"Snatch Balance and Backwards East Canada"(9.23.2010)

Hip Extension/Flexion Mobility Piece…

I. Beast of the East @ CrossFit New England:
On Saturday, November 6th, 2010 three of our very own Vagabonds will be taking part in the Beast of the East Competition at CrossFit New England. There will be four events, with the top twelve moving onto the final event. The fittest and healthiest athletes on the East Coast and Canada will be taking part in this event. I encourage everyone to clear their calendar for this date, to cheer on your fellow Vagabonds, but also to see some of the best CrossFitters in the world. There will be over 200 competitors taking part, so you will be in for a treat watching the best get at it in a individual competition. Some of the CrossFit stars taking part in this event will be Ben Bergeon, Heather Keenan, James Hobart, Rob Orlando, to name a few. CrossFit New England is located in Natick, Massachusetts, so the distance is only about 30 minutes away. Do no make excuses why you cannot root on your fellow Vagabonds, Be There or Be Square!!
II. Schedule for Thursday, September 23rd, 2010 and Any Suggestions for New Hours:
Morning Hours: 5:30 am, 9:00 am
Afternoon Hours:5:30 pm(All Athletes), 6:30 pm(All Athletes), (No 7:30 pm Class)

*I heave heard some chatter about expanding our scheduled hours for the day. Please post to comments, if you want to see any morning times added or afternoon times added. I will accomdate for anyone who makes suggestions and if I see a demand for new scheduled hours. Please post to comments once again, if you want to see more hours added to the Vagabond Schedule!*

III. Vagabond Olympic Lifting Clinic:
The Vagabond CrossFit Olympic Lifting Clinic will be taking place on Saturday, September 25th, 2010 @ 4:00 pm. The class will last one hour and 30 minutes and will go into depth of the snatch progression. The class will cost only 15$.

IV. Dynamic Mobility Warm-Up:
Hip Extension/Flexion(90 Degree Quad Stretch)
Scorpion Holds(Reverse and Forward)
Shoulder Work(Band Hangs)
Shoulder Extension(Bar)
Squat Holds x 3:00 Minutes
Running Progressions
A. High Knee Skipping
B. Backwards Skipping
C. Butt Kicks
D. Jumping Jacks
E. Carioca
V. Strength and Metabolic Conditioning Workouts of the Day:
A. Snatch Balance, work to a 1 rep max(no more than 6 attempts)
*Check September 7th, 2010, for weights used in Snatch Balance Progressions*
B. “Backwards East Canada”
9-15-21 of:
KB/DB Swings @ 55 lbs/35 lbs

Post Weights Used and Time to Complete.