“Frankenstein Sled Pulls”(Great for Hamstring and Glutes Recovery)
I. Class Schedule for Saturday, September 18th, 2010:
We will be having only one class on Saturday morning due to the Pull-Up Clinic that will be taking place at Vagabond CrossFit @ 10:00 am.
We will be having only one class on Saturday morning due to the Pull-Up Clinic that will be taking place at Vagabond CrossFit @ 10:00 am.
*Morning Class Time: 9:00 am*
*Afternoon Class Time(Olympic Lifting Class): 4:00 pm to 5:00 pm*
II. Vagabond Pull-Up Clinic:
The Vagabond Pull-Up Clinic will be happening on Saturday, September 18th, 2010 @ 10:00 am. The class will approximately last about an hour long and will go over the basics of the pull-up from kipping to the butterfly. This will be a great introduction to all beginners, but also to the experienced CrossFitter, who wants to see their times improve and also be more efficient during their workouts. The cost of the class is only 10$.
III. Dynamic Mobility Warm-Up:
Lacrosse Ball Work(Hamstrings and Achilles Cord)
Hip Extension/Flexion(Box)
Shoulder Prep(Bands, Bar, and PVC)
Hip Explosive Drills(Straight Arm)
IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Mid Grip Bench Press, 5 sets of 3, go for a 3 rep max
*Compare to April 30th, 2010 and June 14th, 2010
B. “2 Bars of Death”
10-9-8-7-6-5-4-3-2-1 of:
Thrusters @ 115 lbs/85 lbs
Deck Power Clean @ 115/85 lbs
Scaling Options for “2 Bars of Death”
Men: 115, 95, 75
Women: 85, 65, 45
*Rotate between the two exercises, complete as fast as possible*
Post Weights Used and Time to Complete to Comments.
Who PR’s on bench press in the morning without anything to eat? Tis guy…..
Dave “Phenom” Rodrigues
The hardest part for me day 2 of this challenge is not using salt to flavor my food. Can I use seasalt? Does anyone know any good websites for Paleo recipes?
Jessica
I was just looking at paleo recipes online and many of them call for salt, so I guess I can use it in my cooking?.
Jessica
Jessica, a suggestion I would make about recipes is to do various Google searches. Think of something you like to eat and then search it w paleo. I found lots of paleo pancakes recipes this way…I use one w coconut flour instead of almond flour because it saves a ton of calories and fat. There is a paleo ice cream recipe that’s supposed amazing that’s just frozen cut up bananas food processed w almond butter and vanilla extract. When doing searches there are a lot of recipes that are paleo-esqe but not fully paleo because of one or two ingredients… paleo pancakes made w coconut flour and blueberries are really good! Nicole
Jessica, a suggestion I would make about recipes is to do various Google searches. Think of something you like to eat and then search it w paleo. I found lots of paleo pancakes recipes this way…I use one w coconut flour instead of almond flour because it saves a ton of calories and fat. There is a paleo ice cream recipe that’s supposed amazing that’s just frozen cut up bananas food processed w almond butter and vanilla extract. When doing searches there are a lot of recipes that are paleo-esqe but not fully paleo because of one or two ingredients… paleo pancakes made w coconut flour and blueberries are really good! Nicole
Jessica,
Just think of if this way… You can use salt, but use everything in moderation… Do no put salt on every living thing that you cook… A little bit of salt is not bad, we lose sodium during our workouts, so we have to replace it. The one bad thing about salt is the overuse of it and the possible cause of syndrome x diseases such as diabetes and what not. Also Salt is net acid food, meaning that if our body intake is in net acid, this could lead to problems. If you are going to use a little bit of salt, make sure you are eating vegetables or little fruit to balance out the alkaline and acid base foods. Our goal is to try to stay alkaline net based, but try your best and KEEEP EVERYTHING IN MODERATION
Pancakes and icecream sound great to me!!! Thanks!
Jessica,
A great website for paleo recipes is everydaypaleo.com
Jessica,
If you really want to learn alot about paleo and the benefits, go to the following webpage, this guy is one of the lead doctors in the country in nutrition, and he is also a crossfitter.
http://www.robbwolf.com
Also, he just printed out a book, that is going to be a number one seller… Called “Paleo Solution”, which I pre ordered myself…
Take a look at it
Wow, Kevin, I am surprised you know a lot about health issues such as syndrome X. I must say, I am impressed. haha.
Saturday was tough… gonna have to settle for a score of 2
Frank