"Front Squat and Row Sprints"(8.16.2011)

Categories: Blog

Ian Hickey representing Vagabond CrossFit overseas!

Vagabond CrossFit Gymnastics Class is Back and will be at 5:30 pm this Tuesday, August 16th, 2011

Come in, Learn Some Skills, and Reach Those Goals!

Please Donate Here to the Fight Gone Bad Fundraiser Page and Help Us Reach Our Goal!* 

I. Old Vagabond representing Vagabond CrossFit Overseas:
Long time Vagabond and good friend, Ian Hickey, is currently serving his second tour overseas in Afghanistan. Ian joined Vagabond CrossFit in the old days, while we were working out of Brockton, the city of champions. Ian was a staple inside Vagabond CrossFit, and also was considered the “Joke King” of Vagabond CrossFit during his time with us. Even though Ian is deployed, it has not stopped his training, as I have been programming for him overseas with three workouts a week. I talk to Ian on a weekly basis, and he is pumped to join up with the new Vagabond family, and get his training going within our new walls. However, while Ian is protecting lives, he is also preparing for the Afghan Games in Afghanistan. The Games take place in Afghanistan and give the military personnel an opportunity to take part in their own mini CrossFit Games. Ian will delve into this competition in the month of September and we will be all cheering for him on the other side of the world. Keep it up Ian and Rep Vagabond to the fullest!

Nice Setup by Coach Heather in the Deadlift Position!

II. Strength and Conditioning Workouts of the Day:
A. Front Squat, 12 Minute Time Limit, work to a heavy single in the Front Squat, rest as needed between sets
B. Row Sprints on the Minute Every Minute, 10 sets of 150 m Row Sprints, perform on the minute every minute.

Vagabond Coaching Session # 2: The Kipping Pull-Up Position

[youtube http://www.youtube.com/watch?v=glEt3KIcu7E]

Post Weights Used and Times to Comments.

20 Responses to ""Front Squat and Row Sprints"(8.16.2011)"

  1. vagabondcrossfit Posted on August 15, 2011 at 10:56 pm

    Ian is the man, cannot wait till he comes back and brings back his antics!

  2. Craig Posted on August 15, 2011 at 11:30 pm

    Good job on the Coachs corner guys.

  3. matt s Posted on August 16, 2011 at 4:16 am

    Nice Kip! the coaching corners are coming along good

  4. Craig Posted on August 16, 2011 at 12:41 pm

    315# on the front squat.

    • John D. Posted on August 16, 2011 at 5:08 pm

      Awesome man! You set the standard on these power lifts!

  5. mattd Posted on August 16, 2011 at 1:58 pm

    pr for me on front squat today at 245 one of my main goals over the next several months is to put on some weight and get stronger so got to “hold my self accountable” and eat/lift more

  6. mattd Posted on August 16, 2011 at 1:59 pm

    on another note

    where in the world is Jilly MC?

  7. melissa g Posted on August 16, 2011 at 2:33 pm

    115 on front squat… failed at 125… next time!
    The row workout wasn’t as bad as I had envisioned.

  8. vagabondcrossfit Posted on August 16, 2011 at 2:33 pm

    No idea where Jilly Mc is,,, I think she abandoned us my friend, its a sad day, however, great job by the amers this morning and happy with all the results! Keep up the great work and lets keep posting to the comments section, people hopefully will catch on!

  9. JillyMc Posted on August 16, 2011 at 3:00 pm

    you know I didn’t “abandon” you, bud! We’re in contact!! Matty, awesome PR and I’ll see ya’ll soon enough … Kelly, best of luck to you in the next chapter of your life. You are an inspiration, always getting better, learning more and improving! Much love and be safe!! PS…I may be invisible as of late, HOWEVER…I DID contribute to VBC FGB….have you?! 😉

    • mattd Posted on August 16, 2011 at 3:05 pm

      There she is !!!

  10. vagabondcrossfit Posted on August 16, 2011 at 3:04 pm

    True Matt she did donate so that makes her a vagabond as always it’s about the community and what we do for it boo yeah

  11. Kellyanne McLaughlin Posted on August 16, 2011 at 3:55 pm

    Awesome job to everyone this morning … hopefully us afternoon people can keep these standards you all have set today!! =) Thanks Jill & I will be in touch & back soon! <3

  12. Ross "the Boss" O'Brien Posted on August 16, 2011 at 4:31 pm

    haha i see some great PR from the morning crew!! i slept in this morning but i will be there at 430pm….CRAIG im comming for you big guy 315? beast mode!…..JILLY hurry the hell up and get back here, ps jilly is a VBCer for life no matter where see is !!!

    • Craig Posted on August 16, 2011 at 9:09 pm

      Love the challenge Ross.

  13. vagabondcrossfit Posted on August 16, 2011 at 5:16 pm

    True… Jilly is the Queen of Vagabond and I am the King, and Brucey is the Court Jester!!! haha ha

  14. JillyMc Posted on August 16, 2011 at 5:23 pm


  15. vagabondcrossfit Posted on August 17, 2011 at 12:05 am

    Hey Craig,
    Jared Kelly, remember Josh Kelly;s brother, got 375 lbs on front squat, hes the king lol

  16. Kellyanne McLaughlin Posted on August 17, 2011 at 2:21 am

    Got 175# on front squat today … working on squat position in the gymnastics class today helped with the strength, most definitely. =) Great job to the 6:30pm class … huge class tonight, keep it up!

  17. John Thomas Posted on August 17, 2011 at 2:43 am

    Talk about a great turnout for today’s 630 PM class! It’s great to see how motivated people were to come work on their gymnastics and then stay to get a workout it after, keep up the good work people!

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