"Strength and Gwen"(8.20.2010)

Nicole and Janet, Two Firebreathers in the making…

I. Schedule Change for Saturday, August 21st, 2010:
Hey Vagabonds, got some good news for you!!! The gym will be open this Saturday, August 21st, 2010 from 9:00 am to Noon. This will be open gym time, so please come on in and finish the week off right!!

*Gym Hours will remain the same throughout Friday, Saturday, and Monday*

II. Vagabond Special Clinics:
I have posted a new board of Special Clinics that will be offered to all Vagabonds at a cheap cost. The first two clinics will be a pull-up clinic and a olympic lifting clinic. If you are interested in becoming better and more efficient at pull-ups, then sign up for the special event. If you are interested in becoming better at the olympic lifts(snatch and clean and jerk), then sign up for the this special event. Dates will be determined by number of people who sign up. The board is up in Vagabond with all the clinics and sign up board. Please post your name on board as soon as possible, as spots are limited. These will be small class sizes, so appropriate teaching and evaulation is at full effort. Ask Yourself, Why You Are At Vagabond CrossFit?

III. Rugged Maniac 5K Challenge:
I have already gotten 5 commitments from some Vagabonds in the gym. Anyone is capable of doing this event, and do not be scared off from the name or the pictures on the website. This would be a great event and would really show how our training is going within the gym. Most of all you will be with other Vagabonds and hundreds of other people going through the same pain and fun. Please let me know if you are interested, so we can plan accordingly and register before all the spots are taken. The final registration date is September 24th, 2010, so we have about a month left to plan and coordinate some plans for the event. Let me know ASAP, if you are interested in joining, or just go to the Rugged Maniac Website and register for the event.


IV. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Shoulder Mobility Work(Bands)
Butt Kicks
High Knees
Inch Worm to Push-Up

V. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press(3-3-3), rest 2:00 minutes between each set
(Compare to January 16th, February 8th, February 22nd, and March 8th)
B. Speed Deadlift,7 sets of 1 @ 60% of 1 Rep Max, rest 30 seconds between each set
(Get 1 Rep Maxes from the following dates, November 28th, 2009, March 30th, 2010, and June 21st, 2010)
C. “Gwen”
15-12-9 of:
Clean and Jerks(Power Cleans are Acceptable), rest 1 minute and 30 seconds between each set
*The Goal of “Gwen” is to go unbroken through each set, so you will complete 15 reps of clean and jerks, then rest 1 minute and 30 seconds, you will then complete 12 reps, then rest 1 minute and 30 seconds, and then you will finish with 9 reps.
* These repetitions will be touch and go, with hands not coming off the bar*

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