"Speed and Intensity"(3.29.2011)

Push-Ups! Push-Ups! Keep that Stomach in a Good Hollow Position! Iniate Movement with the Shoulders! And Keep Butt Tight!

I. Vagabond CrossFit Moving Help and Opening at Easton Location:
The move has begun and I want to send a thanks to everyone who has offered their help and stepped up big time in aiding with the move. On Tuesday and Wednesday, I am asking anyone who is free from 10:00 am to 2:00 pm to assist in the move, it would be greatly appreciated.
II. Vagabond CrossFit Schedule for the Remainder of the Week:
I want to keep the gym open as much as possible during this week, and my new goal is to have the new gym ready to go by Friday, April 1st, 2011 for regular schedule workouts. All the help we can get will be greatly appreciated!
*Schedule for Remainder of Week*
Tuesday: Regular Schedule Classes
Wednesday: Gym Closed
Thursday: Opening of Gym in Easton
Friday: Regular Schedule
Saturday: Regular Scheduled Classes
Sunday: Regular Scheduled Classes
*Our goal is to have Friday be the opening day and date for the new location in Easton. Please, check location and directions to gym in Easton. I think with the move and new location, people will be excited and will want to be at Vagabond CrossFit even more with the new facility. So spread the news, and get Vagabond’s name out there!*
III. Dynamic Mobility Warm-Up:
1. “Vagabond Warm-Up”
2. Snatch Progressions Warm-Up
3. Mobility Work:
Squat Down and Push Knees Out- To Open Up those Hips
Spiderman Lunge
Good Morning Stretch
IV.. Strength and Conditioning Workouts of the Day:
A,. “Speed and Intensity”
6 Rounds of:
Every 3 Minutes do the following movements:
12 Overhead Squats @ 75/45
12 Push Press @ 75/45
*The rest time is as long as it takes you to complete the two movements. So, if it takes you 2 minutes to complete overhad squats and 12 push press, then you rest a minute before you start next round.*
V. Competitors Schedule Workouts of the Day:
A. “Speed and Intensity”
6 Rounds of:
Every 3 Minutes do the following:
12 Overhead Squats @ 95 lbs/65 lbs
12 Push Press @ 95 lbs/65 lbs
B. Tabata Row: 20:10 x 8 Rounds
Post Weights Used and Times to Comments.