I. Beat the Streets Fundraiser Team Event:
We have one more day, until we will be sending almost 4 teams down to Camden, New Jersey to take part in the Beat the Streets Fundraiser for at risk youth in Camden, New Jersey and also around the United States of America. This program was set up by Steve Liberati to help kids from the inner city to find a safe haven from the violence and drugs of the city life. Steve has been a close friend of mine over the last two years and has been a strong support system for me as well as a coach and a affiliate owner. I am truly excited about the participation from every Vagabond heading down to New Jersey and it will be time we will never forget. Anyone who wants to make a final donation towards supporting a youth in the fight against keeping kids off the streets, please see Kevin. Anyone who is coming in the van for the trip to New Jersey, please be at Vagabond CrossFit by 10:00 am, so we can leave at this time. Kevin has to be down in New Jersey by 6:00 pm for a seminar provided by Steve and his gym! Please be on time and ready to go by 10:00 am, so meet at the gym at 9:45 am. You can leave you car in the Vagabond parking lot over the weekend!
II. Great Article on the difference between “Skinny Fat” and “Fit”, and Why Women in CrossFit Gyms Need Not to Worry About Getting Bulky in CrossFit Gyms, Just Click on the Link Below:
http://www.crossfitsouthbay.com/2011/05/skinny-fat/
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
A. Coach B Progressions: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
B. Snatch Balance Progressions:
Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
Overhead Squat
Snatch Balance
IV. Mobilization Piece:
1. 3 Way Shoulder Stretch- 2 Minutes each arm
2. Spiderman Lunge Exaggerated: 90 seconds each leg
V. Olympic Lifting Strength Workout of the Day:
Snatch Balance: 5 Sets of 2
VI. Conditioning Team Workout of the Day:
In Teams of 2 or 3, complete as many trips as you can as a team for the following 10 Minutes:
30 Meter Prowler Pushes
Weight: Men use 115 lbs/ Women use 75 lbs
Post Weights Used and Number of Rounds Completed to Comments.