A Good Workout is Great, but a better and more prepared warmup and mobilization plan can be the key to your success in the gym!
*Kellyanne’s last day is on Wednesday, August 17th, and she will be coming to the 9 am class during that time. Anyone who wants to wish her good bye, please come by and bid your farewells to a marvelous, little girl!*
I. Skill and Conditioning Workouts of the Day:
A. Handstand Holds, 45 seconds x 4 sets, rest 1 minute between sets
*Concentrate on Active Shoulders and Pushing into the ground with your fingertips*
B.”Vagabond Crippler”(AMRAP 15 Minutes of):
Back Squat x 10 reps @ Bodyweight(Male)/ 3/4 Bodyweight(Female)
Run 200 m
*Level 1*
Back Squats @ 1/2 Bodyweight(Male)/1/4 Bodyweight(Female)
*Level 2*
Back Squats @ 3/4 Bodyweight(Male)/ 1/2 Bodyweight(Female)
*Level 3*
As RX
People sometimes have trouble squatting. How do you improve or better fit there range of motion? Give them a little added help with placing weights under their feet and you will see an amazing difference! Always have a back up plan for your members! It will only better them in the long run!
II. Fundraising Goal Almost Coming to Light for Fight Gone Bad Fundraiser:
Here at Vagabond CrossFit we had a very reachable goal as a gym to raise money for the Fight Gone Bad Fundraiser on September 17th, 2011. Currently we are exactly 30 days away from participating in the workout on Saturday, September 17th, 2011 @ 11:00 am. We are over 80% at our goal, and now we would like to smash our previous goal of $1000. Anyone who is willing to donate, please visit the fundraiser page and make a donation. The cause goes towards the Livestrong Charity Fund for Cancer, and also the Wounded Warriors Project for those injured or killed in battle during our conflict in the Middle East. Any donation makes an effect, and we at Vagabond CrossFit would be greatly appreciated!
Please click Here to make a Donation.
Toy Donation to Vagabond CrossFit!
III. Vagabond CrossFit Toy Donation for Kid’s Room:
Vagabond CrossFit is asking any Vagabonds who have extra, old, or used toys if they could please donate to Vagabond CrossFit at any time during this week. We are currently trying to setup one of the upstairs rooms as a kids playroom. Any donations that can be done would be greatly appreciated and would help in our future kids program as well. Thank You for your support and hopefully we see some donations from our great membership!
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The Vagabond Crippler Get Ready for some!!
Bring it again Vagabonds and keep up the Good Work!
squats and running equals awesome!!!!!
oh yeah ! your legs will thank you
L3- 6 rds… good workout…
Kellyanne… we’re going to miss you… See you in November!
FYI to all paleo’s looking for a night out. Tokyo jap steak house @ So Shore Plaza has “hot pot” tables. If you don’t know what it is, you get a pot of broth on a boiler and pick ur own ingredients (I.e. Veggies and meat) and cook em @ ur table. Really delicious, really fun, and if you ask for no noodles…really paleo. Like $20 for 2 ppl. Enjoy.
Nice Joe… We will have to take a Vagabond Trip to this fine establishment~
Great job today to the am crew!