I. Vagabond CrossFit Blog Spot:
Hey Everyone,
As all you know, myself and Dr. Mike Molloy have turned the old Vagabond webpage into a blog to track my new strength and conditioning program that I am testing out for the next 6 months and also to hear what Dr. Molloy has to say on various topics ranging from nutrition to fitness. I strongly encourage you to check this blog everyday to see what is going through our minds and what we have to offer. Some of it will be opinion, but some of it will be filled with hard cold facts brought to you by both of us. I think blogging about your daily activities and what is going through your mind is a great resource not only for yourself, but also to offer other people some valuable information. I also encourage you to ask questions of what you read and would love to hear your feedback. Since, I have started the blog last week, we have had over 3,000 hits in less than 6 days, so I am extremely happy with the beginning interest in the blog. Please, pass on the website and give it a read to others as well. Once again, the blog will be filled with opinions from myself and quality information provided by Dr. Mike Molloy.
www.vbcrossfit.com
II. Schedule for Saturday, March 19th, 2011:
9:00 am and 10:00 am Class Times
III. CrossFit Southie Games Open Sectionals:
On Saturday afternoon CrossFit Southie will be holding the Open Sectionals for any interested athletes. I strongly encourage anyone who wants to see some of the best area athletes compete in competition go to this event. Here is the low down from the Southie owners themselves.
Saturday we will be hosting the first WOD for the 2011 Crossfit Games Open. Athletes from CrossFit New England, CrossFit Fenway, and Southie will be participating. We would love to get as many members here as possible to support the competitiors. The event starts at 1pm. We will be using both spaces! If you are competing please be here by 12:45. We will be going over movement standards promptly at 1:00pm. The first heat will start at 1:10. Parking is available in our parking lot, in the lot next to us, and on the street.
Crossfit Southie
385 Dorchester Ave.
Suite #100
Boston, MA 02127
IV. “Saturday Sweat Fest Workout of the Day”:
“Tabata Saturday”(20 Seconds on/10 Seconds off x 8 Rounds of each movement):
Tabata Squats
Rest 2:00 Minutes
Tabata Push Press @ 75/45
Rest 2:00 Minutes
Tabata Burpees
V. Competitors Schedule Workouts of the Day:
A. “Tabata Saturday”
Post Number of Reps Completed to Comments.