"Tiger Blood"(6.22.2011)
Vagabonds. Ready. Set. GO! Class Sizes are growing each week at Vagabond CrossFit and things are heading in the right direction!
I. Lululemon Showcase at Blue Hills on Saturday, June 25th, 2011:
This weekend we will have a special class at Blue Hills at Houghton Pond from 8:30 am to 10:30 am. There will be no classes at Vagabond CrossFit Easton on Saturday, and we will bring the class to Blue Hills for the morning sessions. We are going to try to make this a monthly thing, where we take the class setting and bring it to a new location on either Saturday or Sunday. So, if you signed up for the Lululemon Showcase, please make sure you are at Blue Hills at the Houghton Pond site by 8:15 am. If you want to meet us at Vagabond CrossFit, myself and John Thomas will be meeting people at 7:15 am to go up to Blue Hills as a group.
The directions are simple to the Blue Hills location:
Go on Route 24 North, take 93 South towards Providence/Canton, and then take the next exit on Route 128, Exit 3 towards Houghtons Pond. Take a right off the exit and go straight all the way down, and then take a right. You will see Houghton’s Pond Picnic Site and that is where we will be meeting to start the workouts and explanation of the workouts at 8:30 am. We will be doing a small workout, and then will be playing some games as well and contests to see who is the most functional mover in the gym!
II. Dynamic Movement Prep Warm-Up:
3 Rounds of:
Gymnastics Kipping Swings x 10 reps
Pike Sit-Ups x 10 reps
Box Jumps x 10 reps
III. Mobilization Warm-Up:
1. PVC Dislocates- All Variations- Straight Back, Around the Worlds x 20 reps each
2. Banded Hamstring Stretch x 2 Minutes each leg
IV. Class Preview Warm-Up:
Coach B Warm-Up: Clean Variation
V. Strength and Conditioning Workouts of the Day:
A. Power Cleans, 5 sets of 3, climbing sets
*Compare to April 1st, 2011 and June 3rd, 2011
B. “Tiger Blood”(For Time of the following movements):
25 Burpees
2 Handstand Push-Ups
20 Burpees
4 Handstand Push-Ups
15 Burpees
6 Handstand Push-Ups
10 Burpeess
8 Handstand Push-Ups
5 Burpees
10 Handstand Push-Ups
*Level 1*
Box Handstand Push-Ups or Wall Climbs
*Level 2*
Abmat Range of Motion Handstand Push-Ups
*Level 3*
Regular Handstand Push-Ups
Post Weights Used and Time to Complete to Comments.