which was a 30 second pr. Jared was impressive, he scaled the muscle ups to twice the number of pullups and ring dips, and looked strong on the hang power cleans, something that he would have really struggled with or unable to do a year ago, good job Jared!
MELISSA HOW DARE U DEVIATE FROM THE USUAL TIME! I HOPE UR SOCKS WERE UP TO PAR KILLER KYLE IS STARTING TO COME INTO HIS OWN!!
HELL YEAH!