I. Grand Opening Event at Vagabond CrossFit:
Just a reminder to all, which you all know by now, we will be having the Grand Opening for Vagabond CrossFit on Saturday, April 30th, 2011 from 10:00 am to 1:00 pm. I am hoping everyone can attend and send their support to Vagabond CrossFit on the brand new gym in Easton. We will have representatives from Again Faster Equipment, Paleotrition, VitaCoCo, As Life As RX Clothing Store, and Steve’s Original on hand at the event. Please spread the word about the Grand Opening and let all your friends and family know about our new location. We will be holding the first workout of the day around 10:30 am, so be ready to go and ready to workout. There will be a little intermission time before the second workout gets under way. The second workout will be a little more advanced and prizes will be given out to the top male and female performance in the workout. The workout will have simple movements, but will involve a little more intensity. Anyone can participate in Workout One, and scaling levels will be provided. Workout Two will be performed as RX for all competitors!
*Also, Again Faster Media Team will be on hand doing a story on Vagabond CrossFit and its growth over the last 20 months. They will cover a story from where we began and where we are now as a gym. This will be the second time Again Faster will cover a story on Vagabond CrossFit and I am really excited about the opportunity of getting Vagabond CrossFit’s name out in the CrossFit Community.*
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions: Snatch Variation
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
*Mobility Warm-Up*
1. High Hamstring on Box
2. Lacrosse Ball Hamstring
3. 90 Degree Quad Stretch
III. Strength and Conditioning Workouts of the Day:
A. Deadlift, 3 sets of 5
*Sets Across*
*Compare to April 15th, 2011*
*Go Up 5 lbs in weight for sets across.*
B. 2000 m Time Trial Row
*Compare to August 3rd, 2010 and October 27th, 2010.*
*Look at this workout and think of it as being a recovery workout from the high volume, high repetition workout that you guys did on Thursday. Remember, our goal is to be active athletes and not to overtrain. There is a point to our Programming at Vagabond CrossFit, and our goal is to keep you safe and injury free. Your concentration on this day is to concentrate full yon your strength workout for deadlift and hit a PR. The row can be used in either way. You may approach the 2000 m Row as a goal to break your previous best or use this as an active recovery from the past’s day workout of Games WOD 5. Remember, we are here to make you fitter and metter movers as human beings, but we also want to ensure you guys are safe and not hitting that overtraining button as well. So enjoy this workout and take advantage of it.*
IV. Competitors Schedule Workouts of the Day:
A. Deadlift, 3 sets of 5- Go For a PR in your 5 Rep Max
B. Row 2000 m Time Trial
Post Weights Used and Time to Complete to Comments.