"The Eliminator"(8.27.2010)

New On-Rampers, Jenna and Matt.

I. Dynamic Mobility Warm-Up:
Lunge and Twist
Butt Kicks
Inch Worm to Push-Up
Spiderman Lunge
High Knees
Deep Hip Flexors(8 Minutes of K-Star)
II. Sign Up for the following Clinics at Vagabond CrossFit:
Please, make sure you are signed up for September 13th and money paid in full for the clinics to reserve your spot. These Clinics are a must if you want to see yourself improve in pull-ups and also improve in your Olympic Lifts. They will be in depth classes and structured around those specific movements.
A. Pull-Up Clinic(10$), September 19th, 2010
B. Olympic Lifting Clinic(15$), September 26th, 2010
II. What is this New Program of Mobility?:
I believe some people have noticed the new mobility and recovery program that has been implemented into the Vagabond CrossFit Program. I have come across a great website provided by Kelly Starret of CrossFit San Francisco, in which, he posts a mobility movement each day to increase flexibility, but also to tap into some problem areas that every CrossFitter has come across. I believe through this program we are going to see some huge gains in our flexibility, but also in our strength numbers and metabolic conditioning workouts of the day. Not only will this help us prepare for our workouts, but our recovery time will also increase and you will feel better each day. I am truly excited about this new website and the gains we will see over the next few months.

III. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press(1-1-1), rest 2:00 minutes between each set
*Compare to March 29th, 2010*
B. “The Eliminator”(3 Rounds for time of:)
200 m Run
20 Dumbbell Swings @ 55/35
3 Rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

* You will complete 3 Rounds of the following movements. One Round consists of a 200 m run, 20 dumbbells swings, and 3 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.*

Post Weights Used and Time to Complete Met-Con to Comments.