"Vagabond Chipper"(8.4.2011)

Rope Climbing with the J Technique can make things much simpler on the rope!

I. A Little Life Lesson by Jon Gilson(Owner of Again Faster):
Dearest M.,
I believe in you.  It is time for you to do the same.
You are here for one thing, the purpose of your young life distilled to a razor point.  Win the CrossFit Games.  I am not optimistic, nor hopeful.  Rather, I understand with a coach’s eye and a passionate heart that you belong on the podium.  You will find yourself there in ten days’ time.

When I first met you, I knew you had greatness inside you.  You have proven my intuition a hundred times over.

You’ve suffered.  You’ve pushed.  When the demons in your head screamed shortcomings and blasphemy, you shut them up.  When the temptations of laziness and lax adherence crept into your life, you set them on fire with the persistence of napalm.
Those that would inject doubt into your mind; they haven’t earned the right.  They weren’t there when you trained endlessly, they weren’t there when you competed, and they aren’t there now.  Banish them.
When I first met you, I knew you had greatness inside you.  You have proven my intuition a hundred times over, endlessly showing the your steel resolve.
You are hard, and you are ready to win.  Your best does not remain on the training floor, languishing, unrealized.  It comes to competition, where nothing will do but supremacy.
Understand that this makes you rare, the most potent of athletes.  When others fear game day, you do not.  The pressure that makes them crumble is your ally, a friend in the fight.  You are unstoppable, pure execution.
Understand that accolades and prizes do not precede greatness.  They come afterward, and the ones that matter will come from your friends, the penniless and the unknown.
At your life’s end, no one will remember how rich you were, nor what logo you wore on your jersey.  They will remember what I know now:
You are great.
My friend, I believe in you.  It is time for you to do the same.

Renee working on her skills with the handstand push-up! Everything is scaleable and obtainable, if you put your mind to it!

II. Dr. Mike Molloy Lifestyle and Nutrition Seminar This Weekend, Saturday, August 6th, 2011 @ 9:30 am:
If you are still interested in joining Dr. Mike Molloy for the Lifestyle and Nutrition Seminar at Vagabond CrossFit this Saturday, August 6th, 2011 @ 9:30 am, there are still a few spots left open. Anyone who wants to attend, just show up at Vagabond CrossFit at 9:30 am or little after, to enjoy some great information and to really dial in on your nutrition and the way you live your life. This man is one of the most intelligent men in his field, and I strongly encourage all Vagabonds to attend this seminar. To be successful with your fitness, does not solely rely on how much you work out, but about 80% of your success within the gym will come from how you eat and how you live your life outside the gym. If you want to better yourself as a human being, this is the seminar to attend this Saturday Morning!
III. Conditioning Workout of the Day:
“Vagabond Chipper”( For Time of the following movements):
20 Cal Row
30 Wall Balls @ 20/14
20 Pull-Ups
30 Kettlebell Swings @ 55/35
20 Shoulder to Overhead @ 135/95
30 Burpees
200 Feet Sled Drags @ 165/95 lbs
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