"Super Hangover"(2.6.2012)

Full Time Mother, Full Time Nurse, and Full Time Vagabond... This girl does it all...

A. *The CrossFit Season is upon us, and we want all Vagabond Members to sign up for this 5 week long competition that will be held within Vagabond Strength and Conditioning. Do it to see how you stack up against others from around the world, and also to help represent Vagabond as a gym. The more people we can get to sign up from the gym, the more we can get the Vagabond Name out there. Together we can go in as ONE UNIT, and no matter come out as winners. Also, we have created a team link, so sign up, register, create a profile, and then look for the Team Name, CrossFit Vagabond to add yourself to the Vagabond Team.*

*Click Here to Register for the CrossFit Opens and Support Vagabond CrossFit. Register as CROSSFIT VAGABOND for your affiliate.*

B. * Schedule for Speciality Classes this Week: I expect you to attend at least one of these classes this week. Take advantage of what we have to offer, and see what makes us different from other gyms.*

Tuesday, February 7th @ 6:35 pm: Olympic Lifting

Saturday, February 11th @ 10:00 am: Gymnastics

Sunday, February 12th @ 11:00 am: Kettlebell

Thinking... Thinking... Get after it Pammy...

I. Dynamic and Mobility Specific Prep Warm-Up:

5 minutes of prep work(Shoulder)
2 rounds of
2 wall squats x 5
Face Pulls x 10
Lunge step w/ lat twist x 8
Review Movements for Workout
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2(Manipulated by Jason Leydon)
All @ 90%:
2 Rounds of:
10 Sumo Dead High Pulls @ 95/65, 74/45
15 Kettlebell Swings
20 Box Jumps
*Rest 2:00 Minutes*
500 m Row
*Rest 2:00 Minutes*
Run 400 m
*Rest 2:00 Minutes*
25 Burpees
*Rest 2:00 Minutes*
2 Rounds of:
10 Sumo Dead High Pulls
15 Kettlebell Swings
20 Box Jumps
B. Competition Phase:
A. Press x 1/Push Press x 1 x 5 sets, rest 2:00 minutes
B. Touch N Go Power Clean x 5 Minutes x 1 repetition, on the minute, choose one weight, and accumulate total amount of weight lifted during that 5 minutes.
C. GHD Sit-Ups x 15 reps x 3 sets, rest 30 seconds
D. Air Dyne x 20 second max effort x 1:45 rest x 3 sets, rest 60-90 seconds
Post Results to Comments.