"Unbroken Front Squats"(6.23.2011)
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:
2 Rounds of the following movements:
Row 250 m
Air Squats x 12 reps
Strict Pull-Ups x 5 reps
Unanchored Sit-Ups x 10 reps
III. Mobilization Prep Warm-Up:
1. Front Rack Position Stretch- 2 Minutes each arm
2. Squat Openers Against Wall- 3 Minutes Total
3. 90 Degree Quad Stretch- 2 Minutes each Hip
IV. Strength Endurance Workout of the Day:
Front Squat x 21 reps(unbroken)
Rest 3:00 Minutes
Front Squat x 15 reps(unbroken)
Rest 3:00 Minutes
Front Squat x 9 reps(unbroken)
*Choose a weight that you know you can go unbroken through all 3 sets.
*Compare to May 24th, 2011, Look at this 20 rep max Front Squat, and use that weight or add 5 lbs to your total.*
V. Data Collecting and Journaling:
This is a message to all Vagabonds to ensure you are keeping track of your workouts and writing them down correctly. I know this can be a pain and sometimes a nuisance, but collecting data and analyzing that data after the fact is very important to our program at Vagabond CrossFit. Make sure you are writing down your strength numbers and your metabolic conditioning times each day after you perform the workout. This is the only way to see if you are improving and also where you will need work on in the future. Here, at Vagabond CrossFit we have a legit program set up for you guys, and we take pride in collecting data to see what is working in the gym. We are only doing this to benefit you in your physical goals, and want everyone to succeed!
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