"Vagabond's Success At Southie Showdown Competition + Happy Veterans Day to all Military"(11.11.2014)

*Regular Scheduled Classes for Tuesday, November 11th Veterans Day*

6 am, 715 am, 9 am, 12 pm, 430 pm, 535 pm, 635 pm, 735 pm

*Happy Veterans Day to All Our Past and Present Military*

From Vagabond CrossFit we would like to send our love and care to all those who have served in the United States Military and have put their lives in due harm to protect this country of the United States of America. Your service and dedication is unmatched and everyone at Vagabond honors you an your fight to keep this country safe.

*Vagabond CrossFit Takes Over Southie Showdown*

I’m beyond thrilled of our community at the Southie Show Down this weekend and the 25 + athletes who participated. We had four men in the top six, with Taylor coming in in the top eight. Anthony took first place and Jesse took third in the men’s scaled division- Lucas crushed it too! Out of 110 male RX competitors, Vagabond had three men in the top 20- incredible! All of the scaled women competed with fierce strength and I am so proud of them all! Our RX women had a strong showing with two ladies in the top 20 and one in the top 10 overall. Vagabond by far had the biggest presence in Southie and having each and every one of you there cheering your fellow athletes on was priceless! Thanks to all of you who fought hard this weekend- I am humbled and overwhelmed by your dedication, heart and efforts!

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Coach Option
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
A. AMRAP 20 Minutes of the following:
30 Jump Rope Single
15 Box Jumps
10 Burpees
+
B1. Side Bridge Left x 20 seconds x 4 sets, rest 15 seconds
B2. Side Bridge Right x 20 seconds x 4 sets, rest 30 seconds
B. Fitness Phase
High Sets Maximum Aerobic Power Sessions
3 Sets of the following @ 90% aerobic effort:
15 Kettlebell Swings
15 Step Down Box Jumps
15 Single Arm DB Push Press-Left Tough
15 Burpees
15 Single Arm DB Push Press-Right Tough
15 Wall Balls
Rest 4 Minutes between sets
Record time for all sets
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
10-12 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1.1.1
8-10 Chest to Bar Pull-Ups
30 Double Unders or 10 Triple Unders
+
3 Rounds of the following:
20 Feet Handstand Walk or Handstand Holds
6/pistols each side alternating
3-4 Muscle Ups or 4-5 Muscle Ups
+
B. Behind the Neck Jerk Push Press(+2 reps) + Front Rack Push Jerk(+1 rep)
C. Clean Deadlift @ 105% of best clean, 5 reps x 3 sets, rest 1:30 between sets.
D. Hang Power Clean @ 65%, 5 reps x 5 sets, rest 1:30 between sets.
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