"Sunday Funday"(11.20.2011)
The Vagabond Crew at the Turkey Throwdown!
I. The Quick Recap of the Turkey Throwdown:
Hey Vagabonds,
I just want to say thank you for everyone coming out and giving it their all during the competition. This day marked a great beginning by Vagabond CrossFit, as now, are starting to make some moves in actually doing some local competitions in the area. As all who attended, the pressure is lifted off your shoulders, when you are surrounded by your fellow gym mates, and other CrossFitters from different gyms. You get to see the community really at its best, and how everyone is working for eachother. I could not be prouder as owner of Vagabond CrossFit in the effort that everyone put forth during this weekend competition. This should forge a bond between us as as gym, and even make you want to work harder to whatever goals you have in your mind. As a gym we are growing each week, and our community is getting better each day.The great thing about competing is it pushed you to work harder, and also exposes our weaknesses, in which, this will push us to work harder in the gym! Thanks for all your support and keep the Vagabond name growing and beating! We had many pr’s, first time competitors, and some great overall standings.
Some notables within the Vagabond Community:
John Thomas: 2nd place in RX division
Andre Costantino: 3rd place in RX division
Katie Gilooly: 4th place in Scaled division
John Dunlap: 4th place in RX division
Heather Dunlap: 4th place RX
*Also in the men’s RX division, we had 5 men place in the top 8 spots!*
*Also we should mention the other competitors who came out and gave it their all.*
*I will post all results in the next couple of days* Great Job Everyone!
Melissa Gray
Rebecca Melendez
Chris Melendeze
Matt Donahue
Jessica Gago
Alex Burrowes
Marcia Cullinane
Mara Novak
John Dunlap
Dave Leite
Ross O’Brien
Heather Dunlap
Joanna Sweetgall
Joanna going for 145 lbs power clean into her 5 rep max front squat with a little extra motivation from nicole!
*Sunday, November 20th, 2011 Class Schedule: 10:00 am Class Time*
II. Dynamic Specific:
3 Minutes of Rowing
+
4 Minutes of Dynamic Stretches
+
2 Rounds of:
Wall Squats x 10 reps
Good Mornings x 7 reps
Lunges x 10 reps
III. Conditioning Workouts:
A. Function:
A1. AMRAP Single Unders x 45 seconds x 4 sets, rest 15 seconds
A2. AMRAP Box Jumps x 45 seconds x 4 sets, rest 15 seconds
B. 21-15-9 of:
Front Squat @ 80/55
Lateral Burpees
B. Being:
A1. AMRAP Single Unders or Double Unders x 45 seconds x 4 sets, rest 15 seconds
A2. AMRAP GHD Sit-Ups x 45 seconds x 4 sets, rest 15 seconds
B. 21-15-9 of:
Ring Dips or Push-Ups
Lateral Burpees
C. Will:
A. Row x 100 m x 10 sets, rest 30 seconds
B. 21-15-9 of:
Hang Power Clean @ 95/65
Lateral Burpees
Post Results to Comments.