"Squat and Hop"(1.18.2011)

Joe has red-dedicated himself to his training and has written his goals down for 2011! What are your goals for 2011?!

I. Vagabond Nutrition Seminar with Dr. Mike Molloy:
There is two spots left open for the Vagabond Nutrition Seminar on Saturday, February 19th, 2011. The spots are filling up fast and will have a few guests from our neighboring state of New Hampshire as well. This will be a great opportunity for all Vagabonds to get some valued information from a professional before the 30 Day Paleo Challenge hits on Monday, February 21st, 2011. To secure your spot for the Nutrition Seminar, you must be paid in full by this Thursday. The cost of the Nutrition Seminar is only 40 dollars. It will last from 9:00 am to 3:00 pm.

II. Schedule Has Returned to Normal with One added Class Time:
The Holidays are pretty much over and the schedule is back to normal. I have added one more class time to the regular scheduled classes. Vagabond CrossFit will now be offering a 10:00 am class as well Monday thru Friday. I hope this accomodates to everyone’s needs and everyone takes advantage of a new class time at Vagabond CrossFit. Please check schedule for updates to the new schedule.

III. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
90 Degree Quad Stretch(Hip Flexion/Extension)
Banded Hamstring Stretch(Hamstring Prep)
Lunge Complex(Lunge Series)
Shoulder Mobility Series
IV. Skill and Metabolic Conditioning Workouts of the Day:
A. Rope Climb Technique
*Let’s Use those ropes in Vagabond and start getting some quality time on the Climbing Ropes.*
B.”Squat and Hop”(3 Rounds of):
Back Squat x 25 reps
Lateral Barbell Hops x 25 reps
*Weights used will be 95 lbs for males and 65 lbs for females.*
*A Lateral Barbell Hop will be performed by placing the barbell down after completing your 25 reps of back squats and hopping side to side over the barbell. A rep consists of one jump over the barbell.*
V. Competitors Schedule Workouts of the Day:
A. Overhead Squat, 1-1-1-1-1
B. 7 Sets of 1 Minute AMRAP of:
Rope Climbs
C. 3 Rounds of
Row 500 m
Overhead Squat x 12 reps @ 135/90
Box Jumps x 21 reps @ 24 inches
*Competitors show up for 10:00 am class time.*
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