VAGABOND CROSSFIT WOD-3/13/10

Congrats to Dave on Getting His First Muscle-Up Today.. Only 3 Months into CrossFit..

Gym Hours on Saturday, March 13th, 2010:

Morning Hours: 9:00 am to 1:00 pm

Afternoon Hours: 4:00 pm to 6:00 pm

Mobility Warm-Up: 10 Reps of each:
Spiderman Lunge
Iron CrossOver
Bent Over Toe Touches
Samson Stretch

Active Warm-Up:
Row 500 m
3 Rounds at steady pace of:
Inch Worm x 10 m
Overhead Squat x 10(PVC)
High Knees x 20 m
Push Press x 10(Barbell)

Workout of the Day:
Front Squat 3 sets of 3
Rest 5:00 Minutes
Thruster Ladder 1-2-3-4-5-6-7-8-9-10
Rest 5:00 Minutes
3 Rounds for time of:
15 Knees to Elbows
30 Anchored Sit-Ups


Kevin's Notes: On the Thruster Ladder, Guys will use 75 lbs. Gals will use 45 lbs. Big Dawgs will use 95 lbs/65 lbs. The goal of the thruster ladder is to reset the bar everytime you complete a rung of the ladder.

POST TIME.RESULTS TO COMMENTS:

VAGABOND CROSSFIT WOD 3/12/10

"Army Ryan" using his training skills to teach Ashley how to climb the rope...




Mobility Warm-Up: 10 reps of each:
Forward Kicks
Backwards Kicks
Inch Worm x 10 m
High Knee Tuck into Lunge
Switch Lunges

Active Warm-Up:
Row 750
3 Rounds at steady pace of:
Samson Stretch x 10
PVC Dislocates x 20
Hip Openers x 10

Workout of the Day:
Split Squats x 4-6 reps(each leg) x 3 sets- Using DB’S @ box knee height
Rest 3:00 Minutes
Ring Rows x 10-12 reps x 3 sets(concentrating on slow, controlled movement)
Rest 5:00 Minutes
"Broken Down Cindy"
AMRAP 4 Minutes x 5 sets of:
5 Pull-Ups
10 Push-Ups
15 Squats
Rest 1:30 Minute between Rounds

Kevin's Notes: For Split Squats we will be using dumbbells to perform this movement. One Leg will be on a box at about knee height with full depth at leg on box reaching ground. This will be an introductory strength movement, that will be performed at lightweight. These are great for building strength in the hamstrings, glutes, quadriceps, and benefitting the flexibility of your hip flexors. The Workout of the Day will be a broken down Cindy into 5 sets. Each set will be 4 minutes long with your goal of completing as many rounds as possible in that given time.

POST TIME RESULTS TO COMMENTS:

VAGABOND CROSSFIT WOD-3/11/10

Mike will be leaving us again for another elaborate 2 week vacation to God's nowhere.. However he did PR yesterday with a 3 Rep Max at 435 lbs.. This dude has been putting in his time and seeing some drastic results in his strength.. That is Why we have dubbed him "Megatron"...

Nice To Be Outside Again...




Mobility Warm-Up:10 reps of each movement:
Spiderman Lunge
Lunge and Twist
Hip Openers
Hip Flexor Stretch on Box(10 each leg)
Leg Kicks

Active Warm-Up:
Row 500 m
3 Rounds at steady pace of:
Bear Crawl x 20 m
Deadlift x 10(lightweight,concentrate on form and technique)
Squats x 15(Slow and Steady, Take 3 seconds to get down into full squat position)
Kipping Swings x 7

Workout of the Day:
Back Squat 5 sets of 3(3-3-3-3-3)
Rest 2:00 Minutes
Ring Push-Ups x 12-15 reps(Advanced) or Full Range of Motion Push-Ups x 15(Beginners)
Rest 3:00 Minutes
AMRAP Box Jumps x 2:00 Minutes @ 20 inches
Rest 5:00 Minutes
3 Rounds for time of:
Deadlift x 12 @ 60% of 1 Rep Max
Run 400 m

POST TIME.RESULTS TO COMMENTS: