*Schedule for Weekend at Vagabond CrossFit*
1. Saturday, August 16th, 2014: 9:00 am Lifestyle + Fitness Phase
2. Saturday, August 16th, 2014: 10:00 am Competition Phase
3. Sunday, August 17th, 2014: 8:00 am Vagabond Circuit Training Class
4. Sunday, August 17th, 2014: 9:00 am to 11:00 am Open Gym Format
Additionally, we talked in depth about the importance of providing fuel throughout the day to support the rigorous life-style of a competitive Crossfit athlete. Over the years, many people in the crossfit community have come to fear any and all processed carbohydrates. While this approach can certainly be beneficial for someone looking to focus on improved HEALTH, it can also be a recipe for disaster for a person looking to train like a pro-athlete. With this in mind, I tried to provide a minimum amount of protein, carbs and fats that both men and women should eat on training days. I think a lot of people were surprised by the sheer amount of food, and especially carbs that I was recommending.
I woke up this morning to see a post from Lauren Fisher showing exactly what she ate on a normal Monday-Friday. FYI, Lauren recently represented the USA at the Junior World Weightlifting Championship AND finished 9th at the Crossfit Games a few weeks back as well. She is 5’5” inches and 135 lbs of bad-ass performance….
*If you want to read more on this post. CLICK HERE to visit Dr. Mike’s Nutrition Blog.*
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
sots press
handstand push ups
split jerks
row 100 meters
+
3-5 minutes of mobility
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
6 Rounds for time of the following:
Run 400 Meters or Row 500 Meters
21 Kettlebell Swings
12 Burpees
This is a team version, Partner 1 Does Round 1, then Partner 2 does Round 2, each member of the team must complete 3 rounds each
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
6 Rounds for time of the following:
Run 400 Meters or Row 500 Meters
21 Kettlebell Swings
12 Pull-Ups
This is a team version, Partner 1 Does Round 1, then Partner 2 does Round 2, each member of the team must complete 3 rounds each
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
15 Minute AMRAP of the following:
8 Pull-Ups
15 Overhead Squats @ 95/65 lbs
8 Box Jumps @ 24/20 inches
+
Rest 8 Minutes
+
15 Minute AMRAP of the following:
10 Handstand-Push-Ups Kipping
15 Toes to Bar
200 Meter Run
+
Rest 5 Minutes
+
5 Minutes of the following:
As Many Sets Possible of:
AMRAP Unbroken Sets of 25 Double Unders
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