Vagabond Fitness

Vagabond CrossFit WoD- 4/6/09

Great day today within the Vagabond World with two gentlemen hitting the workouts extremely hard. Chris tackled his first scaled down WOD today and kick the living snot out of it. He was so impressive and really fought through the workout. We were talking before the workout, how the walking lunges are so deceiving and that these were really going to kill him. However, he killed the workout and showed that only within a month of training that this stuff really works. We have been hitting the FUNDAMENTALS extra hard and it really paid off today. He finally realized that Intensity can go a long way with these types of workouts. His form on all he movements were near perfection and will be slaughtering workouts in the near future. However, he will have to go through the dreaded Fundamentals x 1:00 in the next couple of days and it really show him how important those SKILLS AND DRILLS are for warm ups.
Kevin today was out of this world. I made a workout for him based around the fundamentals and he killed it. This was the first time he used weight and really showed some poise and determination to get through this hellish workout. We also did a preview of what the Medicine Ball Cleans were all about. He struggled and realized a simple medicine ball weighing 20 lbs can really do some damage to a body. We worked for about a half hour on technique and form, and by the end, Kevin was showing some real progress. It is truly amazing to see the progression in such a short period of time, if you train the person the right way in the movements. Kevin has come a long way and the future only looks brighter. The workout today was a great indicator of how he has improved and were he will be going on his journey into the Vagabond Domain.
Chris WOD- Time- 8:38
50 ft walking lunges
21 Jumping Pull-ups
21 Sit-ups
50 ft walking lunges
18 Jumping Pull-ups
18 Sit-ups
50 ft walking lunges
15 Jumping Pull-ups
15 Sit-ups
50 ft walking lunges
12 Jumping Pull-ups
12 Sit-ups
50 ft walking lunges
9 Jumping Pull-ups
9 Sit-ups
50 ft walking lunges
6 Jumping Pull-ups
6 Sit-ups
Kevin WOD- Time-8:48
Oh, by the way, Kevin was into his first round on the SDHP and hit his chin against the bar. He looked at me and paused for about 15 seconds and went right back into the workout. If this is not intensity and determination to finish the workout, then I do not know what it is? A month ago, I believe Kevin would have gave up, but I think he is starting to buy into this type of fitness. Your main goal when you start the WOD, is to finish the workout, and that is exactly what KEVIN did!!
3 Rounds for Time of:
Air Squats
Push Press
Overhead Squat
Some News:
Tomorrow possibly could be a day off for the guys because of the work we have to finish at the new garage gym. Ross, Chris, and I will be putting the finishing touches on the pull-up bar, well hopefully. Let’s cross our fingers and hope everything will work out. Also, I should be picking up the Concept 2 Rower within the next two days, which will be a huge purchase and a sigh of relief for me.