"The Mixer"(12.22.2011)

Full Hip Extension on the Step Down Box Jumps... Step Down Box Jumps have been subbed as of late for the repetitive box jumps, due to the safety of step down box jumps, and also the full range of motion here at Vagabond CrossFit.


I. The Smell of Competition is in the Air:
Hey Vagabonds,
Once again we will be graced with a local competition, held by yours truly, Vagabond CrossFit. The competition we all attended down in Providence, Rhode Island was a complete success, and a great showing of Vagabond Support! This time we will be holding the small get together competition against The Fort CrossFit Gym in New Hampshire. The same rules apply, where anyone and everyone can sign up, no matter what your physical capabilities are. We will have two divisions, which will be broken up into the RX Division, which will be mainly for Level 2 and Competition Folk. The Scaled Division is for Level 1 and brand new people to CrossFit. These competitions are stress free, worry free, and just meant to have a good time. So, let’s have another nice showing of Vagabonds, since this time it will be on our home court!
If you check to the right of the webpage, you will see the link to register for the event. There will be a cap to how many can sign up for this event, so please do soon and quickly, so you can ensure, that you get a spot into the competition. I hope all of you really consider joining in on the fun, and taking part in a positive experience, and a great time. Please look to the right of the webpage, and you will see the two options of Scaled or RX. The cost for registration is only 10$, so it is worth it! Do it and Represent Vagabond to the fullest!

The Row!


II. Dynamic Specific and Mobility Prep Warm-Up:
5 minutes of Z1 movement w/ dynamic stretches
+
3 rounds of
5 kb swings
5 push ups
100 meter row
+
90 Degree Quad Stretch
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Skill Review: Kettlebell Swing
B. 5 Rounds for time of:
20 Wall Balls or 20 Air Squats
60 m Agility Sprints
20 Kettlebell Swings or Russian Swings @ 44/25
*Level 2*
A. Skill Review: Kettlebell Swing
B. 5 Rounds for time of:
20 Wall Balls @ 20/14
100 m Agility Sprints
20 Kettlebell Swings @ 53/35
B. Competition(Will) Phase:
A. Rest Day or Make-Up Workout
Post Results to Comments.