VAGABOND CROSSFIT WOD-5/14/10
More Daily Nutrition Help…
MacroNutrient Balance:
Fat: Olive Oil and Ground Organic Beef, and Chicken
Carbohydrates: 1 Full Pear
Protein: Organic Beef and Organic Chicken
Melissa, Dave, and Jared Hitting the Skill Development…
Ryan Working His Split Jerk Form… Legs have to be evenly distrubuted, with hips pushing forward and bar pushed back…
Ross and Dillon Working Split Jerk Technique…
VAGABOND NEWS: The gym will be open for regular hours on Friday, May 14th, 2010… 4:00 pm to 8:30 pm… Saturday, May 15th, 2010, the gym hours will be from 9:00 am to 1:00 pm… I hope everyone has a great weekend, as I will be heading down to New Jersey, to attend the Steve’s Club Fundraiser for Inner City Youth… Check out Steve’s webpage at…
http://stevesclub.typepad.com/
Dynamic Mobility Warm-Up:
Shoulder Mobility Circuit
Butt Kicks
Inch Worm
Kipping Swings
Skill Work: Sprint Run, 5 x 50 m Sprints, rest 30 seconds between each set..
Workout of the Day:
A. Bench Press 3-3-3-1-1-1
B. For Time of:
Row 250 m
DB Push Press x 21
Knees to Elbows x 9
Row 500 m
DB Push Press x 15
Knees to Elbows x 15
Row 750 m
DB Push Press x 9
Knees to Elbows x 21
Kevin’s Notes: Guys will use 35 lbs for DB Push Press. Gals will use 25 lbs for DB Push Press. Scale if needed for DB Push Press. Knees to Elbows will be scaled appropriately for each person…
POST TIME.RESULTS TO COMMENTS: