VAGABOND CROSSFIT WOD-2/9/10

The Vagabond Facility was packed today and was a good indicator of where we are headed...

Vagabond News: Over Ten People PR'D on Shoulder Press today and just shows with determination and will power, any Vagabond can do anything if they put their mind to it...






Warm-Up: 3 Rounds at a steady Pace:
Handstand Attempts x 5
Box Jumps x 10
Muscle Snatch x 7(45 LBS)
Inch Worm x 10 m

Strength WOD: Deadlift 3-3-3-3-3

Met-Con WOD: 7 Rounds for time of:
Power Snatches x 3
Burpees x 6
Box Jumps x 9

Buy-Out: 21 Pistols(Non-Dominant Leg)/ 21 Pistols(Dominant Leg)/ 21 Air Squats

Kevin's Notes: Guys will use 95 lbs for Power Snatch. Gals will use 65 lbs for Power Snatch. Guys will use 24 inch box. Gals will use 20 inch box. Required movement for Burpees is chest touches ground and must clap hands overhead with hips at full extension. For the Buy-Out, if you cannot do Pistols, use a box for added support or use a barrier to hold onto as you descend in the one legged squat. Anything will work, just make sure you are performing a pistol with any means, as neurological memory will kick in and will help with the progression with difficult movements.

POST TIME.RESULTS TO COMMENTS:

VAGABOND CROSSFIT WOD-2/8/10

John doing Split Squats... This Kid has been working his tail off preparing for the Sectionals in March and I am glad to have him part of Vagabond CrossFit...




Warm-Up: 3 Rounds at steady pace of:
15 Lateral Hops over Object
10 Squats
5 Push-Ups
Row 200 m

Strength WOD: New Strength WOD Has been implemented and decided on a Linear Wave Progression to accomodate people's needs and also to accomodate the time being spent in the gym... We will concentrate on 5 movements over the next six weeks... We will be doing shoulder press, box squat, front squat, deadlift, and bench press.. Some days will consist of maximal days and others will consist of percentage days... Also note at the end of each workout, there will be a Buy-Out... This will almost be a cool down and will ensure we still work on skill development...

Strength WOD: Shoulder Press 3-3-3-3-3

Met-Con WOD: For Time of the following Movements:
Run 400 m
Overhead Squat x 15
Run 200 m
Front Squat x 15
Run 400 m
Back Squat x 15
Run 200 m
Thrusters x 25

Buy-Out: Total Time L-Sits x 1:00 Min

Kevin's Notes: Guys will use 95 lbs. Gals will use 65 lbs for all barbell movements.

POST TIME.RESULTS TO COMMENTS:

VAGABOND CROSSFIT WOD-2/7/10

Haylle Pulling 200 lbs... Congrats Haylee...




Vagabond Open Gym Time on Sunday, February 7th, 2010... 9:00 am to noon

On Ramp Part 2 Series.. What are the Benefits?

About two weeks ago, I published a response on the benefits of the On Ramp Program that is implemented into the Vagabond Regiment. Firstly, the On Ramp is programmed towards new beginners into CrossFit. It gives a basic structure for the newbie to concentrate on form, technique, and why we do these movements in a safe manner. Robb Wolff of CrossFit NorCal came up with the program because he felt some CrossFit gyms were lacking in supplying new clients with a sound, solid structure to better equip the person with detailed training and easing them into the hard, extreme realm of CrossFit. I have implemnted this program into Vagabond CrossFit over the last 5 months and have seen drastic results within the first month of each person who has been put on this program. It first sets up a good basis for the new client with the 9 fundamental movements of CrossFit. Also, it eases each client into metabolic conditioning workouts, in which, most are not accustom to in their past lives. It goes over nutrition, proper stretching, proper form, and safely puts the client out of harms way. However, do not think it is a easy month. It challenges the person to their physical capabilities and prepares them for the long road ahead into the CrossFit world. The results we have seen have been astonishing to say the least. We first start the person out on a basic first workout that entails the squat, push-up, and body row movement with a monostructural exercise in between. We then test that same workout a month later to see if they have improved in their power output and also their endurance and stamina aspect of fitness. We have seen drastic drop offs in their time component and also in their physical capability to finish the workout with such ease and make them realize how far they have come in the last month. I am truly happy with this program and will be keeping it in Vagabond CrossFit as our staple to elite fitness.