"Welcome to 2012"(1.2.2012)
Lee has been a great addition to Vagabond CrossFit and she has fully committed to her training and making an appearance at Vagabond on a mulitple attendance basis! Great Job Lee!
*Vagabond CrossFit Olympic Lifting Class on Tuesday, January 3rd @ 6:35 pm*
*Vagabond CrossFit Gymnastics Class on Saturday, January 7th @ 10:00 am*
*Make these speciality classes a must do on your workout list, and you will see great results within your physical capabilties, and hitting those goals that you are supposed to be writing down for 2012!*
Nice Rack Position Melissa!
I. Vagabond Testimonial Update:
Kevin,
Thank you, for everything you have done, all the hard work you have put in over the past year to have made 2011 a wonderful Crossfit year for many of us! You have a unique presence about yourself which encourages people work harder. You support and reassure us when we think we can’t possibly go on, you have an uncanny sense of our abilities and know how to push us. You have built a community of people who show up daily/weekly to work hard and support each other. I am fortunate and proud to say I have known you for over two years and have watched you grow as a gym own/ trainer and friend. I can’t imagine belonging to another Crossfit gym whose trainers work so hard to see the success of others. Thanks again for everything you, Heather, John D, Ross, and JT do and continue to do for us…
See you next year.
II. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of Z1 work
*dynamic stretches
+
2 rounds of
100 meter run
Back Extension x 10
Wall Angels x 5
Squats x 10
+
Shoulder Mobility
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase
*Level 1*
A. Max Close Grip Bench Press, 10 Minute Time Limit
B. DB External Rotations, 3 sets of 8
C. 7 Rounds for time of:
7 Burpees
7 Box Jumps
*Level 2*
A. Max Close Grip Bench Press, 10 Minute Time Limit
B. DB External Rotations, 3 sets of 8
C. 7 Rounds for time of:
10 Burpees
10 Box Jumps
B. Competition Phase:
A. Power Snatch @ 5 lbs heavier from November 29th, 2011, 2 sets of 2
B. Power Snatch @ 2.5 lbs heavier from above, 2 sets of 2
C. 21-15-9 of:
Chest to Bar Pull-Ups
Box Jumps
Post Results to Comments.