"Squat,Push, and Jump"(8.16.2010)

CrossFit Running Certification Participants I. Dynamic Mobility and Skill Transfer Warm-Up:90 Degree Quad StretchLunge ProgressionSquat to Samson StretchGood Morning StretchShoulder MobilityII. Skill Transfer Exercises(Jerk Positioning)All...

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"Active Recovery Day"(8.14.2010)

Coach Ross Getting Under the Bar with Elbows Up and Some Ladies Looking On!! I. CrossFit Running Certification: The gym will be closed on Saturday, August 14th and Sunday, August 15th, 2010 due to the CrossFit Running Certification being held at...

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"Sets of Bodyweight"(8.12.2010)

Dave Working Some Hip Explosive Drills for Olympic Lifting I. CrossFit Running Certification: The Time has come and Dr. Romanov and his crew from Pose Tech will be gracing their presence at the humble abode of Vagabond CrossFit. I am truly...

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"Squats, Pulls, and Push"(8.12.2010)

What Do You Choose For Your Monostructural Warm-Up?At least 5 minutes of a monostructural device pays dividends to being properly warm up for your workout and before your dynamic mobility warm-up. Biking, Rowing, Running, or Aerodyne Biking are...

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"Heavy Dead Run"(8.11.2010)

Some Dynamic Warm-Ups before some Vagabonds hit the Workouts of the Day… The most overlooked part in physical fitness is a sound and prepared warm-up! I. Dynamic Mobility Warm-Up and Skill Transfer Exercises: Monostructutal Warm-Up x 5:00...

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"Holy Skills"(8.10.2010)

A couple of On Ramp Graduates, Rachael and Kyle, Both cut their times in half from the first day workout in less than a month. Rachael on the first day could not perform on air squat without a box. One month later, she performed all the air...

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"Karen"(8.9.2010)

On Rampers Kipping It Up… I. CrossFit Running Certification(August 14th and August 15th, 2010): The Gym will be closed on Saturday, August 14th and Sunday, August 15th, 2010 due to Vagabond CrossFit holding the CrossFit Running...

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