"Squat Machine"(6.30.2011)

Vagabond CrossFit Gymnastics Class on Tuesday Nights @ 5:30 pm, BE THERE!

I. Schedule for Holiday Weekend:
Thursday, June 30th, 2011: Regular Scheduled Classes
Friday, July 1st, 2011: 5:30 am, 7:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
Saturday, July 2nd, 2011: 9:00 am, 10:00 am
Sunday, July 3rd, 2011: Gym Closed
Monday, July 4th, 2011: 10:00 am Class Time- Take advantage as we will be one of the few Gyms Open!!
II. Vagabond Updates and Events Planned on the Board for Sign Up:
A. Saturday, July 16th, 2011: Team Workout @ 10:00 am and Vagabond Cookout @ 2:00 pm
B. Friday, July 29th- Saturday, July 30th, 2011: Run Around the Lake in Wakefield, Ma @ 7:00 pm- Team Relay Run
C. Saturday, August 6th, 2011: Dr. Mike Molloy Nutrition Lecture @ 9:00 pm to 3:00 pm(only $40)
*Please look at the Board and put your name up for some of these events. To create one team for the Run Around the Lake, you must have at least 7 people on the team. We are looking to get at least 8 people on a team. Vagabond took third overall last year at this event, and we are looking to improve on that position for this year. Dr. Mike Molloy’s Lecture will have new material and some new ideas for anyone who wants to dial in on their nutrition. Dr. Mike has been working with some Vagabonds through email and the phone, and everyone says he has been truly helpful and immense in their success on their diet. Please, take advantage of this opportunity to get some great information for a great price!*
III. Dynamic Prep Warm-Up:
2 Rounds of the following movements:
Row 250 m
Air Squats x 12 reps
Strict Pull-Ups x 5 reps
Unanchored Sit-Ups x 10 reps
IV. Mobilization Prep Warm-Up:
1. Squat Openers Against the Wall- 3 Minutes in total
2. Box Flexor Stretch- Prep for squat- 3 Minutes in total-Load/Tension
V. Strength Endurance Workout of the Day:
“Squat Machine”
21 reps of Back Squat
Rest 3:00 Minutes
15 reps of Back Squat
Rest 3:00 Minutes
9 reps of Back Squat
*Compare to May 11th, 2011, this is your 20 rep max in back squat*
Post Weight Used to Comments.