"Try Something New"(7.15.2011)
Life is full of chances, so try something new and fun, and you could surprise yourself with what you might like!
I. Adventures and New Beginnings:
These days are lives are filled with stress and commotion. We run into many obstacles, and sometimes these road blocks of life can side track us of what is really important in our everyday lives; our health, family, loved ones, etc… Our goals or dreams in life sometimes take a back seat to the pressures of our jobs and our daily stressful activities. Sometimes it is best to take a step back and just look at the overall picture of the world. To be part of Vagabond CrossFit, you have a great opportunity to experience many different sports, lifestyles, and varying ideas on how to improve on your fitness, and overall just be a healthy person! The first idea of being involved in fucntional fitness is the ability to try new sports or different methods of varying fitness ideals. Myself for example for a long time was very close minded to the idea of trying new things at my age, and was proned to doing just CROSSFIT! Over the last 6 months, I have tried different sports and methodologies from yoga to surfing to the simplest play method of flag football. Keeping active and staying healthy should be a main objective in your life! Take pride in how you perform in the gym, and how far all you have come through your journey with us! Take a deep breath, sit down, relax, and ask yourself, “What can I do to make my day go better?”
At Vagabond CrossFit we are trying to implement different programs for everyone to enjoy and take advantage of throughout the coming months. Enjoy yourself in your life and be less serious for a day!
Ask yourself, what are your goals inside the gym? or do you even have any written down? Everyone has goals and aspirations in their everyday life, so why not have them at the place you workout at? Laying down your goals and what you want to accomplish within the gym or outside the gym is not only important to your physical well being, but mentally it sets you up to obtain something you never have reached before!
II. Vagabond Team Workout and Cook-Out this SATURDAY, JULY 16TH, 2011!:
Hey Vagabonds,
The first annual cook out for Vagabond will be this Saturday on July 16th starting at 2:00 pm. Also, we will have a team workout at 10:00 am to give everyone a chance to get a workout in before you indulge yourself with some goodies and food! Please, show your support and come to Vagabond to take part in these two events, and meet some new faces that you perhaps have not met yet at Vagabond CrossFit. Community is the building block to a successful gym, and events like these are the ones build upon relationships, or start new ones!
Saturday, July 16th, 2011 Team Workout @ 10:00 am and then Cookout @ 2:00 pm to whenever….
III. Dynamic Prep Warm-Up:
Coaches Option- 4 to 6 Minutes at Zone 2(75-84%)
IV. Mobilization Prep Warm-Up:
1. High Banded Hamstring Stretch x 3:00 Minutes each Leg)
2. Lunge Complex to Inch Worm Mobility
V. Strength and Conditioning Workouts of the Day:
A. Deadlift, 3.3.3.3.3, rest 3:00 minutes between sets
B1. 100 Feet Sled Drags @ 100% effort x 5 sets @ 115 lbs/70 lbs, rest 60 seconds
B2. GH Raises or Back Extensions, 8 reps x 5 sets, rest 75 seconds
C. 20 second Row Sprint x 4 sets, rest 60 seconds
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