VAGABOND CROSSFIT WOD-4/20/10
Magnesium Calm.. What is this and What are the Benefits?
In towards world, most people are deficient in Magnesium intake, so the only right thing to do is to take a supplement that will benefit you.. Magnesium is a mineral that is essential to many biological processes in our body. It aids in the process of absorption of calcium, it maintains a healthy heart, it maintains healthy blood pressure levels, and can lower the chances of heart attacks and strokes in most people. Most importantly, it helps maintain proper muscle function by keeping them relaxed and relieving stuff muscles. Are these enough positive effects of taking a magnesium supplement?
Vagabonds.. Walk it Out!! Walk it Out!!
Agility Ladder Work…
PR for Jared on Push Press, along with whole bunch of other Vagabonds…
Gym Hours for April 20th, 2010:
Morning Hours: 6:00 am to 11:30 am
Afternoon Hours: 4:00 pm to 8:00 pm
Myofascia Release: Foam Roll for 5 Minutes in the following target spots:
Quads
Hamstrings
ITB Band
Lower Back
Active Warm-Up: 2 Rounds of the following movements:
Bear Crawl x 20 m
Inch Worm x 10 m
Butt Kicks x 40 m
High Knees x 40 m
SDHP X 10(barbell)
Push Jerk x 10(barbell)
Front Squat x 10(barbell)
Workout of the Day:
A. Handstand Max Reps or Handstand Holds x 1 set
B.PVC Shoot Throughs x 20 reps x 1 set
C.”Air Force WOD”
For Time of the following movements:
20 Thrusters
20 SDHP
20 Push Jerk
20 Back Squat
20 Front Squat
Note: On the Minute, every minute when the clock beeps, you must perform 4 burpees before you start your repetition on the barbell. You must complete 20 reps of each barbell movements before you move onto the next barbell movements. For example, you must complete 20 thrusters, before you move onto 20 SDHP’s… Men will use 95 lbs for the barbell movements. Women will use 65 lbs for the barbell movements.
POST TIME.RESULTS TO COMMENTS: