"Squat and Push"(9.14.2011)


Fight Gone Bad Fundraiser Update!

*Vagabond CrossFit Gymnastics Class will be held on Wednesday, September 14th, 2011 @ 5:35 pm(Work on those Skills and Learn Some New Things)*

I. Fight Gone Bad Fundraiser Update:
There has been a little confusion with the start time and end time of the Fight Gone Bad Fundraiser Workout. The fundraiser will start at 11:00 am and the first heat of workouts will begin at 11:15 am. We are making a heat schedule, so for those who cannot show up to a little bit later in the day, will be able to participate in the workout as well. So, the first heat will go off at 11:15 am, then the second heat will go off at 11:35 am, and so on. The day will conclude by 1:00 pm, but we will have some food provided and some drinks as well. Let’s make this a great day, and let’s dedicate this day to KC Mckenna by all of us wearing ORANGE to support him in his fight against cancer! We are asking everyone though to try to make it to the gym by 11:00 am, so we can set up the heat schedules and get everything organized. Do your best and get to Vagabond CrossFit on Saturday for an hour to honor those who died for us, and those still fighting the fight against cancer!

Angel getting some Rope Climbs!

II. Dynamic and Mobility Prep Warm-Ups:
A. 2 rounds: 3 to 5 minutes of:
10 meter bear crawl
10m high knees
10 meter bear crawl
10m butt kicks
5 deadhang pull ups
B. Perform the following as a group:
Hip Extension/Flexion: 90 Degree Quad Stretch
Inch Worms
Band Hangs: 1 Way Shoulder Stretch
Indian Push-Ups
III. Strength and Conditioning Workouts of the Day:
A.Side Plank Holds x 30 seconds x 6 sets(3 each side)
B.Push Press, 5 sets of 3, climbing sets
*Compare to September 7th, 2011*
C. 10-9-8-7-6-5-4-3-2-1 of:
Ring Dips
Squat Cleans @ 135 lbs/95 lbs
Post Weights Used and Time to Complete to Comments.