"Twist of Fate"(6.15.2011)

*Here is a efficient way to perform a Double Under and an inefficient way to perform a Double Under. In the first slide, you can see the athlete has her knees bent, as she performs the double under, which takes more energy and is less efficient. In the second slide, the athlete keeps her legs perfectly straight, which allows for smoother double unders, and also a more efficient way to perform a double under. Your goal throughout your metabolic conditioning workouts is to perform movements in a more productive way, which will lead to overall better fitness! The more work you do in an allotted time, the more fit you will become!
I. Gymnastics Basics Class Time:
It is official and will be coming soon. Every Tuesday, starting June 28th, 2011 Vagabond CrossFit will be offering a speciality class for all Vagabonds free of charge. Heather Dunlap, who has been a competitive gymnasts and coach for over a twenty years will be running the basics gymnastics class every Tuesday. The gymnastics class will be part of your membership and will require no extra fee. We are offering this class to help you with your gymnastics skills, but also give you another source of valuable information. The Gymnastics Class will run every Tuesday at 5:30 pm and will require a pre-registration. There will be sign up sheet on the table when you walk into the gym. The Gymnastics Sessions will run for 3 weeks and we strongly encourage you go to all three classes for the three weeks as each class will build upon eachother. Please, take advantage of this class and sign up soon, as class size will be restricted!
Gymnastics Class Schedule on Tuesday at 5:30 pm:
Tuesday, June 28th, 2011 @ 5:30 pm
Tuesday, July 5th, 2011 @ 5:30 pm
Tuesday, July 12th, 2011 @ 5:30 pm
*First 3 Weeks of Class Outline*
Three week Gymnastics class: One hour of basic gymnastics skill progressions, working on core strength, spatial awareness and inverted work as skill levels develop.
II. Vagabond CrossFit Cookout:
The Vagabond CrossFit Cookout will take place on Saturday, July 16th, 2011. The sign up board still has plenty of spots left open and I know alot of people want to go, but if you can remember please sign your name on the board, so we know the numbers that are coming, so we can have a good idea of how many people will be attending. There are two sign up spots on the board. The first sign up board is for the Team Workout on Saturday, July 16th, 2011 at 10:00 am, sign your name on the board to let us know if you will be coming to the team workout. The second sign up board is for the cookout itself. The cookout will begin at 2:00 pm, and will last until the last person leaves that night. Please, sign up on the board and let’s have a great day!
III. Dynamic Movement Prep(10 Minutes before Class):
*Get on a foam roller or lacrosse ball and work out your quad region and hamstrings*
IV. Class Warm-Up:
“Vagabond CrossFit Warm-Up”
Agility Ladder Drills
V. Mobilization Prep Warm-Up:
1. 90 Degree Hip Flexion/Quad Stretch- 2 Minutes each Hip
2. Shoulder Dislocates with barbell- 3 Minutes total
VI. Conditioning Workout of the Day:
A. “Twist of Fate”(For Time of the following movements):
21-15-9 of:
Ring Dips
Back Squat(Bodyweight)
*Level 1*
21-15-9 of:
PVC Dips
Back Squat @ 50% of Bodyweight
*Level 2*
21-15-9 of:
Banded Ring Dips
Back Squat @ 75% of Bodyweight
*Level 3*
21-15-9 of:
Ring Dips
Back Squat @ Bodyweight
Post Time to Complete to Comments.