"Vagabond Circuit Training Class + Vagabond Open Gym + Vagabond Powerlifting + Happy Mother's Day to all Vagabond Women"(5.11.2014)

*Schedule for the Weekend @ Vagabond CrossFit*

1. Sunday, May 11th, 2014: 8:00 am Vagabond Circuit Training Class

2. Sunday, May 11, 2014: 10:00 am Vagabond Powerlifting Class. CLICK HERE FOR WORKOUT.

3. Sunday, May 11th, 2014: 9:00 am to 11:00 am Open Gym Format

Happy Mother’s Day to all the Vagabond MOMS!

“When I was a small child.
you held my hand and smiled.
When I got hurt I would cry.
you would giggle and dry my eye.
life has difficult decisions and you were my guide.”

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I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
II. Phases Strength and Conditioning:
A. Lifestyle and Fitness Phase:
CrossFit Tester/Aerobic Session
AMRAP 12 Minutes of the following:
Airdyne 15 Calories
15 Box Jumps
Run 200 Meters
B. Competition Phase:
A. 
 Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B. 
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C. 
 Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries
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