A Little Fun with our Ample Amount of Tires! Pat was not forced to do this, but encouraged us to roll him 150 feet!
I. Muscle-Up First:
I just want to give a big shout out to some of the people who got their first muscle ups today during the workout. These are the days, that I truly grateful to be a trainer and see some great things within Vagabond CrossFit. With hard work, persistence, and determination, anything can be possible and these guys are truly great examples of these values and characters.
New Members to the Muscle-Up Club:
Bruce- 2 Muscle-Ups
Matt Donahue- 6 Muscle-Ups
AJ FitzPatrick- 3 Muscle-Ups
Matt Simonson- 3 Muscle-Ups
II. Free Introduction Class on April 16th, 2011:
Just a reminder Vagabond CrossFit holds a Free Introduction Class @ 11:00 am to all new prospective clients at Vagabond CrossFit. Please email Kevin or John Thomas to confirm your appointment on Saturday, April 16th, 2011 at 11:00 am.
Email contacts:
[email protected]
[email protected]
III. Strength and Conditioning Workouts of the Day:
A. Push Jerk, 1-1-1-1-1
*Compare to October 18th, 2010.*
*Go for a new 1 Rep Max*
B. “Tabata Me Up”
Tabata Squats
Rest 1:00 Minute
Tabata 10 m Shuttle Run
Rest 1:00 Minute
Tabata Sit-Ups
*Tabata Protocol is 20 seconds of work, then 10 seconds of rest for 8 Rounds.*
IV. Competitors Schedule Workouts of the Day:
A. Handstand Push-Ups, Every Minute on the Minute, Perform 3 Reps on the Minute for 10 Minutes
B. “3 Frans for Time”:
21-15-9 of:
75 lbs Thrusters
Pull-Ups
*Rest 4:00 Minutes between each set.*
*This is meant to be fast and intense.*
Post Weights Used and Lowest Number of Reps to Comments.
CONGRATULATIONS, boys!! New wooden rings are MAGIC! Hehe. J/k, great to see hard work pay off. Happy for you all!
I think o’malley is showing some hard work and persistence himself these days! he is a great trainer and is giving 100% of his life to this thing of ours!!!
guy puts in some serious hours impressive
really tough wod for the competitors today. i did 3 parallette hspu on the minute for 10 min. i was only able to get 1 rep on my last 2 sets but i was still happy w that. and i attempted the rediculous notion of doing 3 frans. i did the first one in 242 in an all out effort. after 4 min rest did the second in 457 and called it quits after that as i felt there is absolutely no reason to do 3 frans in one day. good luck to jt and ross. or anyone else willing to take on the challenge.
theabove comment was written by mike dillon.
got 92 reps today on the WOD pretty disapointed due to the fact of my muscle ups….for some reason i was not kipping as i should be but Omalley and I worked on my muscle up direclty after the WOD and i was able to bang out 20 with relative ease….They were not all linked together but in sets of 3 and 2 so hopefully i will be able to keep that lesson in mind and use it on sunday when i attempt this Open Wod again. thanks buddy
PS BRING IT ON SUNDAY!!!! Dillon u down to attack it on SUNDAY!!>>!>! JOHN THOMAS!!!! lets do it
I’ve been hearing a lot about how different CrossFit gyms vary and how it all depends on the trainer. Safe to say O’Malley is honestly one of, if not the, best trainers in NE. My results have been awesome and his training/asshole comments in the gym have motivated me to be better. While he does put the VAG in vagabond, O’Malley is the man and I’m happy I get to train with him and all of you before I serve in the Army.
Ok, that is THE funniest post I have ever read on this blog EVAH!!! Kevin is def an outstanding trainer. Total dedication to constantly improving himself and, as a result, improving us. An obsession with being one of the best CrossFit programmers in the CF world and constantly driving home the point that proper form is far more important than brute strength with shit form (which inevitably equals injury!). And if you ever doubt he doesn’t know what he’s doing, watch him work out because he can hang with the best of them. Glad to train under you, bud!
Yea I’m down to do the wod again either saturday or sunday.