"Trail Jam"(7.10.2011)

Elaine, less than 3 weeks away from competing at the Master's CrossFit World Championships, in a nice second pull of the clean!

*8:30 am Running Club Meeting at Vagabond CrossFit(Run at Borderland State Park) and 10:00 am Regular Class Schedule*
I. Change of Schedule for Rest of the 2011 Summer:
Vagabond CrossFit will be have a slight change in schedule for the rest of the summer. A new schedule will also be in the works during the Fall Sessions as well. There is not a big change in the schedule for the remainder of the Summer, but please check the Schedule Section of the webpage for new updates. You can also see that the Noon Class will be happening now on Monday, Wednesday, and Friday. However, if you want to attend the noon, you must give Kevin at least a 12 hour notice if you will be attending the class. You can either call, text, or email him at his contact information to allow proper planning for the noon class on Monday, Wednesday, and Friday. Also, on Tuesday and Thursday there is no regular scheduled class at 5:30 pm. On Tuesday, we have the Gymnastic Class, and in the future, we will be having a Olympic Lifting Class as well on Thursday.
Monday, Wednesday, Friday Classes:
5:30 am, 7:30 am, 9:00 am, Noon, 4:30 pm, 5:35 pm, 6:35 pm
*Must give a day notice to attend the noon class*
Tuesday, Thursday Classes:
5:30 am, 7:30 am, 9:00 am, 4:30 pm, 6:30 pm
*5:30 pm on Tuesday Gymnastic Class*
*5:30 pm on Thursday Lifting Class(Starts in August)*
*One Yoga Class per week will also be starting soon at Vagabond*
Saturday Classes:
9:00 am
Sunday Classes:
8:30 am Running Club, 10:00 am Regular Class
II. Last Phase of Training from a Non-Scientific View Point:
Phase 4: Hittin it!!!
This is it!! Time to ramp everything up, this tends to be when competition is approaching, the length of this phase depends on the event and the person, it can be as little as 2-3 weeks and as long as needed to get the desired result… Priorities are clear, but understood, as well as critical to the success of the athlete. The priorities dictate the theme of training and it’s frequency. How to organize this is based on the individual and the event, but the hit home point is that everything in this phase is accounted for, training, recovery, diet, lifestyle, sleep, game day preparation, psychological factors, everything!!! You name it, the coach and the athlete have discussed prior, leaving nothing unsaid, or unprepared for. The more frequently you compete, the more clear all the details become, the more the little nuances make the difference. Many times you can see an elite athlete compete, do well or poorly, and they can tell you the exact reason as to the outcome…”3 nights ago I had a bad sleep, it messed up my routine and threw everything off…” The rule for this one is: “Follow the plan!!!”
III. “Sunday Workouts of the Day”:
A. Front Squats, 8 sets of 2 @ 225 lbs/135 lbs, rest 60 seconds between sets
*If weight is to heavy, use 70% of what you did on July 5th, 2011*
B1. Unbroken GHD Sit-Ups, 5 x 15 reps, rest 45 seconds
B2. Unbroken Kettlebell Swings, 5 x 15 reps, rest 45 seconds
B3. Prowler Pushes, As Fast As Humanly Possible, x 5 sets x 100 feet, rest 2:00 minutes
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