Vigilante CrossFit

One year ago, weighing in at 340 lbs, I decided that I was tired of being unhealthy and miserable. I happened upon Vigilante Crossfit and sent the inquiring email that would change my life. Barely able to walk 1/4 of a mile without pain, the amazing coaching staff met me at my fitness level and mentored me on how to adopt a sustainable, healthy lifestyle that has allowed me to lose 115 lbs. VCF is more than just a gym. It is a family that has and continues to support and motivate me every day. Check out the website at www.VigilanteCrossFit.com .
- Lauren Devine
To see Lauren today go to the Vigilante CrossFit Blog at http://www.vigilantecrossfit.com/-blog

One year ago, weighing in at 340 lbs, I decided that I was tired of being unhealthy and miserable. I happened upon Vigilante Crossfit and sent the inquiring email that would change my life. Barely able to walk 1/4 of a mile without pain, the amazing coaching staff met me at my fitness level and mentored me on how to adopt a sustainable, healthy lifestyle that has allowed me to lose 115 lbs. VCF is more than just a gym. It is a family that has and continues to support and motivate me every day. Check out the website at www.VigilanteCrossFit.com .

- Lauren Devine

TESTED, PROVEN, STRONGER.... If what you are doing is not challenging you, then it will not change you.
Every time I enter the gym to train - I remind myself; I am not here to set a PR, lift a certain amount of weight, or out do somebody else's performance. I enter in to become stronger. I have learned to accept that I may perform differently on different days. As each year passes, that becomes more unpredictable. That means embracing that I must maintain the balance of challenging myself daily while working sincerely within my limitations. My main goal is to leave the gym a little bit different - a little bit better than when I walked in - every single time. Therein lies success.

Vigilante CrossFit -

Happy winter everyone from VCF! Just in case you were wondering...yes we are open in spite of the snow and treacherous roads. In fact - as long as we have electricity - we will be open(kinda hard/unsafe to work out in the dark). So if you have the means to get here safely - you can count on us to be here with the heat on ready to go with donuts and hot chocolate! We're not about to let the USPS be the institution known to be the most reliable any longer..the gauntlet has been thrown down!
- VCF CREW

The summer is winding down. People are enjoying their last vacations and school has started again. This last week there was a hint of autumn in the air.
As we have just completed a week of testing at our midway point in our 6 month training cycle I am taking stock of your accomplishments. I am impressed and inspired by your persistence and progress. Immense gains have been made across the board by virtually everyone. Many of you confess to doing things you never thought possible. Your coaches at VCF are thankful to share in the odyssey with you toward meeting your goals.
For those who are newer to our community and yet still being introduced to our unusual approach to fitness we extend a welcome and a sincere thank you for choosing to train with us. You are going to begin laying a solid foundation over the coming months that will set you up for astounding progress.
For those of you who have stayed the course with us for a long time now, again we extend a sincere thank you for entrusting us with helping you to meet your goals. As we move forward you will start to experience exponential progress as your foundation has been laid. You are now on your way to uncharted territory in which we will help you navigate it and survive it!! The following months to come are going to be filled with excitement as we continue to coach you and observe the transformation that will take place.
In closing - I want to encourage you to keep on keepin' on. Train when you feel motivated. But train when you lack motivation. Remain consistent. Exercise your will and press on to do what so often we don't "feel" like. Remember how good you do feel when you've completed the workout for the day! It's when we add up all those daily investments that we will come once again to the place where we look back and take stock of our work. I want you to be proud of your accomplishments and share in your success as we see again your hard work and consistency paying off.
We've got a lot of fun albeit challenging things ahead. We are in awe of what you've accomplished already. We're bracing ourselves for what we're going to witness you achieve in the months to come!!

BELOW: many of the deadlift PRs from Friday. My apologies to anyone I missed. There were so many PRs being set I was struggling to get them all on camera! What a great problem to have!
P.S. To our friends who could not be with us due to circumstances that have taken you to new phases of your lives both temporary and permanent - you are missed and thought of often. We are with you in spirit. We hope are paths do cross again. Ian- good luck in school. Kim- have fun, be safe, and show em how it's done. Mark- best of luck in your career. Sorry for your recent loss. Danielle- good luck in school - keep your feet warm! Chris Rapp - we await your return. Liz- don't over reach on the rower. Come see us over breaks. And Sara Hauck - it's time!! See you soon.

07/05/2014 SATURDAY

THIS ONES FOR YOU CHRISTIAN!!

THE FILTHIER FIFTY?!?!?
PERFORM EACH OF THE FOLLOWING EXERCISES FOR AS MANY REPS AS POSSIBLE IN A TWO MINUTE PERIOD. REST 1 MINUTE BETWEEN ROUNDS.
BOX JUMP @ 24"/20" for 2 MINUTES
REST ONE MINUTE
JUMPING PULL-UP for 2 MINUTES
REST ONE MINUTE
KETTLEBELL SWING @ 35/25 for 2 MINUTES
REST ONE MINUTE
WALKING LUNGE for 2 MINUTES
REST ONE MINUTE
KNEES 2 ELBOWS for 2 MINUTES
REST ONE MINUTE
PUSH PRESS @ 45/33 for 2 MINUTES
REST ONE MINUTE
HIP EXTENSIONS for 2 MINUTES
REST ONE MINUTE
WALLBALL SHOTS @ 20 #/14 # & 10'TARGET
FOR 2 MINUTES
REST ONE MINUTE
BURPEES for 2 MINUTES
REST ONE MINUTE
DOUBLE UNDERS for 2 MINUTES
DONE!!!!!!

PHOTO: Jamie Harvey owning that s**t!

06/14/2014 SATURDAY
VCF COACHES CHOICE WORKOUT:
4 HILL SPRINTS
REST 1 MINUTE BETWEEN
3 - 400m SPRINTS
REST 2 MINUTES IN BETWEEN
1 - 800m SPRINT
REST 5 MINUTES
RUN 1 MILE FOR TIME

SO ITS BEEN A GREAT WEEK OF HEAVY WORK. SATURDAY CAN BE A DAY FOR YOU TO COME IN AND LIMBER UP AND GET SOME INTENSE INTERVAL WORK DONE FOR YOUR CONDITIONING OR YOU MIGHT PREFER TO KEEP THE PACE MODERATE AND WORK ON YOUR POSE METHOD RUNNING STYLE TO SERVE AS MORE OF AN ACTIVE REST DAY. I WILL GO OVER TECHNIQUE FOR POSE METHOD FOR ANYONE INTERESTED. SOMETIMES WE ALL NEED A BREAK FROM PUTTING HEAVY S**T OVERHEAD. SATURDAY CAN BE THAT BREAK......Coach

Though it looks like it could be Ian Walker in two of the photos-it's actually David Beckham-stopping in to train at VCF...then there's Ryan Smith dead lifting the weight of a small sedan. My apologies to Mir for not having the camera ready to capture his Sn**ch PR at 215 lbs. congrats though. Thanks Mir for showing us how it's done!

05/24/2014 SATURDAY

BACK SQUAT 3-3-3

THEN 1000m ROW
75 GHD SIT-UPS
50 OVERHEAD SQUATS @ 135/93
25 MUSCLE UPS

DONE

PHOTO: Molly is the record holder for the jump squat finisher with 60 consecutive reps!! Here she is trying to get get legs right so she can walk out of the gym on her own.

05/23/2014 FRIDAY

10 MUSCLE UPS
20 SHOULDER TO OVERHEAD @ 95/63
30 PULL-UPS
40 GHD SIT UPS
50 PUSH-UPS
40 GHD SIT-UPS
30 PULL-UPS
20 SHOULDER TO OVERHEAD @ 95/63
10 MUSCLE UPS

REST

THE FINISHER: TRY FOR AS MANY SQUAT JUMPS IN A ROW WITH NO REST, PAUSES, STOPPING OR COMPLAINING.

DONE

05/22/2014 THURSDAY

BACK SQUAT (6X2) 2-2-2-2-2-2

THEN: 20 MINUTE TIME CAP-
200 DOUBLE UNDERS
100 PUSH UPS
80 HIP EXTENSIONS
60 POWER CLEANS 115/73
40 BOX JUMPS @24"/20"

THEN:
POWER CLEAN (5X2) 2-2-2-2-2 (2 REPS EVERY 90 SEC.)
POWER CLEAN (5X1) 1-1-1-1-1 (1 REP EVERY 90 SEC.)
INCREASE WEIGHT AS YOU GO IF POSSIBLE ON THE POWER CLEANS.

DONE

05/21/2014 WEDNESDAY

10 ROUNDS:
ROW 250m
50 DOUBLE UNDERS
REST 1 MINUTE IN BETWEEN ROUNDS.

THEN 7 SETS OF 10 RING DIPS
REST 60-90 SECONDS BETWEEN SETS.