Some Vagabonds Pushing it Out…

Jared Legging out the Last Movement of the Trainer Team Workout…

Some Dynamic Mobility before the Storm…

Billy at the Top of His Push Press…

VAGABOND UPDATE: It has been set, stamped, and approved by two owners of CrossFit Gyms in the Northeast Area. We will be heading to CrossFit New Hampshire to take part in individual workouts up at the Savage Society. This will take place on Saturday, August 21st, 2010. Please, plan appropriately and try to find some time to take part in this great event. Sammy, the owner of CrossFit New Hampshire, was my first mentor and really instilled the CrossFit Bug within me. At the time, I was still doing LSD training, and Sammy hounded me to train up at his once box garage, and created a good relationship with him, by living on his couch and just soaking in the information he relayed to me. So, let’s get some people together, and go up and have a blast in Manchester, New Hampshire.

Gym Hours for Tuesday, June 15th, 2010:
Morning Hours: 9:00 am and 10:00 am
Afternoon Hours: 4:30 pm, 5:30 pm, 6:30 pm, and 7:30 pm

New Schedule will take in effect starting Monday, June 21st, 2010… Look to the right side of the page for times and openings.

How Do We Optimize our Fat Loss?

Everyone’s question within a gym is, How Can I lose this added 10 lbs of fat? Well, my quick response is to limit your carb intake. If your goal is to lose weight and to lean out, we must limit our carb intake. This means all carbs, including fruit, yes fruit is a carbohydrate, and will stimulate your insulin response system. My recommendation and most top nutrionalist like Robb Wolff and Mark Sisson, is to limit your carb intake to 50-100 grams per day. At this level of carb intake, your body will be stimulated to burn more stored fats and will create a little extra glucose in the liver. I am not asking people to slice away at your strawberries or to cut your asparagus in half, as these are good carbs, and a ample amount of vegetables will still put you well under the 100 grams of carb intake. I am just imploring you to stay away from processed carbs, because these are the ones that are loaded with high carbohydrate gram intake. Take it slow, and breathe easy, as you will see body fat melt away, if you follow a simple solution of keeping your carb intake under 100 grams per day.

Dynamic Mobility Warm-Up:
Lunge Progression
Inch Worms
PVC Dislocates
Bodyweight Good Mornings
Duck Walk
Hip Openers
Row 250 m

Skill Development Warm-Up:
A. L-Sits x 10 seconds x 6 sets
B.. GHD Sit-Ups x 10 reps x 4 sets

Kevin’s Notes: First complete L-Sits, then move onto GHD Sit-Ups…

Workout of the Day:
“Run Me Down”
For Time of the Following Movements:
Run 400 m
Thrusters x 15
Run 400 m
Thrusters x 15
Run 400 m
Thrusters x 15

Weight Options:
Men- 95 lbs
Women- 65 lbs

The weight used during this workout, will be relatively light, as I want people to achieve the goal of going unbroken during the set. This is meant to be quick hitter, with limited amount of rest time.